Nutrition guide · Weight loss

Eating well on GLP-1.

Your appetite is changing, so what you eat matters more. These simple habits help you feel better, keep your strength, and get the most from your treatment.

For patients on GLP-1 and microdosing plans.

8 min read · Updated October 2026

By Justin Blankenship, Founder · Last updated October 30, 2026

Four habits that make the biggest difference

01

Protein first

Eat the protein on your plate before anything else, so you get it in before you feel full. It helps protect your muscle.

02

Sip all day

Eating less means less water from food. Keep a bottle nearby and drink on purpose, a little at a time.

03

Smaller, slower meals

Use a smaller plate, take your time, and put your fork down between bites. Your body needs a moment to notice it's full.

04

Stop at satisfied

You don't have to clean your plate. Stopping when you feel satisfied, not stuffed, can help keep nausea away.

Plate guidePlate guide: half vegetables and fruit, a quarter protein, a quarter whole grainsVegetables& fruit ½Protein ¼Wholegrains ¼

A simple guide

Build your plate

Smaller portions, same balance. You don't need to measure. Use this as a picture to aim for.

  • Protein, about a quarter. Eat it first. Chicken, fish, eggs, Greek yogurt, tofu, beans.
  • Vegetables and fruit, about half. Fiber helps with fullness and keeps you regular.
  • Whole grains or starchy foods, the rest. Brown rice, oats, potatoes, whole-grain bread.
  • A little healthy fat. Olive oil, avocado, or a few nuts.

Easy ways to get your protein in

Your coach can help you set a daily protein goal that fits your body and your plan. These are good places to start.

Approximate amounts. Check labels for exact numbers.

Plain Greek yogurt

1 cup

~20 g

Chicken breast

3 oz cooked

~25 g

Salmon

3 oz cooked

~20 g

Eggs

2 large

~12 g

Cottage cheese

½ cup

~12 g

Lentils

1 cup cooked

~18 g

Canned tuna

3 oz, drained

~17 g

Protein shakes

Varies by brand

Handy on low-appetite days. Ask your coach which kind fits your plan.

Feeling off?

Food tips for common side effects

Stomach side effects are most common in the first weeks and after a dose change. Pick what you're dealing with.

Nausea

The most common side effect early on. It usually eases as your body adjusts.

  • Eat smaller meals more often instead of three big ones
  • Choose bland foods like toast, crackers, rice, or bananas
  • Skip greasy, fried, and very sweet foods for now
  • Sip cold or clear drinks slowly between meals
  • Stay upright for a while after eating

Still not settling after a few days? Here's when to message your care team. Severe or lasting stomach pain needs care right away.

Foods that may be harder for a while

You don't have to give these up forever. Many people find they sit better in small amounts.

Fried and greasy foodsVery sugary foods and drinksLarge portionsFizzy drinksSpicy foods, if you get heartburnAlcohol

Alcohol can make nausea and dehydration worse. Ask your provider what's right for you.

Staying hydrated

  • Keep water within reach and sip through the day
  • Drink between meals rather than a lot with meals
  • Water-rich foods count too: soup, fruit, cucumbers
  • Drink more on hot days, when you exercise, or if you've been sick

Signs you need more: dark urine, dry mouth, headache, or feeling dizzy when you stand up.

What a day could look like

An example to spark ideas, not a meal plan. Your needs depend on your body, activity, and health.

Breakfast

Greek yogurt with berries and a few nuts

Lunch

Grilled chicken salad with beans and olive oil

Snack

Cottage cheese with fruit, or a cheese stick and an apple

Dinner

Salmon, roasted vegetables, and a small scoop of rice

Your coach helps you put this into practice.

Every two weeks, your coach checks in on how you're eating and feeling, helps with side effects, and works with you on goals you set for yourself, including holidays, eating out, and busy weeks.

How coaching works

Coaching is included with GLP-1 and microdosing plans. It isn't registered dietitian care, a prescribed diet, or mental-health therapy.

More guides for your first month

Checklist

Your first injection, step by step

Package check, storage, injection areas, and when to reach out.

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Video guide

How to give your injection

Watch it once, then follow along step by step.

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Getting started

Your first 30 days: what to expect

Every step, from your health questions to your first check-in.

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