The Ideal Day of Eating on a GLP-1
If you are taking a weight loss medication, you may be wondering what a typical day of eating should look like. The truth is, these medications can help you feel fuller faster, but it is still important to focus on balanced meals that support your health and weight goals.
In this blog, we will walk through what an ideal day of eating looks like when you are on a GLP-1.
Why Nutrition Matters on GLP-1 Medications
Medications work by slowing digestion and controlling appetite. This helps you naturally eat less. But if your food choices are not balanced, you may feel tired, constipated, or miss out on key nutrients. Eating the right mix of protein, fiber, and healthy fats will help you:
Stay energized throughout the day
Avoid nausea and stomach upset
Support muscle while you lose weight
Keep blood sugar steady
A Sample Day of Eating
Breakfast: Start with protein and fiber. These keep you full and help prevent cravings later.
Example: A veggie omelet with a slice of whole grain toast and berries
Or: Greek yogurt with chia seeds and a small handful of nuts
Mid-Morning Snack (if hungry): Some people may not feel hungry, which is okay. If you do, choose something light.
Example: A cheese stick and cucumber slices
Or: A protein shake with almond milk
Lunch: Keep it balanced with lean protein, vegetables, and a healthy carb.
Example: Grilled chicken salad with olive oil dressing and quinoa on the side
Or: Turkey lettuce wraps with avocado and a cup of vegetable soup
Afternoon Snack (optional): Choose something small that gives steady energy.
Example: Apple slices with peanut butter
Or: Hummus with carrot sticks
Dinner: Make this meal light but satisfying, since medications can slow digestion.
Example: Baked salmon with roasted vegetables and a small serving of brown rice
Or: Grilled shrimp with sautéed spinach and a baked sweet potato
Evening Tip: Avoid heavy or greasy foods late at night. These may cause nausea or indigestion while on medication. If you need something, try herbal tea or a small piece of fruit.
Foods to Limit
While on a GLP-1, it helps to avoid:
Fried and greasy foods (they can increase stomach upset)
Sugary drinks (they add calories without nutrition)
Very large meals (smaller portions digest more comfortably)
Final Thoughts
GLP-1’s can be powerful tools for weight loss, but food choices still matter. By focusing on protein, fiber, and healthy fats, you can feel better, stay full, and support long-term success.
If you want a personalized nutrition plan while on your medication, book a consultation today. We can help you create an eating routine that works with your body and your goals.
