The complete food guide
What to eat on GLP-1 medication
Everything about eating changes the moment you start Ozempic, Wegovy, Mounjaro, or Zepbound. This is your plain-language home base for what to eat, what to avoid, and how to keep your protein up.
On a GLP-1, three things shift at once: your appetite shrinks, digestion slows, and food can taste different. The fix is simple: protein first, small and often, and gentle over rich.
Start with the basics
What to eat on Ozempic
A simple starter food list for your first weeks — what to reach for and why.
Foods to avoid on GLP-1
The foods most likely to trigger nausea, reflux, and heaviness — and gentle swaps.
Eating with no appetite
How to get protein in when nothing sounds good — without forcing it.
Recipes & meal ideas
High-protein breakfast ideas
Gentle, fast breakfasts that bank your protein early in the day.
Easy GLP-1 lunch ideas
Small, protein-first lunches for work — most with no real cooking.
Light, protein-first dinners
Warm evening meals that don’t sit heavy on a slow stomach.
Best foods, snacks & swaps
21 best high-protein snacks
Grab-and-go protein for the small appetite windows between meals.
GLP-1 smoothies & shakes
Drinkable protein for the days chewing feels like too much work.
GLP-1 grocery list
A protein-first shopping list you can print and take to the store.
The foundation
The 3 rules behind every GLP-1 meal
1. Protein first
When you can only eat a little, spend those bites on protein. Aim for ~30g, three times a day.
2. Small and often
Two or three small, dense meals beat one big plate you can’t finish — with less discomfort.
3. Gentle over rich
Lean, simple, and warm beats heavy, fried, and greasy — the usual nausea triggers.
Want it all done for you?
The GLP-1 Nutrition Guide turns these rules into 77 protein-first recipes and a 28-day meal plan with shopping lists.
Common questions
GLP-1 nutrition FAQ
Lead every meal with a lean protein (eggs, Greek yogurt, chicken, fish, tofu, beans), add a gentle carb and some vegetables, and keep portions small.
Most people aim for roughly 0.5–0.7g per pound of body weight, often 60–100g a day. Confirm your number with your provider.
Fried and very greasy foods, heavy cream sauces, large high-fat meals, and very sugary or fizzy drinks are the most common triggers.
Lean on sippable protein — a shake, Greek yogurt, or a smoothie — and cold, bland foods that smell less.
Free download
Get the free GLP-1 grocery list
Plus gentle weekly tips for eating well on your medication. No spam.