Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

When it comes to GLP-1 nutrition, users of these popular medications want to know what to eat and what to avoid. Read on to discover what our dietitians suggest and their outline for a three-day meal plan to support weight loss and minimize medication side effects.

Fundamental GLP-1 nutrition recommendations

No universal GLP-1 nutrition plan exists. Instead, GLP-1 nutrition should be tailored to you—your medication side effects and unique health needs, goals, preferences, and lifestyle. Still, some general GLP-1 diet recommendations apply to everyone.

Protein: 80 to 120 grams per day
Hydration: 8 to 12 cups of water per day; prioritize hydrating foods
A balanced plate: Aim for a balanced plate at meals to help with portion control and meet nutritional needs. Make ½ your plate non-starchy vegetables, ¼ protein, and ¼ whole-grain, complex carbohydrates.
A calorie deficit: Studies on GLP-1 medications included a 500-calorie-per-day deficit to facilitate further weight loss. Use MyNetDiary to calculate your daily food budget and log your food intake to stay on target.
Consider a multivitamin. With a decreased appetite, it can be challenging to ensure you meet your nutritional needs. Consider taking a generic multivitamin to cover your basic micronutrient requirements.

Fiber and hydration

Fiber is the nondigestible part of plants. It slows the absorption of carbohydrates in the bloodstream, helping to regulate glucose levels. A high-fiber diet is associated with weight loss due to its effects on satiety and gastric emptying. Furthermore, consuming fiber-rich foods helps boost the body's production of GLP-1. No specific fiber recommendation exists for individuals taking a GLP-1 medication. Instead, aim for 25 to 30 grams of fiber per day, similar to general recommendations.

Staying hydrated is essential when taking a GLP-1 medication, even when your appetite is less. Water helps move food through the digestive tract, working to minimize constipation. Water is critical when you increase fiber intake. Consuming too much fiber too quickly can cause blockages in the digestive tract; water is necessary to keep things moving. Use MyNetDiary's water tracking feature to ensure you stay hydrated while on a GLP-1.

GLP-1 foods to eat

Prioritize low-volume, nutrient-dense foods to ensure you get proper nutrition despite a reduced appetite.

Lean proteins (chicken, fish, eggs, soy, low-fat dairy)
Vegetables, particularly cooked
Whole grains like quinoa or whole wheat bread or pasta
Fruits
Low-fat dairy products
Legumes

GLP-1 foods to avoid

There are no strict rules of foods to avoid while on a GLP-1. Still, you may wish to limit or avoid certain foods while on a GLP-1, as these items may worsen the medication's side effects.

Greasy, fried, or high-fat foods
Sugary foods and drinks
Refined carbohydrates like white bread and pasta
Carbonated drinks
Alcohol
Large, heavy meals

Sugary foods increase blood glucose levels, further delaying gastric emptying. Delayed gastric emptying can contribute to GLP-1 side effects like nausea or abdominal cramping.

Be mindful of spicy foods. Some people experience worse side effects when they eat spicy foods.

Each person's experience with GLP-1 is unique—your tolerance of these foods may differ from someone else's. Furthermore, you may be able to eat these foods without symptoms, just in smaller amounts than previously.

When to eat

Almost as important as what to eat on a GLP-1 is when to eat. Nutrient timing plays a crucial role in weight loss and maintaining lean muscle mass.

Aim for at least three balanced meals spaced throughout the day.
Prioritize smaller, more frequent meals.
Spread protein consumption throughout the day. Focus on consuming 20 to 30 grams of protein at each meal, plus one protein shake as a snack if needed. Eating larger amounts of protein in the morning is linked to greater lean body mass.
Set an alarm to help with remembering to eat. Schedule alarms for three meals and two snacks.
Make dinner your smallest meal. Consuming larger portions in the evening is associated with weight gain. Furthermore, your body's ability to regulate glucose and respond to insulin diminishes later in the day.

A sample Wegovy meal plan

Below is a sample GLP-1 meal plan for weight loss. The meals provided are only an example, and your meal may look different.

	Day 1	Day 2	Day 3
Breakfast	¾ cup low-fat cottage cheese ½ cup blueberries 1 tablespoon of chia seeds	1 cup plain, nonfat Greek yogurt 1 tablespoon ground flaxseed 1 kiwi	¾ cup low-fat cottage cheese ½ cup blackberries 1 tablespoon of chia seeds
Morning snack	1 small can of tuna packed in water 1 cup of cucumber slices	1 boiled egg white ½ cup shelled edamame	1 scoop protein powder mixed with almond milk
Lunch	3 ounces grilled chicken breast 1 cup roasted zucchini and yellow squash 1 tablespoon hummus	3 ounces turkey breast slices 1 cup of spinach with ½ cup of cherry tomatoes and ½ cup of cucumber with lemon juice and herbs	3 ounces grilled chicken breast 1 cup steamed green beans
Mid-afternoon snack	1 protein shake ¼ cup raspberries	Protein shake chia pudding	½ cup shelled edamame
Dinner	3 ounces baked salmon 1 cup steamed broccoli	3 ounces grilled shrimp 1 cup roasted Brussels sprouts	3 ounces baked cod 1 cup roasted asparagus
Bedtime snack	½ cup edamame	½ cup low-fat cottage cheese ½ cup sliced strawberries	¾ cup nonfat, Greek yogurt 1 tablespoon ground flaxseed

Log your meals on a calorie-tracking app like MyNetDiary to ensure you maintain adequate nutrition while taking a GLP-1 and stay within a calorie budget for weight loss.

Support is essential with your GLP-1 journey. MyNetDiary's Community feature allows you to seek advice and support from registered dietitians and other users on a GLP-1 medication. Use MyNetDiary to plan your meals, add recipes, and log the food you eat, making it easier to maintain healthy nutrition with a GLP-1.