How to Eat Well and Feel Your Best on GLP-1 Medications

by Summer Kessel, RD, CSOWM, LDN

Spring 2025

If you’re using a GLP-1 medication for obesity treatment, you’ve probably noticed changes in your appetite, digestion and even how you think about food. These medications are powerful tools for managing weight and improving metabolic health, but they work best when combined with balanced, nourishing meals.

GLP-1 medications are designed to help you feel full longer after eating smaller, healthier meals—not to take away your hunger completely. They are especially helpful for people with big appetites or constant “food noise” so they can eat fewer calories without always feeling hungry.

What’s the Goal of Your Nutrition Plan?

The goal is to make eating on a GLP-1 simple, enjoyable and sustainable while meeting your body’s needs and supporting weight loss. Instead of focusing on restriction or perfection, aim for nutrient-dense meals that fuel your body, keep you full and energized, and fit into your real life.

What Does a Balanced GLP-1 Meal Look Like?

Aim for at least three balanced meals each day that include:

• Lean protein (at least 30g per meal) to maintain muscle, manage hunger and keep you satisfied
• Vegetables and fruits (at least one cup per meal) for fiber, vitamins, minerals and antioxidants
• Smart carbohydrates (½ to 1 cup per meal) such as whole grains, beans or starchy vegetables to give you steady energy, provide fiber and support gut health
• Healthy fats (small amounts) to add flavor and support overall health without overdoing butter, oil or cheese

Eating on a GLP-1: What You Need to Know

GLP-1 medications slow digestion, so smaller portions of nutrient-dense foods can go a long way. You may feel full faster, and large, heavy meals may cause discomfort. Keep these key strategies in mind:

• Portion awareness: Serve smaller meals that match your appetite but still meet your nutrition needs.
• Digestive-friendly foods: Choose fiber-rich options when tolerated and avoid too much fat, which can trigger nausea.
• Hydration and electrolytes: Stay hydrated, especially if you’re eating less food overall.

Remember, this is not a diet—it’s a sustainable way of eating that works with your medication, lifestyle and preferences.

Overcoming Challenges and Making It Work

Eating well on a GLP-1 isn’t just about choosing healthy foods. It’s also about handling changes in appetite, digestion and taste. The goal is to lose weight at a healthy pace while keeping a positive relationship with food—without overthinking every bite.

Cooking at home, eating whole foods and planning meals are great habits. But it’s still perfectly okay to enjoy takeout, restaurant meals and desserts. Many people find they crave these foods less on GLP-1 medications, and smaller portions are often enough to feel satisfied. Your meal plan should be realistic, affordable and easy to follow.

Common Challenges and Helpful Tips

Managing Nausea and Digestive Issues:

Nausea and constipation are common side effects but don’t have to stop your progress.

• Limit high-fat foods and large meals, especially when starting the medication.
• Eat breakfast to help prevent nausea—simple carbs like crackers or toast can help.
• Stay hydrated and include fiber and daily activity to ease constipation.

Meeting Protein, Calorie and Fiber Needs:

GLP-1s may lower your appetite so much that it becomes difficult to eat enough. But getting enough nutrients is essential for weight loss, muscle maintenance, gut health and energy.

• Aim for at least one gram of protein per kilogram of your current weight.
• Get 14 grams of fiber for every 1,000 calories you eat.
• Calorie needs vary, but to lose about two pounds per week, eat around 500 calories less than your total daily energy expenditure (TDEE) — but don’t under-eat. If you’re losing weight too fast or feel weak, you need to eat more.

When Nothing Sounds Good:

Don’t skip meals. Instead, pick light, simple options with neutral flavors like a turkey sandwich or soup. If chewing is difficult, a protein smoothie can be a great choice.

If Meat is Unappealing:

Meat aversion is common with GLP-1s. Try high-protein vegetarian options like beans, dairy, eggs, tofu and plant-based proteins. A multivitamin with iron and B12 may also help meet your nutrient needs.

Stay Hydrated:

GLP-1s can reduce thirst, increasing the risk of dehydration. Try flavored waters, electrolyte drinks, broths and hydrating foods and vegetables.

Why Each Food Group Matters

• Protein: Helps preserve muscle, boost metabolism and keeps you full. Good sources include lean meats, fish and seafood, eggs, low-fat dairy, plant-based proteins and protein powders.
• Fiber: Supports digestion and helps prevent constipation. Good sources include non-starchy vegetables, beans, whole grains, fruits, seeds and nuts.
• Carbohydrates: Provide energy. Choose high-fiber, slow-digesting carbs for steady energy and reduced cravings. Simple carbs can also help with nausea or fatigue. Good sources include whole grains, starchy vegetables, breads, wraps, bagels and crackers.
• Healthy Fats: Add flavor, regulate hormones, support brain health and help your body absorb vitamins. Keep portions small to avoid nausea. Good sources include avocado, olive oil, nuts, seeds, fish and full-fat dairy.
• Fruits and Vegetables: Provide vitamins, minerals, antioxidants and hydration. Many people unintentionally cut back on produce while focusing on protein, so be sure to include them. Best sources include leafy greens, cruciferous vegetables, hydrating vegetables, berries, citrus, bananas and potatoes.

Patients Share What Worked For Them

Alicia: “Nothing sounded good, so I kept skipping meals. Now I rely on light, easy options like smoothies and soups to stay nourished.”

James: “Meat made me nauseous. I switched to plant-based proteins and kept hitting my goals.”

Samantha: “I thought salads were healthy, but I was always hungry. Adding protein, fiber and healthy fats made all the difference.”

Carlos: “I felt awful and realized I was dehydrated. Now I use flavored waters and hydrating foods to stay ahead of it.”

Maya: “Cooking felt overwhelming. I simplified with one-pan meals and make-ahead recipes.”

David: “Social events stressed me out. Learning how to choose small, satisfying portions helped me relax and enjoy my time with friends.”

Rachel: “I needed meals that worked for my family and my GLP-1 plan. Balanced, high-protein dishes made it easy to please everyone.”

Mark: “I kept forgetting to eat. Prepping quick, high-protein snacks helped me stay energized.”

Why These Stories Matter

These real-life experiences are common—and manageable with the right support. No matter what challenges you may face on a GLP-1 medication, you are not alone. Whether it’s a reduced appetite, side effects or finding meals that work for your busy schedule, there are practical solutions that can fit your lifestyle.

Building a healthy approach to eating isn’t about perfection. It’s about creating balanced meals that nourish your body, give you energy and help you enjoy life. By working with a healthcare provider or registered dietitian, and adjusting your habits as needed, you can feel empowered to reach your goals and make your GLP-1 journey a successful, positive experience.

About the Author:

Summer Kessel, RD, CSOWM, LDN, is a registered dietitian who specializes in nutrition and behavior change coaching for people on GLP-1 medications. She is the Chief of Nutrition and Community at Vineyard and has maintained a 135-pound weight loss for more than 20 years while sharing her journey online. Summer’s first book, “Living Your Healthiest Semaglutide Life,” will be published in July 2025.

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