GLP-1 receptor agonists (like Ozempic, Wegovy and Mounjaro) have become powerful tools for managing weight and blood glucose levels. But they also change how your body feels hunger, fullness, and satisfaction — which means your eating habits may need to shift too.
If you’re using a GLP-1 medication, it’s not just about eating less. It’s about nourishing more — in ways that support your energy, digestion, and long-term health.
Here are some of my top tips as a dietitian to help you eat in a way that supports your GLP-1 journey.
1. Prioritise Protein at Every Meal
GLP-1s can reduce your appetite significantly, which makes it easy to under-eat or skip meals altogether. But your body still needs enough protein to maintain muscle mass, support metabolism, and help you feel full for longer.
- Aim for a good source of protein with every meal and snack.
- Think: eggs, Greek yoghurt, cottage cheese, fish, tofu, lean meats, legumes, or protein powder if needed.
Even small portions matter. Focus on quality over quantity.
2. Include Healthy Fats for Satisfaction
Healthy fats help with fullness and absorption of vitamins — and they can make your meals feel more satisfying overall.
- Add a small portion of avocado, olive oil, nuts, seeds, or nut butters.
- Fats can slow down digestion a little, helping you stay fuller for longer without needing to eat large amounts.
Add small amounts at meals (1 portion = 1 teaspoon) to avoid discomfort, especially if you’re still adjusting to smaller meals.
3. Fibre is Your Friend
GLP-1 medications can slow down digestion — which may lead to constipation. Including enough fibre helps keep things moving and supports a healthy gut microbiome.
- Include a variety of plant foods like vegetables, fruit, legumes, oats, and whole grains.
- Think: where can I add fibre — a sprinkle of flaxseeds, include beans or lentils in dishes or add veggies to sauces.
Balance fibre with enough fluid to avoid making constipation worse. Remember to gradually increase fibre.
4. Stay Hydrated
With a reduced appetite, it’s easy to forget about hydration — but dehydration can make side effects worse and leave you feeling tired or dizzy.
- Sip water consistently throughout the day.
- Herbal teas, broths, and electrolyte drinks can also help.
- Remember to separate fluids from meals.
Set reminders if needed, and aim for small, frequent sips rather than large gulps.
5. Eat Slowly and Mindfully
GLP-1s work by slowing digestion and delaying stomach emptying. Eating too fast or too much at once can lead to nausea, bloating, or discomfort.
- Chew thoroughly, eat slowly, and listen to your body’s fullness cues.
- Start with small portions, and wait a few minutes before deciding if you need more.
Slowing down also helps you reconnect with your hunger and fullness signals — which might feel different now.
Final Thoughts
Eating with GLP-1 medications is not about perfection. It’s about building consistent habits that work with your changing body — not against it. With the right balance of nutrients, structure, and self-compassion, you can feel energised, nourished, and supported every step of the way.
Need personalised support with nutrition on GLP-1s?
Move from confused to confident with what to eat when taking a GLP-1. I work with clients to ensure they nourish their bodies in the right way that suits their lifestyle. I provide advice and support with making realistic changes to their habits and mindset — without strict rules or pressure.