Eating well on a GLP-1
The whole GLP-1 eating strategy fits in one sentence: get enough protein at every meal, add fiber and fluid, and keep portions small enough to sit comfortably with a suppressed appetite. This plan turns that into seven concrete days — each around 100–120 grams of protein and 1,100–1,400 calories — including a low-appetite day for when nothing sounds good.
It’s a sample template, not a prescription. The point is to show what “protein-first, GLP-1-friendly” actually looks like on a plate, so you can copy the pattern and swap in foods you like.
The three rules behind the plan
Every day here follows the same logic:
- Protein first, every meal. On a GLP-1 you fill up fast, so whatever you eat first is what you’ll actually finish. Make that protein — it’s the nutrient that protects your muscle while you lose fat, and it’s the easiest to miss when you’re not hungry. Find your personal target with the protein calculator.
- Fiber and fluid to stay comfortable. Vegetables, beans, and whole grains fight the constipation these drugs commonly cause, and steady hydration eases nausea. Both matter more than usual here.
- Go easy on triggers. Greasy, fried, very rich, and very sugary foods are the ones most likely to turn mild nausea into a bad afternoon. You don’t have to eliminate them, but they’re not the foundation.
The low-appetite day
This is the piece generic meal plans miss. Some days — often right after a dose increase — your appetite bottoms out and solid food is a chore. Skipping meals entirely means missing your protein on the day your body can least afford it. So the plan includes a deliberately soft, liquid-friendly day built on protein shakes, Greek yogurt, cottage cheese, and broth, designed to still land a reasonable protein total when chewing a chicken breast is the last thing you want to do. Use it whenever you need it, not just on Thursday.
Making it yours
Portions are a starting point — scale them to your own hunger and targets. If a meal is too much, eat the protein and save the rest. If you’re hungrier on training days, add a snack. The plan is a scaffold, not a rulebook, and the habits (protein first, fiber, fluid, small meals) matter far more than hitting these exact foods.
Tap through the days above, or print all seven to stick on the fridge. A downloadable kit with the full plan and a matching grocery list is coming soon. This is general nutrition education, not personalized medical or dietary advice — for a plan tailored to you, especially if you have diabetes or other conditions, work with a registered dietitian.