Nutrition while on GLP-1: Practical Meal Strategies

GLP-1 therapies commonly reduce appetite and can cause nausea for some people. Thoughtful nutrition planning can help maximize benefits while minimizing side effects.

Meal planning basics

• Focus on nutrient-dense meals with lean protein, healthy fats, and fiber-rich carbohydrates to maintain satiety and stabilize blood glucose.
• Plan smaller, more frequent meals if larger portions trigger nausea.
• Keep snacks simple and protein-forward (e.g., Greek yogurt, cottage cheese, boiled eggs, or a small handful of nuts).

Managing nausea and appetite changes

• Avoid overly fatty or fried foods early after starting GLP-1 - high-fat meals can worsen nausea for some people.
• Sip liquids slowly; carbonated beverages sometimes help mild nausea but avoid sugary sodas.
• Try bland, dry foods (toast, crackers) if you experience nausea before progressively introducing balanced meals as tolerance improves.

Hydration and micronutrients

• Hydration is important; especially if nausea or diarrhea occur. Try diluted electrolyte beverages if you struggle with plain water at first.
• If weight loss is rapid, check in with a provider about micronutrients - B12, vitamin D, and iron should be monitored as indicated by symptoms or labs.

Behavior and environmental tips

• Eat slowly and take small bites; this will further support satiety cues and reduce discomfort.
• Keep a food and symptom diary for several weeks to spot patterns and share them with your provider.

When well-planned, dietary changes can improve the tolerability of GLP-1 therapy and accelerate positive metabolic outcomes. If severe side effects occur, reach out to your medical team for adjustments and support.