When using GLP-1 receptor agonists like Mounjaro, Ozempic, and Wegovy, food choices are key to maximizing weight loss, preserving muscle, and maintaining overall health.
These medications work by reducing appetite, slowing gastric emptying, and improving blood sugar regulation, leading to decreased food intake.1
While appetite suppression can facilitate weight loss, it can also increase the risk of nutrient deficiencies, potential muscle loss, and low energy levels if dietary choices are not carefully considered.1
Since these medications make it easier to eat less, prioritizing nutrient-dense, high-protein, and fibre-rich foods ensures every meal supports long-term health and sustainable weight management.
Additionally, the slowed digestion caused by GLP-1 medications means certain foods, if chosen poorly, may cause digestive discomfort, bloating, or nausea.
Ultra-processed foods high in refined or added sugars and other less healthy dietary elements can lead to blood sugar fluctuations and increased cravings, potentially negating or overriding the effects of the medications and leading to overeating.2
This issue has been found in other weight loss interventions, even in those which are more invasive (such as bariatric surgeries).3
On the other hand, a well-structured diet focusing on lean proteins, healthy fats, fibre, and essential vitamins and minerals helps regulate blood sugar, stabilize energy levels, and support muscle retention; all crucial factors for achieving the best possible results while using these medications.
This comprehensive guide will delve into the great foods to eat while using these medications and highlight how these foods can further maximize weight loss and body composition results.
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How Proper Nutrition Impacts Weight Loss and Energy Levels
While GLP-1 medications significantly reduce appetite, it’s crucial to ensure adequate food intake to prevent unintended health consequences.
Consuming too few calories can lead to muscle loss, reduced bone mineral density, and disruptions in hormonal health. Severe caloric restriction increases the risk of losing lean muscle, which not only slows metabolism but also makes long-term weight maintenance more difficult.4
Additionally, inadequate intake of key nutrients like calcium, vitamin D, and magnesium can weaken bones, increasing the risk of osteoporosis over time.
For women, extreme calorie deficits may also lead to menstrual irregularities or loss of the menstrual cycle (hypothalamic amenorrhea), signalling hormonal imbalance and potential long-term health risks.
It’s important to highlight eating too little for an extended period can contribute to disordered eating patterns, increased food anxiety, and an unhealthy relationship with hunger cues, making it harder to sustain healthy habits post-medication.5
Ensuring balanced, sufficient nutrition while on GLP-1 treatments supports muscle retention, metabolic health, and overall well-being, setting the foundation for sustainable weight management beyond medication use.
Beyond energy intake, protein would be the next most important consideration.
Protein intake is essential while using GLP-1 medications, as it helps preserve muscle mass, has been linked to feeling ‘full’, and supports metabolic health.6
Prioritizing protein-rich foods like lean meats, fish, eggs, dairy, tofu, tempeh, and legumes helps prevent muscle loss while keeping energy levels stable on a reduced energy intake.
Research suggests consuming 1.2 to 1.6 grams per kilogram of body weight per day supports muscle retention during weight loss.6 Ensuring adequate protein intake is especially important since muscle plays a key role in maintaining a healthy metabolism and preventing long-term weight regain.
For some high-protein foods to incorporate into your diet:
14 Foods Surprisingly High In Protein
The underdogs of the protein world have entered the chat...
In addition to protein, there's other thing to consider:
A diet rich in vitamins and minerals is crucial for preventing deficiencies that can arise due to reduced food intake.
Nutrients like B vitamins, iron, and magnesium are essential for energy production, while calcium and vitamin D support bone health; especially important for those losing weight.
Eating a variety of colourful fruits and vegetables, nuts, seeds, and whole grains ensures the body gets enough essential micronutrients to maintain optimal function.
Gut health also plays a vital role in overall well-being while using GLP-1 medications. Since these drugs slow digestion, high-fibre foods like leafy greens, berries, beans, oats, and flaxseeds can help support regular bowel movements and reduce bloating.
Additionally, fermented foods like yogurt, kefir, sauerkraut, and kimchi promote a healthy gut microbiome, which is linked to improved digestion, better nutrient absorption, and even enhanced weight regulation.8 By incorporating plenty of nutrient-dense, gut-friendly foods, individuals can maximize the benefits of GLP-1 treatments while minimizing side effects and ensuring long-term success.
What to Eat
When it comes to “what” to eat it’s important that you focus on a predominantly nutritious diet rich in protein, fibre, and healthy fats and packed with plenty of vitamins and minerals.
Protein
Since GLP-1 medications reduce appetite and overall food intake, prioritizing high-protein foods is essential to preserve muscle mass, support metabolism, and promote satiety.
Protein is one of the most valuable tools in the weight loss toolbox. It’s particularly important as it helps maintain lean body tissue during weight loss, preventing excessive muscle breakdown that can slow metabolism.6 Additionally, protein takes longer to digest than carbohydrates, which is why it’s been linked to feeling fuller for longer and reducing the likelihood of cravings.
Because these medications slow digestion, choosing lean, nutrient-dense protein sources ensures that every meal supports both muscle retention and overall health without excessive calories.
