Eating well on a GLP-1
When appetite is small, every bite counts. Here's how to eat to feel good and protect muscle.
The core principle: make every bite count
GLP-1 medications (semaglutide, tirzepatide and others) work largely by reducing appetite. That's the goal — but it means you're eating less, so the nutritional quality of what you do eat matters more than ever. The single most important priority is protein.
When you lose weight quickly, some of it can come from muscle. Adequate protein — roughly 1.2–1.6g per kg of body weight daily — helps preserve lean mass so you lose fat, not muscle.
Build meals protein-first
Start every meal and snack with protein, then add fiber-rich vegetables and a little healthy fat. Because portions are smaller, dense, easy-to-eat protein wins: Greek yogurt, cottage cheese, eggs, fish, chicken, tofu, and ready-to-drink protein shakes for days when solid food feels like too much.
Managing the common side effects
Nausea, reflux and constipation are the usual complaints. Smaller, more frequent meals help, as does eating slowly and stopping at the first sign of fullness. Stay well hydrated, prioritize fiber and gentle foods on rough days, and go easy on very greasy or very sweet foods, which tend to sit worst.
Frequently asked
How much protein should I eat on a GLP-1?+
Aim for roughly 1.2–1.6g of protein per kg of body weight per day to preserve muscle during weight loss. With a small appetite, protein-dense foods and shakes make this achievable.
Why do I feel full so fast?+
GLP-1 medications slow stomach emptying and signal fullness to the brain — that's how they work. Eat slowly, in small portions, and stop when satisfied rather than full.
What snacks are best on Ozempic?+
Protein-forward, gentle, low-sugar options: Greek yogurt, cottage cheese, cheese, jerky, protein shakes and a small amount of nuts. See our GLP-1 snack guide.