GLP-1 Diet Plan

Let’s start with some good news: There’s no single GLP-1 diet plan you need to follow. 

If you’re taking — or thinking about taking — a GLP-1 medication like Ozempic^®, Wegovy^®, or Saxenda^®, you don’t need to follow a specific meal plan. While you’ll want to eat a balanced diet with plenty of nutritious foods, your food choices will be up to you alone. 

Fruits, vegetables, whole grains, lean protein, and healthy fats can support your weight loss efforts and help you feel satisfied and energized. Your food choices can also help you manage GLP-1 side effects. 

Read on for what to eat on GLP-1s, what to avoid, and tips to ensure you’re getting enough nutrients while taking these medications.

GLP-1 Diet Plan 

GLP-1 medications — that’s glucagon-like peptide-1 receptor agonists — are prescribed alongside diet and exercise to help people lose weight or manage type 2 diabetes. But there isn’t an official GLP-1 diet plan to follow — or any real guidelines on what to eat at all, for that matter.

That said, there are some basic nutrition principles you’ll want to keep in mind when taking a GLP-1 medication.

Generally, you’ll want to eat: 

• Fruits and vegetables. You know the drill. Fruits and veggies are high in vitamins, minerals, and fiber. Aim to eat a combo of dark leafy greens, like spinach and kale, and whole fruits, like apples, oranges, and berries.

• Whole grains. This includes brown rice, barley, quinoa, oatmeal, and whole-wheat bread. High-fiber whole grains can help you feel fuller and provide a steady source of energy to keep you going throughout the day.  

• Lean proteins. This includes fish, chicken, turkey, tofu, and tempeh. Protein can help you feel fuller, cut cravings, and preserve or even build muscle mass as you’re losing weight.

• Healthy fats. This includes avocados, nuts, seeds, dark chocolate, yogurt, and olive oil. Healthy fats can improve your heart health and brain function while helping you lose weight.

We’re not here to tell you to give up your favorite foods, but ideally, you’ll want to minimize a few things when taking GLP-1 meds.

GLP-1 foods to avoid include:

• Saturated fat

• Added sugar 

• Anything with high sodium content

• Simple carbohydrates

These things are found in foods like fatty cuts of meat, fried foods, baked goods, and sugary breakfast cereals.

BTW, these nutrition principles are the same whether you’re taking Ozempic,^® Wegovy^®, or a combined GLP-1 and GIP (glucose-dependent insulinotropic polypeptide) receptor agonist like Mounjaro^® or Zepbound^®.

Whichever weight loss drug you’re taking, the key is to prioritize nutritious foods. 

If you’re looking for a structured meal plan to follow, we’ve got a weight loss diet plan with ideas for breakfast, lunch, dinner, dessert, and two snacks a day.

When thinking about what you’re going to eat on a GLP-1 weight loss medication, there are a few factors to keep in mind.

Making Healthy Food Choices is Easier with GLP-1s 

GLP-1 medications work by: 

• Reducing your appetite 

• Promoting feelings of fullness  

• Curbing food cravings 

• Reducing food noise — ongoing obsessive thoughts about food 

For these reasons, you may find it easier to stick to a healthy eating plan or make choices that lead to healthy weight loss. 

Since these drugs can curb hunger, make sure you’re getting enough nutrients to fuel your body and support your overall health and wellness.

Some Foods Can Trigger GLP-1 Side Effects 

GLP-1 receptor drugs come with gastrointestinal side effects like nausea, bloating, and gas. Some foods can make these side effects worse. 

Luckily, the foods that can help you lose weight can also help you avoid GLP-1 side effects. Phew.

To reduce your chances of side effects, try minimizing: 

• Fatty meats

• Fried or greasy foods

• Spicy foods

• Alcohol

• Acidic fruits like tomatoes and citrus fruits — although if these don’t bother you, go right ahead!

Bland foods may help if you’re experiencing gastrointestinal issues. Think non-spicy, easily digested foods, such as chicken, tofu, eggs, and veggies like beets, spinach, and carrots.

You don’t have to eat this way forever. You might find that you feel better and experience fewer issues as your body gets used to the medication.

Can’t figure out what’s triggering your side effects? Try keeping a food log to find out if something you’re eating is to blame. You can also speak to a healthcare provider about ways to manage common GLP-1 side effects.

Prioritize Protein 

Protein, protein, protein — we can’t shout this one from the rooftops enough. 

Protein is important for everyone, but it’s especially useful when you’re losing weight. 

As you lose weight, you may lose muscle at the same time. Following a high-protein diet plan can minimize muscle loss and even help you build more muscle.

Protein can also help you feel full and satisfied by keeping blood sugar levels steady, and it may keep food cravings in check.

Aim to add protein to every meal, ideally lean protein sources like chicken, turkey, tofu, and tempeh.