Great High-Protein Options Include:
Lean meats and fish such as chicken breast, turkey, salmon, cod, and lean beef, which provide complete proteins with essential amino acids.
Eggs and egg whites are excellent, versatile sources of protein, while plant-based options like tofu, tempeh, edamame, lentils, and chickpeas are ideal for vegetarians and vegans.
Low-fat dairy products like Greek yogurt, cottage cheese, and kefir also offer high protein with gut-friendly probiotics.
For those struggling to meet protein needs through whole foods alone, protein powders (such as whey, casein, or plant-based options like pea or rice protein) can be an easy addition to smoothies, oatmeal, or other recipes (for example, homemade pancakes).
High-protein snacks like beef jerky, hard-boiled eggs, low-fat cheese, protein bars, or roasted chickpeas can help sustain energy levels throughout the day while keeping cravings at bay.
By focusing on lean, high-quality protein sources, individuals using GLP-1 medications can maximize fat loss while maintaining strength and long-term metabolic health.
Fibre
Fibre plays a crucial role in digestive health, appetite regulation, and blood sugar stability,8 making it especially important while using GLP-1 medications.
Because these drugs slow down digestion, many individuals experience constipation, bloating, or discomfort, which fibre can help alleviate by promoting regular bowel movements.
Additionally, fibre-rich foods add bulk to meals without significantly increasing calorie intake, helping to enhance satiety and reduce cravings.
Fibre provides similar benefits to protein in that it can slow the absorption of carbohydrates which helps stabilize blood sugar levels, preventing energy crashes and making it easier to maintain steady energy throughout the day.
Great sources of fibre include:
Vegetables like leafy greens, broccoli, Brussels sprouts, carrots, and bell peppers, which provide fibre along with essential vitamins and antioxidants.
Whole grains such as quinoa, oats, brown rice, and whole wheat bread offer a combination of fibre and slow-digesting carbohydrates to support energy levels.
Legumes like lentils, black beans, and chickpeas are excellent plant-based fibre sources that also provide protein.
Fruits like berries, apples, pears, and oranges offer natural sweetness along with fibre to aid digestion.
For those struggling to meet fibre needs through food alone, fibre supplements such as psyllium husk, acacia fibre, or inulin can be helpful additions to a well-balanced diet. Prioritizing fibre-rich foods ensures optimal digestion, improved gut health, and better appetite control while using GLP-1 medications.
For more fibre-rich foods:
What is Dietary Fibre? | 23 High Fibre Foods
Good news: Popcorn made the list.
Healthy Fats
Healthy fats are essential for overall well-being, especially while using GLP-1 medications, as they support hormone production, brain function, and long-lasting satiety.9
It’s important to make every calorie count by choosing nutrient-dense foods that provide essential fatty acids and fat-soluble vitamins (A, D, E, and K).
Healthy fats also play a role in reducing inflammation, stabilizing blood sugar, and improving heart health, making them a key component of a balanced diet.
Unlike processed fats, such as those found in fried and ultra-processed foods, high-quality sources of fat provide sustained energy and promote feelings of fullness without spiking blood sugar or contributing to cravings.
Excellent sources of healthy fats include:
Avocados, which are rich in monounsaturated fats and fibre, making them a great addition to meals.
Nuts like almonds, walnuts, and cashews provide a balance of protein, fibre, and healthy fats to support metabolism and heart health.
Seeds such as chia, flax, and hemp are packed with omega-3 fatty acids, which help reduce inflammation and support brain function.
Olive oil is an excellent source of heart-healthy fats and can be used for salad dressings or cooking.
Fatty fish, like salmon, mackerel, and sardines provide high-quality protein and omega-3s, which are essential for brain and cardiovascular health.
Supplementation of omega-3s may also be worth considering as these will not only help you achieve a more consistent intake of omega-3s but could potentially be both a more cost- and calorie-efficient alternative as well.
Including healthy fats in your daily diet provides a steady energy supply, enhanced nutrient absorption, and long-term health benefits while on GLP-1 medications.
Vitamins and Minerals
Vitamins and minerals are essential for maintaining energy levels, immune function, and overall health.
Given the effect of GLP-1 medications and how they ultimately lead to eating less overall, this can increase the risk of potential nutrient deficiencies, meaning that prioritizing fruits, vegetables, and high-quality supplements helps ensure the body gets the micronutrients it needs.
Essential vitamins and minerals you may miss out on include:
Vitamin D is particularly important for bone health, immune function, and mood regulation, especially for those with limited sun exposure. It is also quite difficult to achieve sufficient, clinically beneficial amounts from whole or fortified foods so it is typically recommended to supplement.10
B vitamins support energy production and metabolism, while magnesium aids in muscle function, sleep, and stress management.
Iron is crucial for oxygen transport and preventing fatigue, particularly in women.
GLP-1 users are encouraged again to eat a variety of colourful vegetables and fruits, such as leafy greens (spinach, kale), berries, citrus fruits, and bell peppers, which provide antioxidants, fibre, and essential vitamins.
