Eating well on GLP-1 medications
GLP-1s can reduce appetite and overall calorie intake, which may lead to nutrient deficiencies over time. Every bite counts when you're eating less. Our weight loss nutrition guide shows you how to focus on eating smaller, more frequent meals that are rich in vitamins, minerals, and protein.
Why nutrition matters now
Because GLP-1 medication can decrease your appetite, it's important to make sure your smaller meals are packed with essential nutrition. A healthy GLP-1 diet contains recommended amounts of iron, calcium, magnesium, zinc, and vitamins A, D, E, K, B1, B12, and C. If you're not getting these critical nutrients, you risk having side effects like excessive fatigue, muscle weakness, hair loss, and flaky or itchy skin.
What should your plate look like to support healthy weight loss?
When you're losing weight with GLP-1 medication, experts recommend eating 4-5 smaller meals per day versus 3 big meals. This can help minimize GI side effects and maximize nutrition. Here's the breakdown of how a healthy plate should look:
1/4 of your plate
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Palm-sized portion of healthy protein
Half your plate
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Leafy greens and crunchy vegetables
No more than 1/4 of your plate
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Whole grains and/or legumes
Incorporate healthy fats as accents to your meal or as part of your protein. Think olive oil, avocado, nuts & seeds, and their respective oils and butters.
Maintaining your protein intake
Experts recommend that most people trying to lose weight should eat at least 1.2 grams of protein per kilogram of body weight per day. That's the equivalent of about 109 gram of protein/day for a 200lb person. How can you meet your protein targets?
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Start your meals with protein (about 20-30g per meal) to hit your targets before you're full
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Focus on high-quality sources of protein like eggs, fish, poultry, and legumes
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Distribute your protein intake throughout the day
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Use protein shakes, powders, or bars to supplement as needed
Here are some examples of protein-rich meals and snacks:
Breakfast
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Smoothie with spinach, berries, protein powder, and almond milk
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Veggie omelet, wheat toast, and berries
Lunch
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Grain bowl with quinoa, beans, grilled veggies, tahini dressing
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Chicken or turkey wrap with tomatoes, microgreens, and avocado
Dinner
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Baked fish, roasted sweet potatoes, and steamed broccoli
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Taco bowl with rice, chicken or ground beef, topped with veggies of your choice (you can use Greek yogurt for sour cream)
Snack
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Greek yogurt with chia and berries or a boiled egg with veggie sticks
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Hard-boiled eggs and cherry tomatoes
Foods to eat more
Fruits
Colorful produce is packed with vitamins and minerals your body needs. The more colors on your plate, the more phytonutrients.
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Berries, apples, bananas, citrus, avocado
Vegetables
Veggies provide maximum nutritional value with minimal caloric impact
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Leafy greens like Swiss chard and bok choy and kale, tomatoes, carrots, broccoli, French beans, brussels sprouts, spinach
Whole grains
Fiber-rich whole grains help you feel full and satisfied
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Oats, quinoa, brown rice, whole-wheat bread/pasta
Lean proteins
These foods provide protein and healthy fats, which can help prevent sharp rises in blood sugar
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Grass-fed meat, eggs, fish, poultry
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Vegetarian protein such as beans & rice, tempeh, edamame
Legumes
Legumes are an ideal protein source that are also rich in fiber. Dietary fiber helps maintain bowel health, lowers cholesterol, controls blood sugar, aids in weight loss, and reduces risk of cardiovascular disease and cancer.
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Lentils, kidney beans, navy beans, black beans
Dairy
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Yogurt, cottage cheese, milk
Nuts & seeds
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Almonds, chia, hemp, sesame
Foods to eat less (or avoid)
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Refined grains (white rice, white bread, processed cereals)
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Added sugars and sugary drinks (soda, sweet teas, energy drinks)
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Red and processed meats (sausages, bacon, deli meats)
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Fried foods and fast foods
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Packaged snacks and sweets
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Alcohol (can increase GI side effects and reduce weight loss)
Long-term eating habits that can help keep the weight off
Nutrition research has shown us that it’s the overall pattern of our diet that matters when it comes to our health, not the occasional holiday splurge or celebratory treat. Our bodies are programmed to crave salty, sugary, and high-fat foods. But what we choose to eat on a day-to-day basis is the number one determinant of our health and longevity. And creating healthy habits when taking GLP-1s can help prevent you from gaining the weight back if you stop taking the medication. The following habits can help set you up for success:
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Know your food. Sit down once a week to plan out your meals. When you cook your own food, you know what's in it.
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Create a healthy food environment. Make healthy snacks like fresh fruit accessible, and unhealthy snacks inaccessible. Put a fruit bowl on the kitchen counter and junk food in a high cabinet.
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Cut out ultra-processed foods. Choose food over "food-like" substances in the junk food aisle.
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Self-monitor your diet. Stay accountable by tracking what you're eating through an app or food diary.
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Don't skip meals, eat erratically, or restrict yourself.
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Don't eat past the point of fullness (this can also cause GI side effects when taking GLP-1 medication).
Nutritional supplements when taking GLP-1s for weight loss
If you don't think you're getting enough nutrients through your natural diet, you can talk to your weight loss care team about whether you should consider taking supplements to provide any at-risk nutrients like iron, calcium, vitamin D, and B12.
The relationship between sleep and appetite
When you don't get enough sleep, you burn less energy and feel hungrier. Experts recommend aiming for 7-9 hours of sleep per night to encourage weight loss through metabolic recovery and hunger regulation.
Disclaimer: Each person's experience with GLP-1 medications is different. Your nutritional needs may vary based on your individual health, activity level, and how your body responds to treatment. This information is for educational purposes only and should not replace medical advice from your healthcare provider. Always consult with your Amazon One Medical clinician or healthcare team to create a nutrition plan that's right for you and to properly manage your treatment.
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Related articles
Clinical sources
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