What to eat on GLP-1 medication

If you’re using a GLP-1 medication such as Mounjaro or Wegovy, you’ve probably noticed your relationship with food beginning to change. These treatments work by slowing digestion, regulating blood sugar, and reducing appetite — powerful effects that can help with weight loss, but also make it harder to know what and when to eat.

Good nutrition is still essential. Eating the right foods in the right way supports your energy levels, protects your muscles, keeps side effects manageable, and helps your body adjust to treatment safely.

GLP-1s change how your digestive system and hunger signals behave. Because your stomach empties more slowly, you feel full sooner and stay full longer. That’s a key reason the medication works, but it can also mean you eat less than your body needs, especially for protein, fibre, and hydration.

Focusing on nutrient quality rather than quantity helps you stay strong and well-nourished. Every bite counts more when your appetite is smaller. A balanced diet supports:

• Muscle maintenance – preventing muscle loss during fat loss
  
• Digestive comfort – avoiding constipation, bloating, and nausea
  
• Stable energy levels – through balanced blood sugar
• Long-term weight management – by sustaining healthy eating patterns

1. Prioritise protein at every meal

Protein is your ally while on GLP-1 medication. It helps preserve muscle, stabilises blood sugar, and keeps you fuller for longer. Because appetite is reduced, you may struggle to eat enough — aim for a protein source at every meal or snack.

Examples of gentle, high-quality protein sources:

• Greek yoghurt, eggs, or cottage cheese
  
• Chicken, fish, tofu, or lentils
  
• Protein shakes or powders if you’re struggling with solid foods
  

Soft textures like scrambled eggs or blended soups are ideal if you’re experiencing nausea or early satiety.

Read more: Getting Enough Protein on GLP-1s

2. Choose fibre wisely

Fibre keeps digestion regular but can cause discomfort if introduced too quickly. Aim for soluble fibre (such as oats, apples, carrots, or chia seeds) rather than large amounts of raw or insoluble fibre.

• Gradually increase fibre intake.
  
• Combine fibre with adequate hydration to prevent constipation.
  
• If you feel bloated or uncomfortable, temporarily shift to softer or cooked vegetables.
  

Read more: Fibre and GLP-1s: Balancing Digestion and Fullness

3. Stay well hydrated

Dehydration can happen easily on GLP-1s because of reduced thirst and slower digestion. Water is the simplest choice, but herbal teas, diluted juice, or electrolyte drinks can also help.

Tips for staying hydrated:

• Keep a bottle nearby and sip slowly through the day.
  
• Add a slice of fruit or cucumber for flavour if plain water feels unappealing.
  
• Limit sparkling or caffeinated drinks, which can increase bloating.
  

Read more: Hydration on GLP-1s

4. Keep meals small and balanced

Large meals can overwhelm your stomach and worsen nausea. Smaller, balanced portions are easier to tolerate and still provide all the nutrients you need.

A simple visual guide:

• ½ plate: non-starchy vegetables (broccoli, peppers, courgette)
  
• ¼ plate: lean protein (fish, chicken, tofu)
  
• ¼ plate: slow-release carbohydrates (quinoa, brown rice, sweet potato)
  
• Add a drizzle of healthy fat (olive oil, avocado)
  

You don’t need to finish every portion: listen to your body’s cues and stop when comfortably full.

5. Pay attention to texture

Many people find that soft or blended foods are easier to tolerate in the early stages of GLP-1 treatment.

Try:

• Porridge, soups, or stews
  
• Smoothies with yoghurt and fruit
  
• Mashed vegetables or scrambled eggs
  

As your body adapts, you can gradually reintroduce firmer foods and more variety.

Read more: Reintroducing Foods After Side Effects Settle

6. Avoid foods that can trigger discomfort

High-fat, fried, or spicy foods can slow digestion further and increase nausea. You might also find that fizzy drinks and alcohol trigger bloating or reflux.

Try to:

• Limit greasy, creamy, or fried meals
  
• Eat slowly and chew well
  
• Avoid lying down immediately after eating
  

Read more: Managing Nausea Through Food Choices

Because GLP-1s reduce hunger it’s easy to forget meals altogether, but regular eating helps maintain strength and prevent fatigue.

• Plan gentle structure: three small meals and one or two snacks.
  
• Eat when you can, not when you’re ravenous: even small, nutritious bites count.
  
• Avoid eating right before bedtime: allow time for digestion.
  
• After injection days: start with lighter meals if nausea tends to be stronger.
  

Read more: Meal Timing on GLP-1s

Time	Example Meal	Why It Works
Breakfast	Greek yoghurt with berries and chia seeds	High protein, soft texture, soluble fibre
Mid-morning	Protein shake or small handful of nuts	Quick, digestible, nutrient-dense
Lunch	Lentil soup with wholegrain toast	Warm, balanced, gentle on the stomach
Afternoon snack	Boiled egg or banana	Portable and protein-rich
Dinner	Grilled salmon, quinoa, and roasted vegetables	Balanced macro mix; moderate portion size
Evening	Herbal tea	Supports hydration, calming before bed

If you experience persistent side effects or struggle to meet your nutritional needs, it’s important to speak to a healthcare professional. Seek support if you notice:

• Ongoing nausea, vomiting, or reflux
  
• Constipation lasting more than a few days
  
• Signs of dehydration (dry mouth, dizziness, fatigue)
  
• Unintentional muscle loss or weakness
  

Medicspot clinicians and health coaches can help you adjust your eating plan, manage symptoms, and stay on track safely.

Every GLP-1 journey is different. If you’re unsure what or how much to eat, or if side effects are getting in the way, our Medicspot clinicians and Health Coaches can help. Together, they can review your progress, adjust your plan, and help you feel confident that your nutrition supports your long-term goals.

• GLP-1s change appetite and digestion — nutrition quality becomes more important than quantity.
  
• Prioritise protein, hydration, and fibre every day.
  
• Choose small, balanced meals and softer textures if you’re struggling with nausea.
  
• Avoid foods that trigger discomfort and keep hydrated throughout the day.
  

Speak to a clinician if you have persistent side effects or difficulty eating enough.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.