Best Foods to Eat on GLP‑1: Complete Meal Plan for Weight Loss & Muscle

GLP-1 medications like Mounjaro, Wegovy, and Ozempic effectively reduce appetite, making weight loss feel more manageable for many people. However, when you're eating less, what you eat becomes even more important. The right food choices support weight loss whilst preserving muscle mass, maintaining energy levels, and keeping you feeling strong throughout treatment. This isn't about restriction or following rigid rules; it's about making every bite count. Understanding what happens in your body during GLP-1 treatment helps you appreciate why nutrient-dense meals matter so much during this journey.

Why Food Choices Matter on GLP-1

GLP-1 medications naturally reduce appetite, which means you'll likely eat smaller portions and fewer meals. With reduced calorie intake, nutrient density becomes crucial. Your body needs adequate protein to preserve muscle mass during weight loss. Without enough, it may break down muscle tissue for energy rather than burning fat. The connection between protein and muscle preservation is especially important when losing weight rapidly. Fiber supports digestive health, particularly when managing GLP-1 side effects like nausea or constipation. Healthy fats, vitamins, and minerals support energy production, bone health, hormone balance, and mood regulation.

Core Nutrition Priorities on GLP-1

Protein First

If there’s one rule to follow, it’s this: prioritize protein. A general target of 20–30 grams of protein per meal helps preserve muscle on GLP-1 while supporting metabolism and satiety. When appetite is low, protein can easily fall short.

Good options include eggs, Greek yogurt, cottage cheese, grilled chicken, tofu, salmon, lentils, and lean beef. Protein supports muscle repair, especially if you’re strength training, and helps maintain a higher metabolic rate during weight loss. Think of protein as the anchor of each meal.

Fiber & Micronutrients

Vegetables and whole foods provide fiber, vitamins, and minerals that support digestion and overall health. Constipation can be a common issue on GLP-1, particularly when food intake decreases. Including leafy greens, broccoli, carrots, zucchini, berries, and beans helps maintain gut regularity.

Fiber also supports blood sugar balance and helps meals feel satisfying despite smaller portions. Aim to fill at least half your plate with colorful vegetables whenever possible.

Healthy Fats

Healthy fats improve satiety and support hormone balance. Small amounts go a long way, especially when portions are reduced. Olive oil, avocado, nuts, seeds, and fatty fish like salmon are excellent choices.

Including moderate fat with meals can prevent energy dips and make meals more enjoyable. The key is balance, not eliminating fats, but using them intentionally.

Sample Day of Eating on GLP-1

Breakfast (7-8 AM): Greek yoghurt (150g) with berries and mixed seeds, OR scrambled eggs (2) with spinach and wholemeal toast. 

Lunch (12-1 PM): Grilled chicken breast (100g) with mixed salad, cherry tomatoes, cucumber, olive oil dressing, and a small portion of quinoa. 

Afternoon Snack : Small handful of almonds (20g) OR cottage cheese (100g) with cucumber. 

Dinner (6-7 PM): Baked salmon fillet (120g) with roasted vegetables (broccoli, courgette, peppers) and a small portion of brown rice.

Evening (optional): Protein shake or warm milk if genuinely hungry.

FAQs

Can I eat carbs on GLP-1 medication?
Yes, complex carbohydrates like oats, quinoa, sweet potatoes, and beans provide important energy and fiber. Focus on smaller portions paired with protein and vegetables for balanced nutrition.

What foods should I avoid on GLP-1?
No foods are completely forbidden, but it's helpful to minimize ultra-processed foods, sugary drinks, and refined carbohydrates that provide calories without much nutrition when your appetite is limited.

Why am I tired on GLP-1 even though I’m eating less?

Fatigue can happen if calorie intake drops too low or if protein, iron, or electrolytes are insufficient. Ensuring balanced meals and proper hydration can help improve energy levels.

Conclusion

The best foods on GLP-1 are those that support steady weight loss while preserving muscle and energy. Prioritizing protein, fiber, healthy fats, and hydration helps build a sustainable foundation. Instead of extreme dieting, focus on nutrient-dense foods and consistent habits. With a balanced approach, your GLP-1 meal plan can support long-term results, not just short-term change.