The GLP-1 diet: what to eat and why

Taking a GLP-1 medication can change your appetite pretty quickly. You may get fuller with smaller portions, feel hungry less often, or find that the foods you used to crave are no longer that appealing. This means you may not eat as much — and, as a result, lose weight. End of story, right?

Not quite. If you’re eating less overall, it may be more difficult to get enough of the nutrients your body needs. That doesn’t mean every meal has to be perfectly balanced or that you need to follow strict rules, though. “There really is not one specific ‘GLP-1 diet,’” says Clarissa Marie Garza, MS, R.D., nutrition program lead at Weight Watchers. “There are general nutritional guidelines that can help support someone taking a GLP-1, but the specifics may look a little different depending on the person, their health needs, preferences, and any side effects they may be experiencing.” 

That said, certain foods can make it easier (and more comfortable) to meet your nutrition needs while taking a GLP-1. Read on for what to prioritize and why.

 Key takeaways

• While there’s no “GLP-1 diet,” what you eat matters a lot because you’re eating less.

• If you’re taking a GLP-1, build meals around lean protein and high-fiber foods, since protein protects muscle during weight loss and fiber helps with constipation.

• You’ll also want to stay hydrated and go easy on fried, fatty, and very spicy foods; they can worsen side effects for some people.

• The same diet principles apply across all GLP-1s — Wegovy, Ozempic, Zepbound, Mounjaro, Foundayo — since they work the same way on appetite. 

Unlike keto, paleo, or other eating patterns that have very specific rules, there isn’t a single diet for those taking GLP-1 medications. Instead, there are general guidelines to follow around how to build a meal and what foods to prioritize to meet nutritional needs and minimize potential side effects. These recommendations include smaller meals built around lean proteins, fiber-rich carbohydrates, fruits and veggies, and healthy fats, plus plenty of water throughout the day. 

Here’s why you even have to think about food choice at all: When you’re taking a GLP-1 medication, your appetite dips. You will likely feel more satisfied with smaller portions, feel less hungry between meals, and think about food less often. That’s because these medications act on hormone pathways that influence appetite and digestion — slowing gastric emptying (which keeps you feeling full) and targeting areas of the brain associated with hunger. So, you eat less and lose weight. 

Eating less, however, can also make it harder to get enough essential nutrients like protein, fiber, vitamins, minerals, and fluids. “We have to be more intentional about getting enough nutrition from potentially smaller portions,” says Garza. Ideally, that work should start before you begin taking a GLP-1. “The biggest mistake I see people make is not being ready for how little they will want to eat,” says Frances Largeman-Roth, RDN, a registered dietitian nutritionist and author based in New York. But if you know ahead of time that you won’t be very hungry, you can start to think about what foods pack the most nutritional bang for the buck.

The best GLP-1 eating plan is one that’s affordable, enjoyable, sustainable, includes your cultural foods, and is realistic for your life. So, your GLP-1 grocery list might look different than somebody else’s, and that's totally okay. Ideally, you should feel like you can eat more intuitively on a GLP-1 — not like you’re on a “diet.” Garza recommends focusing on a few key areas: lean protein, fiber-rich carbohydrates, fruits and vegetables, healthy fats, and fluids. 

Lean protein

Your protein intake deserves extra attention during weight loss because losing weight can also mean losing lean muscle along with body fat. Consuming enough protein can help to preserve that muscle mass, especially if you’re also doing resistance training.

Lean protein options include:

• Chicken and turkey breast

• Fish and seafood 

• Eggs 

• Plain non-fat Greek yogurt

• Low-fat cottage cheese

• Milk

• Tofu and tempeh 

• Edamame 

• Beans and lentils

• Lean ground meat

• Protein shakes or drinks

Fiber-rich carbohydrates

One possible side effect of GLP-1s is constipation, and eating foods high in fiber can help keep you more regular.

