Hi, I’m Courtney D’Angelo, a registered dietitian, and this is a question I get all the time from my clients: “What should I be eating now that I’m on a GLP-1?”
If that’s you, you’re not alone. Many women I work with start a compounded GLP-1 program and then suddenly lose their appetite, feel weird around food, or aren’t sure how to eat in a way that supports their goals.
Let’s break this down together.
No rules, no restrictions.
Just a smart, realistic way to nourish your body while letting the medication do its job.
There’s No Such Thing as a “GLP-1 Diet”
First, let’s clear this up: you don’t need to follow a special meal plan because you’re taking a GLP-1.
These medications don’t come with a built-in diet. But that doesn’t mean food doesn’t matter—in fact, what you eat can make a huge difference in how you feel and how your body responds.
We’re not aiming for perfection. We’re aiming for progress.
What To Eat While Taking a GLP-1
My #1 Focus: Protein (Especially Now)
If you only remember one thing from this article, let it be this: protein matters more now than ever.
Compounded GLP-1s reduce your appetite, and when you’re eating less overall, you need to make sure what you do eat supports your metabolism, energy, and strength. That’s where protein comes in.
Here’s a simple goal: Aim for 25–30g of protein at each meal.
Need ideas?
- Breakfast: eggs with Greek yogurt and berries
- Lunch: grilled chicken over greens with quinoa and a vinaigrette
- Dinner: turkey burger with roasted sweet potatoes and broccoli
- Snack: protein shake, cottage cheese with fruit, or tuna and crackers
Even small protein boosts throughout the day can add up!
Eat on a Rhythm—Not Just When You're Hungry
This one trips people up: GLP-1s blunt your appetite, so you might go hours without feeling hungry. But just because you can skip meals doesn’t mean you should.
Your body still needs nutrients, especially protein and fiber, to function well and preserve lean muscle.
Try setting some gentle eating anchors during the day:
- A balanced breakfast or protein shake in the morning
- A nourishing lunch with protein and veggies
- A light dinner with fiber and healthy fats
Think of it as fueling your body, not just responding to hunger.
Struggling With Nausea or Low Appetite?
You’re not alone there. Some of my clients tell me they want to eat well, but the nausea (especially early on) makes it tough.
Here are some gentle food ideas that won’t feel overwhelming:
- Smoothies with protein powder, banana, and almond milk
- Clear protein drinks (like the ones from Clean Simple Eats)
- Bone broth with soft veggies and shredded chicken
- Mashed sweet potato with cottage cheese
The goal isn’t to eat a full plate every time. Small, nutrient-dense bites count too.
Let’s Talk About the Mental Side
I’ve had women tell me they feel better—fewer cravings, more balanced energy—but they’re frustrated because the scale isn’t moving.
Here’s what I tell them:
If your habits are improving, that’s progress. If you’re building strength, that’s progress. If you’re more consistent with meals and movement, that’s huge progress.
Sometimes, fat loss and muscle gain cancel each other out on the scale—but your body composition is changing, and that matters more.
What to Keep In Mind (and What to Let Go Of)
Keep:
- Protein with every meal
- Fiber from fruits, veggies, and whole grains
- Hydration (yes, water still matters!)
Let go of:
- Guilt for not eating “enough”
- Fear of eating “too much”
- Trying to follow a rigid plan
Your body is adjusting. Give yourself space to figure it out.
Take This Home
There’s no one-size-fits-all plan when it comes to GLP-1s and eating. But I hope this helped you feel a little more grounded.
Nourish your body with simple, high-protein meals. Be kind to yourself when things feel confusing. And remember—you don’t have to do this alone.
If you want help with high-protein, macro-friendly recipes, and strength training to build your muscle, check out the Simply Strong App. It’s what I personally use and recommend to all my clients.
