What to eat on GLP-1 medication

When weight loss comes mainly from reduced food intake, it’s important that your body burns fat rather than muscle. Protein provides the building blocks for muscles, bones, enzymes, and immune function. It also helps you feel satisfied after eating, which can support consistent results on GLP-1 treatment.

People who get enough protein tend to maintain energy better, recover faster from exercise, and lose weight more steadily.

Most adults need roughly 1.0 to 1.2 grams of protein per kilogram of body weight each day. For example, someone weighing 70 kg might aim for about 70–85 g daily. Those who exercise regularly or are older may benefit from slightly more.

Because your stomach fills faster on GLP-1s, try spreading protein across several small meals. Even a little at a time can add up.

• Fatigue or weakness
• Hunger soon after eating
• Muscle loss or slower recovery from activity
• Hair thinning or brittle nails
• Feeling less satisfied by meals

If several of these sound familiar, you may need to review your daily intake.

Dairy and Plant-Based Alternatives

Greek yoghurt, Skyr, cottage cheese, and fortified soy yoghurt offer high protein in small portions. Pair with fruit, oats, or chia seeds for a balanced snack.

Eggs and Legumes

Eggs are versatile and soft-textured, ideal when appetite is low. Lentils, beans, and chickpeas add fibre as well as protein.

Fish and Poultry

Salmon, tuna, chicken, and turkey provide lean, high-quality protein. Cook simply with herbs or light sauces.

Tofu, Tempeh, and Plant Proteins

Great vegetarian options that absorb flavour well. Combine with vegetables and rice for a balanced dish.

Protein Powders and Shakes

Convenient when it’s hard to eat larger meals. Mix with milk, yoghurt, or a dairy-free alternative for added energy. Choose unsweetened or lightly flavoured options.

Start Each Meal with Protein

Begin your meal with your protein source to ensure you eat enough before feeling full.

Add Protein to Snacks

Include simple, portable items like boiled eggs, yoghurt pots, or protein bars when travelling or at work.

Blend It

Smoothies or soups with yoghurt, beans, or protein powder deliver nutrients without heaviness.

Combine Protein and Fibre

Pair protein with vegetables, beans, or grains for better digestion and fullness.
Read more: Fibre and GLP-1s: Balancing Digestion and Fullness.

Keep Meals Small but Frequent

Eating five or six smaller meals can help you to eat enough calories to meet your needs comfortably throughout the day.

• Breakfast
Greek yoghurt with chia seeds and berries
Description: Gentle, high protein start

• Snack
Boiled egg or protein shake
Description: Quick boost between meals

• Lunch
Chicken and quinoa salad
Description: Lean protein with fibre

• Snack
Lentil soup or hummus with vegetables
Description: Soft, nourishing option

• Dinner
Salmon with broccoli and sweet potato
Description: Balanced, satisfying meal

This structure supports steady energy and muscle maintenance while staying comfortable on a smaller appetite.

• Feeling full quickly
Strategy: Spread intake across several mini meals

• Nausea after protein foods
Strategy: Choose softer textures like yoghurt or soups

• Lack of variety
Strategy: Rotate between fish, legumes, eggs, and tofu

• Digestive discomfort
Strategy: Increase fibre and fluids gradually

Contact a clinician if you find it hard to maintain energy, notice muscle loss, or experience ongoing nausea that limits your diet. Medicspot clinicians can review your meal plan, recommend suitable supplements, and check for deficiencies if needed.

• Protein helps maintain muscle, strength, and comfort while on GLP-1 medication.
• Aim for a protein source at every meal or snack.
• Choose soft, digestible foods and spread intake throughout the day.
• Speak to a clinician if you struggle to eat enough or feel persistently tired.

Meeting your protein needs doesn’t have to be difficult. Medicspot clinicians and health coaches can help design a practical eating plan that fits your appetite, preferences, and lifestyle. Together, they can ensure you’re supporting your weight loss goals safely and sustainably.

If you’re not currently a Medicspot member but would like to join us then take our quick online weight loss assessment.