(Backed by Science, Designed for Real Life)
GLP-1 medications like Semaglutide and Tirzepatide help suppress appetite, regulate blood sugar, and reduce food noise — but they don’t automatically teach you how to eat.
That’s where this guide comes in.
If you’re using GLP-1s, your goal isn’t just weight loss — it’s nourishing your body in a way that supports healing, energy, hormone balance, and long-term results.
Here’s the science-backed framework I teach all my clients. It’s simple, flexible, and built for real-life success.
🥩 1. Protein First, Always
GLP-1 meds often reduce hunger — which means you may eat less overall. But what you do eat needs to count.
Protein is critical for:
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Preserving muscle mass
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Stabilizing blood sugar
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Supporting your metabolism
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Keeping you full longer
🎯 Aim for:
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30g protein per meal
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Examples: eggs, chicken, fish, protein powder, tofu, cottage cheese, Greek yogurt, beans + rice
👉 Tip: If you're not hungry enough for full meals, try protein shakes or blended smoothies with added collagen or plant-based protein.
🥑 2. Balance Blood Sugar
When your blood sugar spikes and crashes, it can override GLP-1’s appetite-suppressing effect — leading to cravings, dizziness, and fatigue.
To prevent that, build meals that combine:
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Protein
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Healthy fats (avocado, olive oil, nuts, seeds)
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Slow carbs (quinoa, sweet potatoes, berries)
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Fiber (leafy greens, chia, cruciferous veggies)
🍽️ Example meal:
Grilled salmon, roasted sweet potato, sautéed spinach with olive oil, topped with hemp seeds.
🌿 3. Fiber Is Your Friend
Fiber helps regulate digestion, supports gut health, and works synergistically with GLP-1 to promote satiety.
But GLP-1s slow down digestion — so too much fiber too fast can cause bloating.
🧠 What to do:
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Add fiber gradually (start with cooked veggies, then raw)
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Aim for 25–35g of fiber/day
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Try chia pudding, sautéed greens, berries, or flax in smoothies
💧 4. Hydrate Like It’s Your Job
GLP-1 meds can slow digestion and dull thirst cues. Dehydration = constipation, fatigue, and nausea.
🚰 Hydration tips:
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Aim for 80–100 oz of water/day
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Add electrolytes (magnesium, sodium, potassium) — especially if you're low on salt
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Start your day with a full glass of water before coffee or food
🧠 5. Practice Intuitive Fullness
One of the biggest opportunities with GLP-1s? Relearning how to eat based on true hunger and fullness — not emotional urges or old habits.
Instead of obsessing over calories:
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Eat slowly and mindfully
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Pause mid-meal to check in with your body
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Stop when you feel satisfied, not stuffed
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Keep a journal to notice patterns and emotional triggers
💡 Ask yourself: Am I physically hungry, emotionally triggered, or just bored?
✅ The Simple GLP-1 Meal Framework
Here’s a quick template to follow at each meal:
🧠 Step 1: Start with 25–30g protein
💚 Step 2: Add a healthy fat + fiber-rich veggie
🥔 Step 3: Add a slow-digesting carb (if needed)
💧 Step 4: Drink water before and after
📝 Step 5: Eat mindfully — check in with your body
Final Thoughts
Eating on GLP-1 isn’t about restriction — it’s about eating smart.
When you combine protein, fiber, blood sugar balance, and intuitive awareness, you’re not just supporting weight loss… you’re building a healthy foundation for the rest of your life.