Fiber-rich carbohydrate options include:

• Oats

• Whole wheat bread, wraps, and tortillas

• Grains like brown rice and quinoa

• Beans and lentils

• Chia and flax seeds

Fruits and vegetables

Produce provides fiber along with vitamins, minerals, and tons of other nutrients. The more variety and different colors you can eat in a week, the better. And, because your appetite may be limited, preparation matters, too. If raw produce fills you up too quickly (it can be bulky!) or is unappealing due to nausea, try:

• Cooked vegetables

• Soup

• Fruit blended into a smoothie

Healthy fats

Unsaturated fats are an important part of a balanced, nutrient-dense eating pattern, but you’ll want to watch how much of it you eat. Larger amounts of fat may be harder to tolerate if you’re experiencing nausea or early fullness, so choose smaller portions of:

• Avocado

• Nuts 

• Seeds 

• Nut butter 

• Olive oil 

Fluids

It’s not just what you eat you need to pay attention to, but also how much you drink. “Digestion slows down on GLP-1s,” says Largeman-Roth. This can cause constipation if you don’t get enough fluids. Yes, water counts, but you can also stay hydrated with zero-calorie beverages like unsweetened iced tea and other beverages that are non-carbonated (we’ll explain why that matters in a minute). If drinking a lot with meals makes you feel overly full, try sipping fluids between meals instead.

There aren’t really any foods you need to completely cut out, but if you are experiencing side effects like nausea and acid reflux while taking a GLP-1, you might want to limit foods that don’t help you feel your best. These may include:

• Fried/high-fat foods: A common culprit for triggering GLP-1 side effects is foods that are fried or high in dietary fats. Fats take longer to digest, which can make nausea worse or make you feel too full for too long. This doesn’t only apply to French fries and fried chicken. Garza says that even nutritious high-fat foods, like nuts, nut butter, and avocado, may temporarily need to be cut back on if you’re feeling symptomatic.

• Spicy foods: These are not universally off limits, so if they work for you, keep eating them. However, extra spice may worsen reflux, indigestion, nausea, or diarrhea in some people. 

• Carbonated beverages: The bubbles in seltzer, diet soda, or anything fizzy may worsen gas, bloating, reflux, or early fullness. If carbonation bothers you, try switching to non-carbonated beverages like water or unsweetened iced tea.

• Alcohol: If you choose to drink alcoholic beverages, your tolerance may change with less food intake. You may also experience nausea, dehydration, dizziness, or fatigue. Talk with your healthcare provider to determine whether alcohol is appropriate with your medication and individual health history.

Ultimately, what you limit or avoid depends on your individual tastes, preferences, symptoms, and medical picture. It’s best to work with your clinician or registered dietitian to find what works for you (and what doesn’t). “I would rather help someone identify the foods that are actually triggering their symptoms than give them a long list of foods they are never allowed to have,” says Garza.

There isn’t one magical protein and fiber target that’s right for everyone, but here’s a good starting point. (And once you have your goal, tracking food in the WW app calculates your fiber and protein intake automatically, so you can see your progress towards reaching it.)

Protein

Protein needs vary based on body size, age, activity level, and more. The standard recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight per day, but higher amounts (1.0 to 1.6 grams of protein per kilogram of body weight per day) are often recommended during active weight loss to help preserve lean muscle mass. 

Garza typically recommends aiming for at least 1 gram of protein per kilogram of body weight per day, with individual needs potentially varying from there. “In practice, I often see around 1 to 1.2 grams per kilogram work well for many people, with protein spread throughout the day rather than trying to get most of it at one meal,” Garza says.

A practical starting point may be around 20 to 35 grams of protein at meals, which is approximately 4 ounces of salmon or chicken breast or a cup of cottage cheese. Just remember: Don’t prioritize protein-rich foods to the detriment of eating a variety of things. You still need room for fruits, vegetables, fiber-rich carbohydrates, healthy fats, and other nutrients.

Fiber

General daily fiber recommendations are about 25 grams for adult women and 38 grams for adult men through age 50. For adults over age 50, that recommendation is 21 grams for women and 30 grams for men. This holds true if you’re taking a GLP-1 as well.

If you’re not already consuming a ton of fiber-rich foods, don’t try to hit that number overnight. Ramping up your fiber too fast without enough water can cause gas, bloating, or cramping. 

Instead, build up gradually and be sure to drink adequate amounts of fluid. And if you’re experiencing side effects like nausea and fullness, you may need to adjust your daily fiber target downward temporarily until you feel better.

Now you know what foods to prioritize, but how do you turn those into meals? Here’s what a healthy day of eating may look like.

