GLP-1 · 5 min read

How to Eat Well on a GLP-1 Medication

Protein-first eating, managing nausea and early fullness, protecting muscle, and what to order when you go out.

GLP-1 medications can make appetite disappear, which sounds helpful until you realize you're undereating protein, losing muscle, and feeling nauseated. The goal is not to eat as little as possible. The goal is to eat enough of the right things.

Protein first, volume second

When your total calorie budget drops, every bite matters more. Start each meal with protein: eggs, Greek yogurt, fish, chicken, turkey, tofu, cottage cheese, or lean beef. Aim for 20–30g of protein per eating slot, even if you can only eat half a plate.

Early fullness

Big salads, large bowls of fibrous vegetables, and huge amounts of water with the meal can fill you up before you get protein in. Eat protein first, add a small portion of vegetables or starch, and sip fluids between meals rather than chugging them with food.

Side effects that change what you eat

• Nausea: cold, bland, soft foods often sit better than hot, greasy, or spicy meals. Try cottage cheese, smoothies, cold chicken, or crackers with tuna.
• Constipation: increase fluid and fiber gradually. If raw vegetables feel like too much, cook them until soft.
• Fatigue: this is often under-eating or low electrolytes. Don't skip salt entirely and make sure protein is present at every meal.

Ordering out on a GLP-1

Appetizers can be entrées. Split a plate with someone. Ask for sauces on the side, grilled instead of fried, and double vegetables instead of a second starch. The Shift Fuel Pro Dine Smart section flags GLP-friendly picks and the ones likely to sit poorly.