GLP-1 Drugs and Nutrition: What to Eat, a Sample Menu, and More

Why Nutrition Is Crucial When You’re on a GLP-1 Drug

Glucagon-like peptide-1 (GLP-1) weight loss drugs — including semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro, Zepbound), and orforglipron (Foundayo) — work by suppressing appetite and delaying the rate at which your stomach empties. The result is that you’re less hungry and you naturally eat less food.

The medications are also associated with nausea and vomiting, which can interfere with nutrient absorption, says Bonnie Newlin, RD, a nutritionist in Denver, who frequently counsels patients who are taking GLP-1 weight loss medications.

It's important to be proactive about meeting your daily nutritional needs to stay healthy and feel your best as you continue your weight loss journey.

How to Make Sure You’re Getting Enough Calories

Although weight loss is the point of these GLP-1 drugs, it’s important to eat enough calories each day. Sufficient intake gives you the energy you need to thrive.

As for your target number of calories while on weight loss meds, the perfect number will be unique to you, according to a story on Everyday Health’s network site Lose It!. Work with your primary care doctor or a registered dietitian-nutritionist to determine your ideal range (in general, many experts recommend around 1,200 to 1,800 calories per day while on these meds). If you’d like, you can track your daily diet with an app.

The Importance of Hydration

Hydration is particularly critical when you’re on Ozempic or other drugs that affect your gastrointestinal tract, says Newlin. Because GLP-1 drugs can increase the risk of diarrhea, nausea, and vomiting, you may need to replace fluids by rehydrating more frequently. Newlin also notes that decreased appetite can cause people to drink less fluid and get less water from food.

A hydration calculator can help you figure out your personal water needs.

Do You Need to Worry About Macronutrients if You’re On a GLP-1 Drug?

Unlike eating plans such as the ketogenic diet (a very high-fat, low-carbohydrate diet), weight loss drugs don’t require you to stick to an exact ratio of carbs, protein, and fat. But that doesn’t mean you shouldn’t stay mindful of your macronutrients. Setting macronutrient goals while taking GLP-1 medication can help ensure you’re losing weight in a healthy way.

“Fat should be more limited as it takes longer to digest and can worsen digestive issues, carbs should be consumed in moderation to support weight loss and healthy blood sugar levels, and protein intake should be on the higher end to preserve lean muscle mass and support overall metabolism,” says Mitri.

Why Fiber Is Crucial When You're Taking a GLP-1 Drug

Along with other forms of gastrointestinal distress, constipation is another common side effect of GLP-1 drugs. Because of this, it’s important to make sure you’re getting enough fiber from your diet during and after your treatment. Increasing your fiber intake can bulk your stool, helping it pass through your system more easily.

A Complete Food List to Follow When on a Newer GLP-1 Drug

When taking a weight loss drug like tirzepatide, semaglutide, or orforglipron, certain foods are better choices than others. Focus meals around foods such as these.

What to Eat

• Skinless chicken breast
• Eggs
• Tofu
• Fish and seafood
• Beans and legumes
• Nuts and seeds
• Greek yogurt
• Cottage cheese
• Oats
• Whole-wheat bread
• Brown rice
• Quinoa
• Broccoli
• Spinach
• Kale
• Bell peppers
• Berries
• Citrus fruits

What to Avoid

Some foods don’t make good partners for weight loss drugs. Avoid the following:

• Fried foods such as French fries, fried chicken, and onion rings
• Red meat and processed meats
• Sugar-sweetened beverages like soda, cocktails, and juices with added sugar
• High-fat, high-sugar desserts like cookies, cakes, candies, ice cream, and brownies

A 7-Day Sample Meal Plan to Follow When on a GLP-1 Drug

We could all use a little inspiration for meal planning (even when we’re not taking weight loss drugs). Try this seven-day plan from Lose It!, which was created with the help of registered dietitian-nutritionists Mitri and Newlin, to jump-start your meals and snacks while on weight loss drugs.

Sunday

Breakfast High-fiber, low-sugar cereal (such as Grape Nuts or Fiber One) with 2 percent milk and banana slices

Snack Melon cubes and cottage cheese

Lunch Mediterranean spinach salad with diced chicken, artichokes, tomatoes, and pine nuts

Dinner Vegetable bean chili

Dessert Dark chocolate pomegranate bark

Monday

Breakfast Smoothie with almond milk, protein powder, and frozen fruit

Snack Handful of pistachios

Lunch Turkey wrap with lettuce and light mayo in a whole-wheat tortilla

Dinner Whole-wheat pasta with shrimp and peas

Dessert Avocado chocolate mousse

Tuesday

Breakfast Two hard-boiled eggs, fresh berries, a slice of whole-grain toast, and 1 cup skim milk

Snack Lightly salted popcorn

Lunch Chicken and vegetable soup

Dinner Salmon kale salad

Dessert Berry smoothie (frozen banana, frozen berries, yogurt, and a drizzle of maple syrup)

Wednesday

Breakfast Overnight oats with blueberries, Greek yogurt, and a sprinkle of cinnamon

Snack Turkey jerky and an apple

Lunch Cup of vegetable soup with quesadillas with rotisserie chicken

Dinner Black bean Mexican quinoa bowls

Dessert Dark chocolate and almonds

Thursday

Breakfast Whole-wheat toast with avocado and two over-easy eggs

Snack Cheese slices, seed crackers, and hummus

Lunch Grilled chicken sandwich with baby carrots

Dinner Soy-glazed salmon with basmati rice and a side salad

Dessert Medjool dates stuffed with peanut butter

Friday

Breakfast Oatmeal with pecans and dried cranberries

Snack Two hard-boiled eggs and ½ red bell pepper, sliced

Lunch Tuna salad sandwich and a banana

Dinner Chicken stir-fry with vegetables over quinoa or brown rice

Dessert Yogurt parfait with mandarin oranges and honey

Saturday

Breakfast Two percent plain Greek yogurt with a handful of blueberries and ¼ cup toasted walnuts

Snack Trail mix of nuts, seeds, and dried fruit

Lunch Curried chickpea wrap and cucumber slices

Dinner Balsamic chicken breast with brown rice and spinach salad

Dessert Fresh strawberries with a drizzle of chocolate syrup

Do You Need Nutritional Supplements on a GLP-1 Drug?

But if you’re concerned with getting enough nutrition, dietary supplements can have a place in your tool kit. Newlin says that the combination of low-calorie intake and gastrointestinal side effects can add up to low nutrient levels. She suggests including a multivitamin in your daily routine. Other supplements she says may be helpful include probiotics, vitamin B12, and vitamin D.

5 Beginner Tips for Staying Nourished on a GLP-1 Drug

Prioritizing your nourishment while on weight loss drugs is worth the effort. Try these simple tips.

1. Make Time for Meal Planning

Prioritize meal prep so you don't find yourself without resources at dinnertime.

2. Choose Nutrient-Rich Foods

Newlin recommends lean protein and fiber-rich fruits and vegetables.

3. Consider Food Journaling

The best way to know how many calories you’re taking in is to record your meals and snacks, whether on paper or in an app.

4. Include Foods You Like

It may sound obvious, but opting for foods you genuinely enjoy is a great way to ensure you eat enough.

5. Consider a Supplement

“If you are not getting enough nutrients from your diet, you may want to consider taking supplements,” says Newlin. “Talk to your healthcare provider about which supplements may be right for you.”

Additional reporting by Andria Park Huynh.