GLP-1 medications dramatically reduce your appetite, but what you eat still matters. The right foods help you maintain muscle, minimize side effects, and maximize weight loss results. Here's your complete nutrition guide.
Quick Overview: The Golden Rules
The 5 Golden Rules
- Prioritize protein - Aim for 80-100g daily minimum
- Eat smaller, frequent meals - 4-6 small meals instead of 3 large
- Avoid high-fat, greasy foods - They trigger nausea
- Stay hydrated - 8-10 glasses of water daily
- Stop eating before you're full - Prevent discomfort
Protein: Your #1 Priority
The biggest risk on GLP-1 is losing muscle mass along with fat. High protein intake is critical to preserve lean body mass.
Target: 80-100g protein daily minimum, or approximately 0.7-1.0g per pound of ideal body weight.
Protein Examples (Per Serving)
- Chicken breast (4 oz): 35g protein
- Greek yogurt (1 cup): 20g protein
- Eggs (2 large): 12g protein
- Protein shake: 20-30g protein
- Cottage cheese (1 cup): 28g protein
- Salmon (4 oz): 25g protein
Best Foods to Eat
Lean Proteins
- Chicken breast, turkey
- White fish, salmon, tuna
- Eggs and egg whites
- Greek yogurt, cottage cheese
- Protein shakes
- Tofu, tempeh
Vegetables
- Leafy greens (spinach, kale, lettuce)
- Broccoli, cauliflower, Brussels sprouts
- Peppers, tomatoes, cucumbers
- Zucchini, squash
- Green beans, asparagus
Foods to Avoid or Limit
Foods That Trigger Nausea
- Fried foods: French fries, fried chicken, donuts
- Greasy/fatty foods: Pizza, burgers, heavy cream sauces
- Spicy foods: Can irritate your stomach
- Very sweet foods: Candy, pastries, soda
Meal Planning Strategies
Instead of 3 large meals, aim for 4-6 smaller meals. This helps you meet protein goals without overwhelming your stomach.
Protein First Framework:
- 50% of your meal: Lean protein
- 30% of your meal: Non-starchy vegetables
- 20% of your meal: Complex carbs
Sample Daily Meal Plan
Sample Day (~1,300 calories, 95g protein)
Breakfast
- 2 scrambled eggs with spinach
- 1 slice whole grain toast
- ~300 calories, 18g protein
Mid-Morning Snack
- Greek yogurt (1 cup) with berries
- ~200 calories, 20g protein
Lunch
- 4 oz grilled chicken breast
- 2 cups mixed green salad with vinaigrette
- ~350 calories, 35g protein
Afternoon Snack
- Protein shake
- ~150 calories, 25g protein
Dinner
- 4 oz baked salmon
- 1 cup roasted broccoli
- 1/2 cup quinoa
- ~400 calories, 30g protein
Read our side effects guide to learn more about managing nausea, and check our provider rankings to find the best GLP-1 option.
Ready to Start?
CoreAge Rx offers semaglutide at $99/month with ongoing support.