Getting started on a GLP-1 diet plan: 6 steps for success
- 2 Minutes Read
If you’re starting a GLP-1 diet plan, establishing the right foundation can significantly impact how you feel and your long-term success. MyNetDiary is here to help you stay on track.
In just 6 steps, your GLP-1 diet plan can support long-term success
1. Understand how your medication works
GLP-1 medications work by slowing down digestion, increasing feelings of fullness, and reducing appetite. You may not be able to tolerate large meals or rich foods. Because of these effects, what and how you eat matter more than ever.
2. Set your goals
Knowing your goals helps guide food choices, portion sizes, and nutrient targets. If your medication was prescribed for a medical condition such as type 2 diabetes, follow your healthcare provider's guidance. Common goals on a GLP-1 plan include:
- Sustainable weight loss
- Improve blood sugar control
- Reduce cravings and “food noise,” making it easier to limit portions
- Preserve muscle mass during weight loss.
3. Prioritize protein
Protein is an essential nutrient on a GLP-1 diet plan. It helps:
- Support muscle mass during weight loss
- Promote fullness with smaller portions
- Stabilize blood sugar levels.
Aim to include a high-quality protein source at every meal and snack. When your appetite is reduced, focusing on protein first helps ensure you meet your body's needs. Typical recommendations are to include 80-120 grams of protein a day on a GLP-1 diet plan.
Pro tip: Eat protein first at meals, then vegetables, then carbs if you still feel hungry.
4. Choose gentle, nutrient-dense foods
GLP-1 medications can cause digestive side effects such as nausea, bloating, or reflux—especially early on. Since fat takes longer to digest, choosing nutrient-dense, lower-fat foods can help minimize discomfort.
Smart strategies include:
- Limiting fried, greasy, and very spicy foods
- Eating slowly and stopping at the first sign of fullness
- Avoiding very high-fiber foods or large amounts of raw fruit and vegetables
- Avoiding large portions, especially at dinner.
Focus on foods that deliver more nutrition in smaller amounts, such as lean proteins, fruits, vegetables, and whole grains.
5. Stock your kitchen
A little planning for a GLP-1 diet plan goes a long way with unpredictable appetites. Keeping GLP-1-friendly foods on hand makes it easier to eat well even when you don't feel very hungry.
Protein foods
Examples: Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, and beans
Protein drinks
Keep premade drinks on hand in case you don't feel like eating solids. Choose products that are low in sugar and contain 20-30 grams of protein per serving.
Vegetables
Examples: Non-starchy, high-fiber vegetables like leafy greens, cucumbers, zucchini, broccoli, and cauliflower. Keep them fresh, frozen, or pre-cut so they're easy to add in small portions to meals or snacks when you feel little appetite. Cooked vegetables, soups, and blended foods are easier for easier digestion.
Fruits
Examples: Berries, bananas, grapes, melon, and oranges. Frozen fruit is an excellent choice for smoothies.
Healthy fats (in small amounts)
Examples: Olive oil, avocado, nuts, and seeds
Beverages
Examples: Water, sparkling water, tea, coffee, and other unsweetened drinks
Pro tip: Use MyNetDiary's Food Grade feature to quickly find high-quality choices.
6. Get help and support from MyNetDiary
Tracking your food choices and how you feel helps you spot patterns and confidently fine-tune what works best for you. MyNetDiary makes it easy to monitor protein, fiber, and symptoms as you adjust to GLP-1 therapy. Discover dietitian-approved recipes by selecting the GLP-1 recipe tag in our Premium Recipe collection.
For additional support, engage with MyNetDiary Community in the app to connect with others who share similar goals, and get expert guidance from our registered dietitians.
Ready to get started?
A GLP-1 diet plan isn't just about eating less—it's about eating smarter. With the right balance of protein, nutritious foods, and planning, you can support your medication, feel better, and build habits that last.
Related content
GLP-1 Nutrition and what to eat for a GLP-1 diet
Grocery shopping made easier: Your GLP-1 grocery list
Optimize your nutrition on a GLP-1 by paying attention to these vitamins and minerals
Tips for managing the effects of GLP-1 medications
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Jan 19, 2026