How to Start a GLP-1 Diet Plan 

Here are a few steps to take to kickstart your healthy eating habits: 

• Prep meals ahead of time. Make healthy meals for the week ahead on Sunday or cook an extra serving at dinner to enjoy for lunch the next day. Even just roasting some cauliflower or hard-boiling some eggs ahead of time can make cooking quicker and easier when the time comes. 

• Have healthy snacks on hand. You can still enjoy snacks while taking a GLP-1. Snacks can be a great way to get in some extra protein or serving of veggies throughout the day. Opt for healthy snacks like edamame, hard-boiled eggs, a handful of nuts, or some Greek yogurt. 

• Drink more water. Water can reduce your appetite, stimulate your metabolism, and keep you hydrated and feeling your best for physical activity. It can also help with constipation and diarrhea, which GLP-1s can cause. If you’re struggling to drink enough water, try setting a reminder on your phone or adding a few slices of lemon to your glass if it’s the blah taste that’s holding you back.

Tips and Strategies for Following a GLP-1 Diet Plan 

Knowing what to eat is only half the battle. Here are a few tips to help you stick to a nutritious meal plan when taking a GLP-1 medication. 

Practice Mindful Eating

Mindful eating involves being aware of what and when you eat. 

Before reaching for a snack or second helping, take a beat to check in with yourself. Are you hungry, are you eating out of habit, or are you trying to soothe negative emotions like stress or sadness?

GLP-1 injections may help you feel less hungry. But being more mindful can help you take control of your eating habits and stick to healthy choices and portions. 

Eat Slower

Eating at a slower pace can help you realize when you’re full and potentially feel less hunger — this can make sticking to healthy portion sizes easier.

You might even find you enjoy your meals more too!  

Connect With Your Provider if You Don’t Notice Hunger Changes

GLP-1s should reduce your appetite, but don’t worry if this doesn’t kick in right away. It can take time for your body to adjust. 

If you’ve been taking your medication for a month or two and haven’t noticed any changes in your hunger levels, reach out to a healthcare provider. They may recommend a different dose or different medication altogether. 

Our blog has more advice on what to do if you’re still hungry on semaglutide or another GLP-1.

Ask a Provider About Anti-Nausea Meds (If Necessary)

It can be hard to eat a well-balanced diet if you’re dealing with significant nausea as a GLP-1 side effect. Who wants to cook a healthy meal when they can’t stomach the thought of it? 

That’s why Hers offers access to prescription anti-nausea medications. Qualifying Hers Weight Loss customers receive generic Zofran^® (ondansetron) at no additional cost.  

Zofran is FDA-approved to manage nausea and vomiting from things like surgery, chemotherapy, and radiation. But it’s often prescribed off-label for other types of nausea. And it can help with GLP-1 side effects while your body is adjusting to the medication. 

Your healthcare provider is your best resource and can give you advice tailored to your specific needs, so don’t hesitate to reach out.

Health and Safety Considerations for GLP-1 Diet Plans 

Eating nutritious foods comes with a loooong list of health benefits, of course. But there are some safety considerations when thinking about your food choices on a GLP-1.

The main one is that you need to make sure you’re eating enough. 

As mentioned above, GLP-1 agonists reduce your appetite and help you feel fuller, so you may find you’re not getting as hungry as you did before. This can make weight loss and weight management a little easier, but you still want to ensure you’re getting enough nutrients.

To make that happen: 

• Prioritize nutrient-rich foods to fuel your body. That means plenty of fruits, veggies, protein, and fiber.

• Eat smaller meals more frequently, or eat snacks between your main meals to get in nutrients if you’re filling up easily. 

• Try bland foods, and keep a food diary to figure out any triggers if side effects stop you from eating enough.

If you’re unsure exactly what to put on your plate, reach out to a registered dietitian or nutritionist to get a personalized GLP-1 meal plan that aligns with your weight loss goals.

A healthy diet is just one piece of the puzzle when it comes to weight loss — even if you’re taking GLP-1 injections like semaglutide, liraglutide, or tirzepatide. 

Here’s what else to keep in mind: 

• Incorporate more movement into your schedule. There’s no set GLP-1 exercise plan, either. Get a mix of cardio — like brisk walking, jogging, swimming, or cycling — strength training, and flexibility and balance exercises into your week. Start slow if you’re new to exercise and gradually build it up. 

• Prioritize sleep. Aim for at least seven hours of sleep a night. This can boost your weight loss efforts, motivation, and energy levels. Keep a regular sleep schedule, cut down on caffeine, and avoid large meals before bed.

• Don’t be afraid to reach out for help. You don’t have to go it alone when trying to lose weight. If you’re unsure of the best foods to eat, how to avoid side effects, or anything else to do with your GLP-1 medication, reach out to a healthcare provider for guidance. A registered dietitian or nutritionist can help you nail your personal GLP-1 diet plan.

If you have overweight or obesity and are considering GLP-1 medication, take our free weight loss assessment to find out if it’s right for you. 

As well as medication, Hers weight loss treatments include personalized nutrition advice to help you build healthy eating habits and kickstart your weight loss journey.