As you can see, the general framework includes protein at each meal and snack, some high-fiber carbohydrates, and fruits and veggies. If you want more ideas, the 7-day GLP-1 meal plan maps out an entire week of balanced, protein-forward meals and snacks, with options and swaps if you’re experiencing side effects and aren’t that hungry.

Some days, your go-to meals may not sound appealing. Nausea or decreased appetite can happen at any point while taking a GLP-1, but you may notice these side effects more intensely when you first start the medication or when you increase your dose. “On days when nausea hits or appetite is very low, the priority shifts,” Garza says. “I am much less concerned about someone following their ‘perfect’ weight-loss eating plan for that day and more concerned about keeping them hydrated and getting in enough nutrition to feel okay.”

Smaller, more frequent meals or snacks may be more tolerable than the standard “three meals and one snack” outlined in the sample day above. If you’re not feeling hungry, prioritize protein from smaller-volume or softer foods such as plain nonfat Greek yogurt, cottage cheese, eggs, tofu, tempeh, or smoothies.

When nausea is the main concern, bland, lower-fat foods may be easier to tolerate. Think toast, crackers, pretzels, rice, oatmeal, potatoes, bananas, applesauce, broth-based soups, yogurt, and well-cooked vegetables. Cold or room temperature foods may be more appealing if food aromas exacerbate your symptoms. 

Garza also recommends temporarily limiting fried or greasy foods, heavily spiced foods, foods high in added sugar, and large amounts of fiber while nauseous. If you’re experiencing persistent or severe nausea or appetite loss, you should definitely check in with your provider.

The overarching nutrition goals tend to be the same across GLP-1 medications, as they all work similarly in your body. Regardless of which med you’re taking, work with your provider to decipher how your appetite, side effects, medical history, and medication dose should influence your diet.

What should you eat on Wegovy?

Wegovy contains semaglutide and is FDA-approved for chronic weight management in certain populations. There isn’t one special “Wegovy diet.” Instead, focus on eating adequate protein, nutrient-dense foods, fiber, and fluids, while adjusting your portions and food choices to your appetite and symptoms.

What should you eat on Ozempic?

Ozempic is a GLP-1 medication that also contains semaglutide and is approved to treat type 2 diabetes. The general nutrition recommendations described above apply, but note that people with diabetes may have additional considerations to improve blood sugar control and take into account other medications they may be taking. Be sure to get individualized guidance from your care team on what and how much to eat for healthy blood sugar.

What should you eat on Zepbound?

Zepbound contains tirzepatide, which acts on both GIP and GLP-1 receptors. There’s no specialized “Zepbound diet,” but side effects like decreased appetite and gastrointestinal side effects can make focusing on protein, fluids, and your overall nutrition picture particularly important.

What should you eat on Mounjaro?

Like Zepbound, Mounjaro contains tirzepatide, but it is approved to improve blood sugar control in adults with type 2 diabetes. The same broad nutrition principles can be a starting point when taking Mounjaro, but your care team may suggest tweaks to your diet to improve blood sugar control.

Figuring out the right nutrition plan while on a GLP-1 — one where you feel the fewest side effects while ensuring you get plenty of key nutrients — can be confusing. You don’t need to do it alone. When you join Weight Watchers Med+, you don’t just get access to GLP-1 medications. You get access to a nutrition and lifestyle program tailored specifically for people taking GLP-1s, called GLP-1 Success. In the WW app, you’ll get daily nutrition goals, including protein, fiber, and hydration, and you can also meet one-on-one with a WW registered dietitian to figure out what is and isn’t working for you. You’ll also have access to Workshops to share tips and recipes with other members on a GLP-1. This kind of support is why 85% of members on a GLP-1 and following the lifestyle program say that the nutritional guidance helps keep them on track while taking a GLP-1.*

There isn’t one universal GLP-1 diet or list of must-eat foods, but it is important to prioritize nutrient-dense foods when your appetite is low. This includes lean protein, fiber-rich carbohydrates, fruits and veggies, healthy fats, and plenty of fluids. You may also want to cut back on any foods that make side effects worse, like spicy foods and those higher in fat. No matter which GLP-1 you’re on, Weight Watchers can take the guesswork out of figuring out what to eat with daily goals that guide you towards foods higher in protein, fiber, and nutrients.