What to Eat on GLP-1 Medications

If you’re using GLP‑1 medications like Ozempic, Wegovy or Mounjaro, you might find that eating feels different than it used to.

Common experiences include:

  • A much smaller appetite

  • Feeling full after only a few bites

  • Nausea or tiredness

  • Struggling to finish meals.

When this happens, it’s easy to fall short on protein and essential nutrients.

My focus is not just weight loss — it’s helping you stay nourished, energised and strong while your appetite is reduced.

Prioritise Protein at Each Meal

  • Focus on chicken, fish, seafood, tofu

  • Beef, pork as tolerated

  • Greek yogurt cottage cheese & milk (Protein shakes if struggling)

Think Fibre

  • Start slow add in fruit, vegetables, oats, wholegrains e.g. wholemeal bread, cereals brown pasta, brown rice, quinoa

  • Nuts and seeds in moderation

Drink enough

  • Reduced appetite often means reduced fluid

  • Sip fluids regularly

  • Aim minimum of 1.5 - 2 litres of fluid a day

Avoid long gaps between eating

  • Going too long can make nausea worse

  • Don’t ignore persistent symptoms

    Seek Specialist Dietetic Support

    Personalised guidance ensures your nutrition remains safe, balanced and appropriate for your medical history, appetite and treatment plan.