What to Eat on GLP-1s: A Dietitian’s Guide
If you're taking a GLP-1 medication like Wegovy (semaglutide), Mounjaro (tirzepatide) or Saxenda (liraglutide), you’ve probably already noticed one big change: eating feels different.
Whether it’s smaller portions, reduced appetite, or that lovely combo of bloating and nausea (ugh), it can be tricky to know what to eat — and how to eat — to feel your best.
As a dietitian who's supported many people using GLP-1s, I’m here to help you navigate the side effects, avoid common nutrition mistakes and make eating simple, enjoyable and in line with your goals.
So What Actually Is a GLP-1?
GLP-1 receptor agonists are a type of medication that mimic a hormone your body makes naturally.
They help:
Slow down how quickly your stomach empties (so you feel fuller for longer after eating)
Reduce your appetite
Lower blood sugar levels
This is all great news for weight loss - but also a bit of a curveball for your gut and your eating habits.
Common Food Frustrations
Here’s what many of my clients on GLP-1s say:
“I’m just not hungry, but I know I need to eat.”
“I used to love food… now even the thought of eating makes me feel sick.”
“I’m eating way less — but I’m tired, cranky, and constipated.”
Sound familiar?
Don’t worry — there are ways to eat that work with the medication, not against it.
What to Eat when taking a GLP-1: Your Game Plan
1. Smaller Meals, More Often
Big meals can feel like too much — especially early on.
Instead, try smaller meals or snacks every 3–4 hours, and stop eating when you feel satisfied.
Try this:
Half a sandwich instead of a whole
A boiled egg + crackers
Smoothies or soups when solids feel too heavy
2. Prioritise Protein
Protein helps you hang on to muscle (super important during weight loss), stay fuller for longer, and feel more energised.
And if you're only eating small amounts, every bite counts!
Easy protein wins:
Eggs
Chicken, fish, tofu
Greek yoghurt
Cottage cheese
3. Go Light on Fatty or Fried Foods
These tend to sit heavy in the stomach and can trigger nausea or reflux (no thanks).
Swap this:
Fried food → grilled or baked
Creamy sauces → lighter versions or tomato-based
Takeaway → homemade dishes with less fat and oil
4. Choose Fibre-Rich Carbs (But Not Too Much at Once)
Wholegrains and fibre support digestion (and help with constipation - a common problem on GLP-1s).
But too much fibre or volume at once can feel like a brick in your belly.
Good options:
Wholegrain bread
Oats
Brown rice or quinoa
Lentils, beans, chickpeas
Veggies (in small serves if they’re causing bloating)
5. Stay Hydrated — Even if You’re Not Thirsty
GLP-1s can blunt your thirst too, which can make constipation and fatigue worse.
Aim to sip fluids regularly throughout the day, even if you’re not feeling thirsty.
Try:
Water with lemon or lime
Herbal tea
Coconut water or electrolyte drinks (especially useful if you’ve been vomiting)
⚠️ Foods That Tend to Trigger Side Effects
Everyone’s a bit different, but here are the usual suspects:
Fried/fatty foods
Why? Harder to digest
Try instead: Grilled, baked, or steamed options
Fizzy drinks
Why? Bubbles can cause bloating and discomfort
Try instead: Still water or herbal tea
Spicy foods
Why? Can irritate your gut
Try instead: Mild seasoning or ginger-based options
Big meals
Why? Overwhelms your digestion
Try instead: Half-sized meals, eat slowly
Alcohol
Why? Upsets your gut, delays progress
Try instead: Minimise or avoid early on
A Day of Eating on GLP-1s
Here’s a simple example:
Breakfast:
Scrambled eggs + half an avocado on 1 slice grainy toast
Herbal tea or water with lemon
Snack (if needed):
Greek yoghurt with a few berries + sprinkle of seeds
Lunch:
Grilled chicken/tofu + quinoa salad with olive oil and roasted veg
Glass of water or herbal tea
Optional Smoothie Snack:
Protein powder + frozen banana + milk of choice + spinach
Dinner:
Baked salmon + sweet potato + green beans
Peppermint tea or chamomile if you’re feeling bloated
What If You’re Feeling Nauseous?
Totally normal — especially in the first few weeks. Here’s what helps:
Stick to bland, low-fat foods (toast, crackers, dry cereal)
Try cold foods if hot ones feel off-putting
No big meals, small and frequent is the way to go
Sip ginger or peppermint tea
Avoid lying down right after eating
Get fresh air and avoid strong smells if you can
If it doesn’t settle after a few weeks, or you're struggling to eat at all — check in with your doctor or dietitian for extra support.
Want the Best Results? Focus on Nourishment, Not Just Numbers
Yes, GLP-1s can help you lose weight — but it’s not just about eating less.
If your body isn’t getting the nutrients it needs, you might notice:
Low energy or mood
Hair thinning or dry skin
Constipation or sluggish digestion
Trouble concentrating
By fuelling your body properly, even in small amounts, you’ll feel better, function better, and maintain long-term progress more easily.
One Last Thing...
GLP-1s are a powerful tool — but they’re not a magic fix.
The real magic happens when you pair them with realistic nutrition habits, flexible thinking, and the right support.
You don’t have to go it alone. Whether you’re just starting out or struggling with eating while on your medication, a few simple changes can make a huge difference in how you feel day to day.
Need help navigating food on a GLP-1?
I offer 1:1 online consults and packages to help you:
Manage side effects
Eat enough (without overdoing it)
Protect your nutrition and overall health
Build habits that support your goals and help you maintain your results long-term