It may be worth investing in regular blood tests while using GLP-1 medications to ensure that you are not at risk of any deficiencies and, if there are certain vitamins and minerals flagged, it could be beneficial to begin supplementing to address this.
What to Avoid
Certain foods can hinder progress while using GLP-1 medications by contributing to blood sugar spikes, being more energy-dense, causing digestive discomfort, and contributing to increased cravings.
Processed foods and snacks, such as chips, sugary cereals, packaged pastries, and fast food are known culprits.
These items are often high in refined carbohydrates, unhealthy fats, and added sugars, which can lead to rapid blood sugar fluctuations and increased hunger; ultimately making it harder to stay within a calorie deficit.
Additionally, highly processed foods can be low in protein, fibre, and essential nutrients, meaning they provide little satiety as well as failing to satisfy hunger.
Another category to limit is high-fat or fried foods, such as much of the menu in fast food restaurants and heavy cream/oil-based sauces.
Since GLP-1 medications slow digestion, consuming greasy, high-fat foods can worsen bloating, nausea, and gastrointestinal discomfort.
While healthy fats like avocados, nuts, and olive oil support hormone health and satiety, trans fats and excessive saturated fats found in fried foods can contribute to inflammation, poor heart health, and sluggish digestion.
Sugary drinks and alcohol should also be minimized, as they provide empty calories with little to no nutritional benefit. Beverages like fizzy drinks, energy drinks, sweetened coffee drinks, and fruit juices can cause blood sugar spikes and crashes, leading to energy dips and cravings for more sugar.
Additionally, these drinks are routinely associated with weight gain and challenges in weight management.11
Similarly, alcohol can impair metabolism, disrupt sleep, and reduce inhibitions, making it harder to make mindful food choices. It is also associated with a greater risk of obesity as well.12
Alcohol can also irritate the stomach lining, worsening nausea and digestive discomfort—side effects that some people already experience while on GLP-1 medications.
Try replacing sugary drinks with water, herbal teas, or sparkling water with lemon and limiting alcohol intake and or abstaining completely to help maximize the health benefits of these medications while supporting long-term weight loss.
Practical Tips
Meal prepping is one of the most effective ways to stay on track while using GLP-1 medications, ensuring that you have nutritious, balanced meals readily available.
It can be easy to under-eat or make impulsive food choices when hunger does strike. Preparing meals in advance offers quick access to nutritious meals, consistent protein intake, fibre consumption, and nutrient balance, all of which we’d mentioned are crucial for muscle retention, digestion, and sustained energy levels.
A practical approach to meal prepping is to set aside one or two days per week to cook in batches, preparing lean proteins (like grilled chicken, baked salmon, etc.) along with roasted vegetables and whole grains (like quinoa or brown rice).
Using portioned meal containers makes it easier to grab a balanced meal when needed.
For quick snacks, prep single-serving portions of Greek yogurt, cottage cheese, boiled eggs, or roasted chickpeas to prevent mindless snacking on processed foods.
Keeping a list of go-to easy meals, such as protein-packed salads, stir-fries, or high-protein wraps can also make meal planning simpler and less overwhelming.
Portion control is key to maximizing the benefits of GLP-1 medications without under-eating or over-restricting. Eating too quickly or consuming large portions at once may cause discomfort, bloating, or nausea.
To prevent this, try using your hand as a helpful gauge for portioning about important meal components; your portion of protein should be roughly the same size as the palm of your hand, as should fruit and veg. Your carbohydrate portion should be roughly the size of your clenched fist and your portion of fats should be roughly the size of your thumb.
Mindful eating strategies, such as chewing food thoroughly (aiming for 20-30 chews per bite), putting utensils down between bites, and eating without distractions (like TV or scrolling on your phone), can help the body register fullness cues more effectively.
Setting a timer to eat meals over 20-30 minutes can also prevent overeating and reduce discomfort.
By combining portion control with balanced meal planning, individuals on GLP-1 medications can optimize their nutrition, support long-term health, and develop sustainable eating habits.
If you're looking for some meal prep inspo, try this recipe:
Creamy Cajun Chicken Pasta | High-Protein Meal Prep
When it comes to quick & simple meal prep, this one’s a sure bet.
Take Home Message
While the imposed energy deficit many experience while using GLP-1 medications is championed, very rarely is the topic of “what you should be eating to ensure optimal health and body composition outcomes” discussed.
We often get caught in focusing too much in the present and celebrating our success in the now — which is to be expected given that many people have very turbulent and challenging experiences with weight loss in the past — and we forget there will be a time beyond these medications that we also need to account for.
Focus on establishing these healthy dietary habits now. Eat enough to avoid any energy deficiency-related health issues as well as enough protein, fibre, healthy fats, and nutritious foods to support your lean muscle mass, metabolic health, and overall health.
Minimize your exposure to more processed foods, sugary drinks, and alcohol as these may conflict with your goals and impact your body composition and overall health.
That doesn’t mean that you need to cut the foods out that you enjoy from your life entirely; just make sure that you’re finding the right balance, especially when you are eating a lot less when using GLP-1 treatments.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
