What should I eat while on GLP-1 medication?

Focus on protein-rich foods, fiber, and micronutrient-dense meals. Smaller, balanced portions help manage nausea and maximize satiety.

How much protein do I need on Ozempic or Wegovy?

Most adults need 1.2–1.6 grams of protein per kilogram of body weight daily while on GLP-1s. Lean sources like fish, legumes, tofu, and eggs spaced throughout the day are ideal.

What happens if I stop GLP-1 medications?

Appetite often returns, but progress can be sustained with nutrient-dense eating, stress management, and emotional resilience strategies.

GLP-1 Nutrition: Expert Guidance for Life on Ozempic®, Wegovy®, Mounjaro®, and Zepbound™

GLP-1 medications are transforming weight loss and health — but medication alone isn’t enough. Nutrition, mindset, and emotional healing are the keys to long-term success. At the GLP-1 Nutrition Academy, we combine clinical nutrition with compassion-based inner work to help you thrive before, during, and after GLP-1 therapy.

Core Principles of Eating on GLP-1 Medications

1. Prioritize Protein

Aim for 1.2–1.6 g/kg of body weight per day (adjust for individual needs).
Protein helps maintain lean muscle mass, stabilizes blood sugar, and increases satiety.
Examples: fish, eggs, legumes, tofu, tempeh, poultry, lean meats, protein shakes.

2. Emphasize Fiber-Rich Foods

Soluble fiber supports gut health and keeps digestion smooth (important when appetite is reduced).
Aim for 25–35 grams/day from vegetables, fruits, lentils, beans, and whole grains like quinoa or brown rice.
Bonus: fiber helps with cholesterol and heart health — key concerns for many GLP-1 users.

3. Small, Balanced Meals

GLP-1s slow gastric emptying → eating smaller portions more frequently reduces nausea or bloating.
Each meal = protein + fiber + healthy fat.
Example: grilled salmon, roasted vegetables, and quinoa with olive oil.

4. Hydration Matters

Appetite suppression sometimes means forgetting to drink water.
Aim for 64 oz/day (or more if active).
Herbal teas, sparkling water, and broths count.

5. Micronutrient Density

With less overall food intake, every bite should count.
Prioritize foods high in:
- Calcium & Vitamin D (bone health) → leafy greens, sardines, fortified milks.
- Magnesium & Potassium (nervous system + heart health) → beans, avocados, pumpkin seeds, bananas (if tolerated).
- Omega-3s (inflammation + cardiovascular health) → fatty fish, walnuts, flax, chia.

Emotional Layer: Why Inner Work Still Matters

GLP-1s create space by quieting food noise — but nutrition choices are still tied to identity, body image, and emotional history. You may notice:

Eating less triggers old fears of deprivation.
Food guilt resurfaces if you’re not “perfect.”
You worry about life after GLP-1s.

This is where self-compassion and reparenting work help. Choosing nourishing foods isn’t just physical — it’s an act of care for your whole self. When you pair protein and fiber with self-kindness and curiosity, meals become a practice of building trust with your body again.

Practical Sample Day of Eating on GLP-1s

Breakfast: Greek yogurt with chia seeds, blueberries, and almonds
Lunch: Lentil soup with leafy greens and a slice of whole-grain bread
Snack: Protein smoothie with plant protein powder, spinach, and berries
Dinner: Salmon with roasted Brussels sprouts and quinoa
Hydration: Sparkling water with lemon throughout the day

Conclusion

There’s no one “GLP-1 diet.” Instead, think of your plate as a tool: fuel your body with protein, fiber, hydration, and micronutrients — while practicing compassion toward yourself as you adapt to a new relationship with food.

Your medication gave you space from food noise. The way you eat while on it can build the foundation for lasting health and confidence long after.