Managing your daily nutrition and cravings while on GLP-1 medications like Ozempic, Wegovy, Mounjaro or Zepbound involves more than just reduced appetite. These medications work to suppress hunger and assist with weight loss, but structuring your meals to remain nutrient-rich and balanced is key to long-term success.

This guide provides actionable tips for meal planning, portion control, and managing cravings in a way that supports your weight loss goals while nourishing your body.

Daily Nutrient Targets:

What to Eat in a Day While Taking GLP-1s

Your appetite will naturally adjust with GLP-1 medications, so it's essential to prioritize nutrient-dense foods and balance your meals.

1. A Balanced Breakfast, Lunch, and Dinner for GLP-1 Users

Start your day with protein and fiber to keep you satisfied and energized while maintaining lower-calorie options for lunch and dinner.

• Breakfast: A Greek yogurt parfait with plain unsweetened yogurt, chia seeds, mixed berries, and a touch of granola offers protein, fiber, and healthy carbs to start your morning right.

• Lunch: Try a grilled chicken salad with mixed greens, avocado, and a light olive oil vinaigrette. Healthy fats and lean protein help sustain energy and keep cravings at bay.

• Dinner: Keep it simple with baked salmon, roasted Brussels sprouts, and ½ cup of quinoa. This combination balances lean protein, whole grains, and vegetables without excess calories, perfect for an evening meal.

  
  

2. Incorporating Essential Nutrients into Your Day

While GLP-1 medications may reduce your caloric intake, it’s crucial to meet your body’s nutrient requirements. Focus on these essentials:

• Protein: Include lean protein sources like chicken, fish, tofu, or legumes at every meal to support muscle repair and enhance satiety.

• Fiber: Prevent digestive issues (a potential side effect of GLP-1s) by eating fiber-rich foods such as leafy greens, whole grains, and fruits. Aim for about 25–30 grams daily.

• Healthy Fats: Add avocados, nuts, seeds, or olive oil for healthy fats that are vital for brain health and hormone balance.

  
  

3. Realistic Portion Sizes on GLP-1s

You'll likely feel full with much smaller portions, so learning to adjust can make your meals more enjoyable.

• Protein: Stick with roughly 3–4 ounces per meal (about the size of a deck of cards).

• Vegetables: Fill half your plate with non-starchy vegetables for volume and fiber that help you stay full.

• Carbohydrates: Limit carbs to ½ cup portions of whole grains or starchy vegetables like sweet potatoes or lentils.

Sample Daily Menus for GLP-1 Users

These meal examples provide balance, flavor, and adequate nutrients, ensuring you stay on track with your weight loss goals.

1. Daily Meal Plan with Calorie and Macronutrient Breakdowns

Target Calories: 1,500/day (Adjust based on activity level)

• Breakfast: 2 scrambled eggs with spinach and a slice of whole-grain toast (300 calories, 18g protein, 15g fat, 20g carbs).

• Snack: 1 apple with 1 tablespoon almond butter (180 calories, 4g protein, 14g fat, 19g carbs).

• Lunch: Grilled chicken over mixed greens with avocado and olive oil vinaigrette (400 calories, 30g protein, 25g fat, 10g carbs).

• Dinner: Baked salmon, roasted Brussels sprouts, and quinoa (500 calories, 35g protein, 25g fat, 40g carbs).

• Dessert Snack: 1 cup non-fat Greek yogurt with a handful of fresh berries (120 calories, 10g protein, 0g fat, 20g carbs).

  
  

2. Vegetarian and Vegan Options

Plant-based options are also nutritious and satisfying while reducing calories.

• Breakfast (Vegan): Smoothie with almond milk, protein powder, spinach, and frozen banana (250 calories, 20g protein, 10g fat, 30g carbs).

• Lunch (Vegetarian): Lentil soup and whole-grain crackers (350 calories, 15g protein, 8g fat, 50g carbs).

• Dinner (Vegan): Stir-fried tofu with broccoli, carrots, and brown rice (400 calories, 20g protein, 12g fat, 60g carbs).

  
  

3. Adjusting Based on Activity Level

Your energy needs change with your physical activity level. Adjust calories accordingly while staying mindful of nutrient density.

• Low Activity: 1,200–1,500 calories/day (focus on minimal carbs and high-fiber vegetables).

• Moderate Activity: 1,500–1,800 calories/day (add ½ cup complex carbs like quinoa or brown rice per meal).

• High Activity: 1,800–2,200 calories/day (incorporate healthy carbs like sweet potatoes and additional lean protein for recovery).

Balancing Nutritional Needs on GLP-1s

Even on a lower-calorie intake, it’s essential to prioritize nutrient-packed foods.

1. Getting Enough Protein and Healthy Fats

To promote muscle retention and mental clarity, incorporate these into every meal.

• Protein: Aim for 0.8–1g protein per kilogram of your body weight per day. Try chicken, fish, yogurt, or plant-based protein powders.

• Healthy Fats: Use small portions of nuts, seeds, or avocado to avoid calorie overages while supporting brain, hormone, and heart function.

2. Meeting Fiber and Micronutrient Needs

Fiber helps digestion and prevents constipation often associated with GLP-1 use.

• Eat beans, lentils, and fibrous vegetables like broccoli and asparagus.

• Focus on whole grains over refined carbs to increase fiber intake naturally.

3. Preventing Nutrient Deficiencies

• Iron: Eat plenty of iron-rich foods like spinach, fortified cereals, or lean beef to avoid fatigue.

• Vitamin D & Calcium: Balance bone health with dairy, fortified almond milk, or supplements if needed.

Managing Cravings Throughout the Day

Even with reduced appetite, cravings may still arise—here’s how to manage them effectively.

1. Understanding Emotional Hunger vs. Physical Hunger

• Physical hunger builds slowly and can be satisfied with any nutrient-dense food.

• Emotional hunger often feels sudden and requires specific “comfort foods,” like sweets or salty snacks. Managing this often involves identifying sources of stress or boredom.

  
  

2. Preventing Impulsive Eating

• Plan Meals Ahead: Prepare meals and snacks to avoid reaching for high-calorie, low-nutrient items.

• Pause and Reflect: Give yourself 10 minutes to determine whether you’re truly hungry. Often, cravings fade after this delay.

  
  

3. Healthy Alternatives to Sweets

• Replace sugary treats with nutrient-dense options like fresh fruit or a square of dark chocolate.

• Swap out soft drinks for sparkling water flavored with a splash of lime or unsweetened tea.

Mindful Eating Tips for GLP-1 Users

Finally, cultivating mindfulness during mealtimes ensures you stay tuned to your body’s needs.

1. Eat Slowly and Stay Distraction-Free

Chew each bite thoroughly and avoid eating near distractions (like televisions or phones). This allows your body to process fullness cues more effectively, ensuring you stop eating before discomfort.

2. Recognizing Fullness Signals

Your body may feel satisfied after much smaller meals. Tune into signs like reduced hunger or enjoyment of food to avoid overeating.

3. Strategies for Dining Out

Manage portion sizes by asking for half portions, splitting meals, or boxing leftovers early. Focus on eating mindfully at restaurants while enjoying the social aspects of dining.

While GLP-1 medications offer significant help in managing hunger and supporting weight loss, achieving success requires thoughtful meal planning and portion control. Focus on nutrient-dense meals, recognize cravings for what they are, and practice mindfulness to support your long-term health goals. Balance, consistency, and preparation are key to making the most of your GLP-1 journey.