What to keep in your kitchen while you're on a GLP-1.
When a GLP-1 turns your appetite down, the question shifts from how much to eat to what is worth eating. This list is built around that shift: protein you can actually get down, foods that sit gently on a slow stomach, fiber you add back gradually, and fluids that keep you steady.
Nothing here is off-limits and nothing is required. Use it as a shopping list and a set of ideas, then adjust to what your body tolerates this week.
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Protein first
Start each meal or snack with the protein. Current guidance on GLP-1s points to roughly 1.2 to 1.6 grams per kilogram of body weight per day, or up to 2 with a dietitian's guidance if you are losing muscle, paired with strength training.
Small and often
Offer your body something every three to four hours, even when you are not hungry. A slow, empty stomach tends to feel worse, not better.
Sip all day
Reduced appetite often means reduced thirst. Aim for steady fluids from morning on, not a big glass at dinner.
Ramp fiber slowly
Add one higher-fiber food at a time over a week or two, with extra water, to ease constipation without bloating.
Protein that is easy to get down
Softer textures and smaller portions usually go down easiest. Grams are approximate.
Plain Greek yogurt3/4 cup, about 17 g
Cottage cheese1/2 cup, about 12 g
Eggs2 large, about 12 g
Liquid egg whites1/2 cup, about 13 g
Ultra-filtered milk1 cup, about 13 g
Kefir1 cup, about 9 g
Chicken or turkey breast3 oz cooked, about 25 g
Salmon or other fish3 oz cooked, about 22 g
Canned tuna or salmon3 oz, about 20 g
Shrimp3 oz cooked, about 20 g
Lean ground beef or turkey3 oz cooked, about 22 g
Firm tofu1/2 cup, about 10 g
Tempeh3 oz, about 16 g
Edamame, shelled1/2 cup, about 9 g
Lentils or beans, cooked1/2 cup, 7 to 9 g
String cheese1 stick, about 7 g
Protein shake or bar15 to 30 g, check the label
Gentle foods for queasy days
Mild, lower-fat foods that tend to sit well when your stomach is emptying slowly. Cold or room temperature can be easier than hot. Starting the day with a healthy starch paired with a protein tends to quiet your stomach and can mean fewer side effects.
Oatmeal or cream of wheat
Plain toast, crackers or rice cakes
White rice or plain pasta
Broth or broth-based soups
Bananas and applesauce
Plain yogurt or a simple smoothie
Scrambled or hard-boiled eggs
Baked potato or sweet potato
Ginger or peppermint tea
Fiber to add back gradually
Helpful for constipation, which is common on GLP-1s. Add one at a time and drink more water as you go.
Berries, especially raspberries
Pears, apples and kiwi
Oats and oat bran
Chia or ground flaxstart with 1 teaspoon
Lentils, chickpeas and beans
Cooked vegetables like carrots, zucchini and green beans
Leafy greens, cooked or raw
Whole-grain bread and brown rice
Carbs and fats that round out a plate
You still need energy. A small portion of each keeps meals satisfying and helps with fatigue.
Potatoes, rice, quinoa and whole-grain pasta
Fruit of any kind
Avocado1/4 to 1/2
Olive oila drizzle
Nuts and nut butters1 to 2 tablespoons
Hummus
Cheesean ounce or so
Fluids that keep you steady
Hydration supports energy and digestion, and it matters more when you are eating less.
Water, plain or with lemon or cucumber
Sparkling water, if bubbles feel okay
Herbal tea, hot or iced
Milk or a protein shakefluid and protein at once
Broth
Electrolyte drinksuseful after vomiting or on hot days
Foods that may sit heavier for now
These are not off-limits. They are the ones people most often tell me feel uncomfortable while the stomach is emptying slowly, especially right after a dose increase. Try smaller portions, eat them earlier in the day, or bring them back as you adjust.
Fried and very greasy foods
Large, rich meals
Very spicy dishes
Carbonated drinks with meals
Alcohol
Very sugary drinks on an empty stomach
A simple plate to aim for
About half: protein, eaten first
A quarter: vegetables or fruit
A quarter: a carb you enjoy
A little fat for flavor
Stop when you feel comfortably satisfied. Your portions will likely be smaller than before, and that is expected.
Call your prescriber if
You cannot keep food or fluids down
You notice signs of dehydration, like dizziness or very dark urine
You have severe or ongoing abdominal pain
You have not had a bowel movement in several days and feel unwell
This list is general education from a registered dietitian. It is not personalized medical advice, and it is never a reason to start, stop or change a medication or dose. Those decisions belong to you and your prescriber.
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