GLP-1 medications make you feel full sooner — but what you eat still matters. Eating nutrient-dense, high-protein, low-junk meals will make your journey smoother and more effective.
The Golden Rules 🥇
- Eat 3 small protein-rich meals per day
- Add fiber (leafy greens, chia, beans) to avoid constipation
- Avoid greasy or rich meals to prevent nausea
Sample Meal Plan:
Meal | Example A | Example B |
Breakfast | Greek yogurt + berries + flax | Eggs + avocado toast |
Snack | Apple + almond butter | Protein shake |
Lunch | Chicken salad w/ olive oil + sweet potato | Turkey wrap + veggie sticks |
Dinner | Salmon + quinoa + steamed broccoli | Stir-fried tofu + brown rice |
Food to Prioritize:
- Lean protein: chicken, tofu, fish, Greek yogurt
- Healthy fats: olive oil, avocado, nuts
- Low-glycemic carbs: sweet potato, oats, legumes
Avoid Early On:
- Fried foods 🍟
- Sugary drinks 🥤
- Large portions of high-fat foods
Hydration Tip 💧
- Drink water between meals (not during)
- Add lemon or electrolytes if appetite is low
Portion Control = Key 🔑 Start with half of what you used to eat. Pause halfway and check: are you still hungry or just eating out of habit?
Bonus:
- Prep 3–4 meals on Sunday to avoid temptation during the week
- Keep healthy snacks visible, and junk out of sight
GLP-1 helps you eat less. Let smart food choices help you feel great while doing it.
