Weight care | 6 min read
What to Eat on a GLP-1: Protein, Nutrients, and Managing a Smaller Appetite
Editorial draft — clinical review pending.
Short answer: When a GLP-1 cuts your appetite, focus on quality: protein at every meal, plenty of vegetables, fruit, whole grains and healthy fats, and enough fluids. A 2025 joint advisory from four nutrition and obesity medicine organizations names adequate protein, preventing nutrient deficiencies, managing digestive side effects and strength training as key priorities. [1]
Key takeaways
- The advisory lists eight priorities, including baseline nutrition assessment, nutrient-dense minimally processed food, adequate protein and strength training. [1]
- Most people on GLP-1s eat far less, which raises the risk of falling short on protein, fiber, iron, calcium, vitamin D and B12.
- Your protein target should be personalized. The basic adult minimum is 0.8 g per kilogram of body weight a day, and many clinicians aim higher during weight loss.
Put protein first
Protein helps protect muscle while you lose weight. Because you'll feel full sooner, eat the protein part of the meal first. Good sources:
- Eggs, Greek yogurt, cottage cheese and milk.
- Fish, chicken, turkey and lean meat.
- Tofu, tempeh, edamame, beans and lentils.
- Protein-fortified foods or shakes if solid food is hard.
Ask your clinician or a dietitian for a daily target based on your weight, kidney function and activity. Don't borrow a number from social media.
Avoid nutrient gaps
Eating smaller portions makes variety more important. Aim for colorful vegetables and fruit, whole grains, and dairy or calcium-fortified alternatives. The advisory recommends checking for deficiencies and considering a multivitamin where intake falls short. [1] Ask before taking high-dose supplements.
Manage nausea and other side effects
- Eat small meals slowly and stop at the first sign of fullness.
- Avoid very fatty, fried or spicy foods if they make you queasy.
- Sip fluids through the day rather than drinking a lot with meals.
- Increase fiber and water gradually if you're constipated.
- Don't lie down right after eating.
A sample day
- Breakfast: Greek yogurt with berries and a spoon of nuts.
- Lunch: Lentil soup with a slice of whole-grain bread.
- Snack: Cottage cheese or a hard-boiled egg.
- Dinner: Salmon, roasted vegetables and a small portion of quinoa.
Adjust portions to your appetite. If you can only manage part of a meal, eat the protein first.
Be careful with supplements
Many products promise to protect muscle or boost metabolism. Quality and evidence vary widely, and supplements are not a substitute for food. [2] Bring any product to your care team before buying.
When to call your care team
Contact your prescriber if you:
- Can't keep food or fluids down.
- Feel dizzy, weak or very tired most days.
- Have severe or ongoing stomach pain.
- Are eating very little most days.
- Notice hair shedding, which can happen with rapid weight loss or low protein.
Frequently asked questions
How much protein should I eat on a GLP-1?
It depends on your size, health and activity. The basic minimum for adults is 0.8 g/kg a day, and many clinicians recommend more during weight loss. Ask for your own target.
Do I need vitamins on a GLP-1?
Possibly, if your intake is low. The advisory recommends checking for and preventing deficiencies. [1]
What foods make GLP-1 nausea worse?
Large, greasy, fried or very sweet meals are common triggers.
Next step
Bring your typical day of eating to your HerScripts follow-up, and your care team can help make it work with your treatment. See weight care support.
Sources
[1] Joint advisory, Nutritional Priorities to Support GLP-1 Therapy for Obesity, 2025
[2] NIH Office of Dietary Supplements, Exercise and athletic performance
Educational information, not personal medical advice. Care decisions require an individual clinical evaluation.