Taking GLP-1? Here's what you should be eating and avoiding
Whether you're on Ozempic, Wegovy, Mounjaro, or Zepbound, your diet plays a crucial role in maximizing results and minimizing side effects. Here's your complete guide to eating well on GLP-1 medications.
✅ Foods to Prioritize on GLP-1
1. High-Protein Foods (26g+ per meal)
Protein is essential for preserving muscle mass during weight loss and keeping you satisfied longer.
- Lean meats: Chicken breast, turkey, lean beef
- Fish & seafood: Salmon, tuna, shrimp, cod
- Plant-based proteins: Tofu, tempeh, legumes
- Protein shakes: High-quality meal replacements like todo (26g protein + 6g fiber)
- Greek yogurt & cottage cheese: High protein, easy to digest
Why it matters: GLP-1 medications reduce appetite, which can make it challenging to eat enough protein. Protein helps maintain muscle mass and supports satiety.
2. High-Fiber Foods (25-30g daily)
Fiber supports digestive health and works synergistically with GLP-1 to control appetite.
- Vegetables: Broccoli, Brussels sprouts, spinach, kale
- Fruits: Berries, apples, pears (with skin)
- Legumes: Lentils, chickpeas, black beans
- Whole grains: Oats, quinoa, brown rice
- Prebiotic fiber supplements: Like those in todo shakes (6g per serving)
Why it matters: Fiber aids digestion, prevents constipation (a common GLP-1 side effect), and naturally boosts your body's GLP-1 production.
3. Healthy Fats (in moderation)
- Avocados
- Nuts & seeds: Almonds, walnuts, chia seeds
- Olive oil & avocado oil
- Fatty fish: Salmon, mackerel, sardines
Why it matters: Healthy fats support nutrient absorption and hormone production. Keep portions small as fat slows digestion, which can worsen nausea on GLP-1.
🚫 Foods to Avoid or Limit on GLP-1
1. High-Sugar Foods
- Candy, cookies, pastries
- Sugary cereals
- Ice cream & frozen desserts
- Soda & energy drinks
Why avoid: Added sugars provide empty calories with no nutritional benefit. They can cause blood sugar spikes and crashes.
2. Ultra-Processed Foods
- Fast food & fried foods
- Packaged snacks & chips
- Processed meats (hot dogs, deli meat with additives)
- Instant noodles & microwave meals
Why avoid: These foods are high in unhealthy fats, sodium, and additives that can worsen GLP-1 side effects like nausea and bloating.
3. High-Fat Greasy Foods
- Fried chicken, French fries
- Creamy sauces & gravies
- Pizza with extra cheese
- Fatty cuts of meat
Why avoid: High-fat foods slow gastric emptying, which GLP-1 already does. This combination can cause severe nausea and discomfort.
Sample Day of Eating on GLP-1
Breakfast (7:00 AM)
Option 1: todo Milk Chocolate Protein Shake
26g protein + 6g prebiotic fiber + complete nutrition = 4 hours of fullness
Option 2: Greek yogurt (1 cup) with berries and 2 tbsp chia seeds
20g protein + 8g fiber
Lunch (12:30 PM)
Grilled chicken breast (4 oz) over mixed greens
+ Quinoa (½ cup) + Olive oil & lemon dressing
+ Cherry tomatoes & cucumber
Protein: 35g | Fiber: 8g
Dinner (6:00 PM)
Baked salmon (4 oz)
+ Roasted broccoli & Brussels sprouts
+ Sweet potato (½ medium)
+ Side salad with balsamic vinegar
Protein: 32g | Fiber: 10g
Protein: 90-100g
Fiber: 25-30g
Calories: ~1,400-1,600
Pro Tips for Eating Well on GLP-1
1. Eat Protein First
Start every meal with protein to ensure you meet your daily needs before feeling too full.
2. Eat Slowly & Mindfully
Take 20-30 minutes per meal. GLP-1 slows digestion, so rushing can cause discomfort.
3. Choose Smaller, More Frequent Meals
Instead of 3 large meals, try 4-5 smaller meals throughout the day.
4. Use Liquid Nutrition Strategically
Protein shakes like todo help you meet protein and fiber goals when solid foods feel overwhelming.
Why todo is Perfect for GLP-1 Users
todo protein shakes were designed with GLP-1 principles in mind:
Fuel your health goals with todo's:
GLP-1 Protein & Fiber Shakes
Variety Pack
Scientific References
- Wilding JPH, et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine. View Study →
- Pasman WJ, et al. (2003). Effect of two breakfasts, different in carbohydrate composition, on hunger and satiety and mood in healthy men. International Journal of Obesity. View Study →
- Cummings DE, Overduin J. (2007). Gastrointestinal regulation of food intake. Journal of Clinical Investigation. View Study →
- Wanders AJ, et al. (2011). Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obesity Reviews. View Study →
- Holst JJ. (2007). The physiology of glucagon-like peptide 1. Physiological Reviews. View Study →
- Paddon-Jones D, et al. (2008). Protein, weight management, and satiety. American Journal of Clinical Nutrition. View Study →
- Slavin J, Green H. (2007). Dietary fibre and satiety. Nutrition Bulletin. View Study →
- Marso SP, et al. (2016). Semaglutide and Cardiovascular Outcomes in Patients with Type 2 Diabetes. New England Journal of Medicine. View Study →
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making changes to your diet, especially when taking GLP-1 medications.