bowl of fruit to represent what to eat on glp-1

In the past few years, the use of GLP-1s has skyrocketed and you may be wondering what to eat on GLP-1. These medications have gained popularity due to their effectiveness for type 2 diabetes management and weight loss.

However, they aren’t a magic solution. Like all medications, GLP-1s can cause side effects, and long-term success depends on supporting your body with proper nutrition and lifestyle habits.

If you are taking a GLP-1, knowing what to eat is crucial. Many people experience nausea, diarrhea, or fatigue, and with appetite suppression, it’s easy to unintentionally under-eat. Your body still requires essential nutrients for energy, muscle preservation, and overall well-being.

That’s why understanding what to eat on GLP-1s can make a big difference in how you feel and how well the medication works for you.

In this blog, we’ll cover what GLP-1s are, their side effects, general GLP-1 recommendations, key nutrition strategies, practical food tips, and even an example meal pattern to help you put it all together.

Interested in working with a GLP 1 dietitian at Kristie Tovar Nutrition? Use this link to verify your insurance benefits. 95% of our clients pay $0 out of pocket!

GLP-1s 101 

GLP-1 stands for glucagon-like peptide-1 hormone, a naturally occurring hormone in the body. Medications like semaglutide (brand names Ozempic and Wegovy) mimic this hormone to help regulate blood sugar and appetite.

Here’s how GLP-1s work:

  • Blood sugar control: They trigger insulin release when blood sugar levels are high.
  • Appetite suppression: They slow down digestion and signal the brain that you’re full, helping reduce food intake. For example, instead of getting hungry 2 hours after eating breakfast, you might not be hungry till 3-4 hours later.
  • Weight loss support: People on GLP-1s lose around 8–11% of body weight after 60 weeks, with some losing more than 20%.

This makes GLP-1s powerful tools for managing diabetes and supporting weight loss. But side effects and nutrient needs must be considered to ensure long-term health.

GLP-1 Side Effects and Why Nutrition Matters

The most common side effects of GLP-1s are nausea, diarrhea, constipation, vomiting, and abdominal discomfort. These are usually strongest when first starting or increasing doses and may improve with time. 

But there’s another challenge: since GLP-1s reduce appetite, people often eat much less. This can unintentionally lead to:

  • Nutrient deficiencies (fiber, calcium, iron, magnesium, potassium, and vitamins A, C, D, and E).
  • Loss of muscle mass: Up to 20–25% of weight lost on GLP-1s may come from muscle rather than fat.
  • Low energy levels if calorie intake becomes too restricted.

These side effects highlight the importance of having a good GLP-1 diet plan to keep your body healthy. They also help explain why only about one-third to half of people remain on GLP-1s after a year, with cost likely playing a role as well. 

General Lifestyle Recommendations

To get the best results while staying healthy on GLP-1s, focus on:

  • Balanced eating: Prioritize lean protein, colorful vegetables, whole grains, and healthy fats.
  • Exercise: Include strength training at least 2–3 times per week to preserve muscle mass. Examples include resistance bands, weightlifting, or bodyweight exercises like squats, push-ups, or lunges.
  • Sleep and stress management: Both play key roles in appetite regulation and energy.
  • Gradual dose increases: Follow your provider’s guidance to minimize side effects.

What to Eat on GLP-1: Nutrition Strategies

If you’re wondering what to eat on GLP-1, here are the main principles of a GLP-1 diet plan:

  1. Eat smaller, more frequent meals (to manage initial side effects)
    Since digestion slows, large or high-fat meals can worsen nausea. Smaller, lighter meals spread throughout the day are usually easier to tolerate.
  2. Prioritize protein
    Aim for 1.2–1.6 grams of protein per kilogram of body weight daily. Distribute evenly: 25–35 grams of protein at each meal. This supports muscle retention, satiety, and recovery.

    Great options:
    • Chicken, turkey, or fish
    • Eggs
    • Greek yogurt or cottage cheese
    • Beans, lentils, or tofu
    • Nuts and seeds
  3. Stay hydrated
    Dehydration is common with reduced appetite and GI symptoms. Aim for 2–3 liters of water daily.
  4. Get enough fiber- but choose wisely
    Fiber supports digestion and blood sugar, but high-fiber foods can worsen side effects for some. Start with gentle sources like oatmeal, bananas, zucchini, or cooked vegetables before working up to raw veggies and beans. Women should aim for ~28g/day and men ~35g/day.
  5. Don’t skip meals
    Appetite suppression may cause long gaps without eating, but this can lead to nutrient gaps and fatigue. Setting reminders to eat every 3–4 hours can help maintain consistency.

 Practical GLP-1 Diet Tips

  • Pair carbs with protein (e.g., apple with peanut butter, crackers with cheese).
  • Keep easy snacks on hand, such as protein shakes, Greek yogurt, or hard-boiled eggs.
  • If nausea is an issue, stick with bland foods like toast, rice, or bananas and avoid greasy or spicy meals.
  • Prep meals in advance so you’re not relying on appetite alone to guide you.

open journal and pen to plan out glp 1 diet plan

Example GLP 1 Diet Plan

Here is an example day of what to eat on GLP 1. Remember, this is just an example and everybody’s personal needs will differ.

Breakfast

  • 2 slices of whole-grain toast with 2 scrambled eggs + spinach
  • ½ avocado
  • 1 cup of milk of choice

Mid-Morning Snack

  • Greek yogurt (¾ cup) with berries and chia seeds

Lunch

  • Grilled chicken breast (4 oz)
  • 1 cup whole-grain pasta tossed with olive oil, roasted cherry tomatoes, and zucchini
  • Side salad with leafy greens and light vinaigrette

Afternoon Snack

  • Cottage cheese (½ cup) with sliced peaches
  • A small handful of almonds

Dinner

  • Baked salmon (4–5 oz)
  • Roasted sweet potato (½ cup)
  • Steamed broccoli or green beans
  • Dark chocolate brownie

Evening Snack 

  • Protein shake made with protein powder, milk of choice, and frozen banana

Disclaimer: Portion sizes and calorie needs vary based on the individual. This example is not a one-size-fits-all plan- it’s simply meant to show the types of foods to prioritize while following a GLP-1 diet plan.

Summary: What to Eat on GLP-1s: A Nutrition Guide to Support Your Health

GLP-1 medications are powerful tools for diabetes management and weight loss, but they work best when paired with intentional nutrition. Knowing what to eat on GLP-1 can minimize side effects, prevent nutrient deficiencies, and help preserve muscle mass.

To recap:

  • Eat smaller, frequent meals.
  • Prioritize protein at every meal 
  • Stay hydrated with 2–3 liters of fluids daily.
  • Choose fiber-rich foods carefully.
  • Include resistance training 2–3 times per week.

With these habits, GLP-1s can be a supportive part of your health journey- not a quick fix, but a long-term tool when combined with healthy lifestyle changes.

On a GLP-1 and want personalized GLP-1 nutrition support? Book a free call with us to get started! 

What to Eat on GLP-1: A Nutrition Guide to Support Your Health