How to Eat Well on a GLP

GLP medications have changed the conversation around weight loss and metabolic health. Medications such as Ozempic, Wegovy, Mounjaro and Zepbound help regulate appetite, improve blood sugar control and help people feel full sooner and for longer.

For many people, these medications can be incredibly effective. But eating significantly less also creates a new nutritional challenge: How do you make sure your body is still getting what it needs?

When your appetite is low, every bite matters. The goal is not simply to eat less. It is to make the food you do eat as nourishing as possible.

Prioritize Protein

Weight loss does not come exclusively from body fat. Some loss of muscle is common with almost any significant weight loss, including weight lost while taking a GLP medication.

Preserving muscle is especially important as we get older. Muscle supports our strength, mobility, metabolism, bone health and ability to remain active and independent.

One of the best ways to help protect muscle is to include a meaningful source of protein each time you eat.

Plant-based protein sources include tofu, tempeh, edamame, lentils, beans, quinoa, nuts, seeds and high-quality protein powders. Eggs, yogurt, cottage cheese, chicken, fish and lean meats are also excellent options for those who include animal protein in their diet.

When your appetite is low, focus on some protein to start. A smoothie made with protein powder, nut butter and seeds can also be an easy option when a full meal feels like too much.

Individual protein needs vary, particularly during weight loss. A registered dietitian, nutritionist or medical provider can help you determine the right amount for your body and activity level.

Pair Protein with Strength Training

Nutrition and strength training work together to help preserve muscle. Aim to include resistance exercise two or three times each week, using weights, resistance bands or your own body weight.

You do not need to become a bodybuilder. Squats, lunges, rows, presses and other simple strength exercises can make a meaningful difference. Walking is wonderful for cardiovascular health, mood and daily movement, but it does not provide the same muscle-building stimulus as resistance training.

The combination of adequate protein and consistent strength training is one of the most important ways to support your body while losing weight.

Support Digestion with Fiber and Plenty of Water

Constipation is one of the most common side effects of GLP medications. Because these medications slow digestion, it is especially important to drink plenty of water and include fiber-rich foods throughout the day.

Fiber helps keep digestion regular, supports a healthy gut microbiome and helps you feel satisfied between meals. It also supports healthy blood sugar and cholesterol levels.

Increase fiber gradually, since adding too much too quickly can cause bloating, gas or discomfort. Cooked vegetables may feel better than large raw salads, while soups, oatmeal, chia pudding, lentils, berries, kiwi and ground flaxseed can be gentle ways to add more fiber.

Water is just as important. Fiber absorbs water, which helps soften stool and move it through the digestive system. Without enough fluid, increasing fiber can actually make constipation worse.

Sip water regularly throughout the day rather than trying to drink a large amount all at once. Soups, smoothies, fruits and vegetables can also contribute to your overall fluid intake.

At Tuesday Foods, we believe fiber is essential for gut health. Our meal programs provide approximately 30 grams of fiber each day through a wide variety of vegetables, fruits, beans, lentils, whole grains, nuts and seeds. This variety is important because different plant foods provide different types of fiber and help nourish the diverse community of beneficial bacteria living in the gut.

Choose Nutrient-Dense Foods

When you are eating smaller portions, there is less room for foods that provide very little nutrition.

Build meals around whole and minimally processed foods whenever possible. Colorful vegetables, fruits, beans, whole grains, nuts, seeds, healthy fats and quality protein provide the vitamins, minerals and antioxidants your body needs.

You do not have to eat perfectly. Simply think about how much nourishment you can fit into each meal.

Soups and smoothies can be especially helpful when your appetite is low or a full meal feels overwhelming. They are easy to enjoy in smaller portions and can pack a wide variety of nourishing ingredients into one bowl or glass. A blended vegetable or lentil soup can provide fiber, protein and hydration, while a smoothie made with berries, greens, protein and seeds can deliver protein, healthy fats, fiber and important vitamins and minerals.

A colorful grain bowl with vegetables, edamame, avocado and tahini is another nutrient-dense option when you are ready for something more substantial.

Check out our Blueberry Protein Smoothie recipe below!

Watch for Signs That You Are Not Eating Enough

A reduced appetite is an expected part of taking a GLP, but losing all interest in food is not the goal. Consistently eating too little can contribute to fatigue, weakness, hair loss, muscle loss and nutritional deficiencies.

Possible warning signs include:

• Feeling weak or lightheaded
• Struggling to complete your normal workouts
• Persistent fatigue
• Increased hair shedding
• Frequent nausea or skipped meals
• Difficulty getting enough protein or fluids
• Rapid weight loss that concerns you

Let your medical provider know if side effects are preventing you from eating or drinking adequately. Your dose or treatment plan may need to be adjusted.

What About Vitamins and Supplements?

A multivitamin or other supplement may sometimes be helpful, but supplements cannot replace food. Nutrient needs vary depending on your diet, health history, medications and the amount you are able to eat.

Rather than guessing, talk with your medical provider about whether you should be screened for potential deficiencies. This may be particularly important if you have been eating very little, losing weight rapidly or experiencing ongoing digestive symptoms.

A Simple Formula for Meals

When putting together a meal, keep it simple:

1. Start with protein.
2. Add colorful vegetables and fruit.
3. Include a fiber-rich carbohydrate.
4. Finish with a little healthy fat.
5. Drink water throughout the day.

This might look like a grain bowl with quinoa, veggies, edamame and tahini dressing; A delicious soup with avocado toast and egg; or a high protein smoothie made with berries, spinach, chia seeds and nut butter.

The portions do not have to be large. They simply need to be intentional.

Nourishment Still Matters

GLP medications make it easier to eat less calories, but they cannot replace the vital benefits of good nutrition, movement, sleep and healthy daily habits.

Think of the medication as one possible tool. Food is what provides the protein needed to maintain muscle, the fiber that supports digestion and gut health, and the vitamins and minerals that keep your body functioning well.

At Tuesday Foods, we have always believed that food should be both deeply nourishing and genuinely delicious. Whether or not you take a GLP medication, the foundation remains the same: prioritize plants, eat a wide variety of whole foods, move your body and give it the nourishment it needs to feel strong.

Important note: This article is intended for general education and is not a substitute for individualized medical or nutritional care. 

Bonus Recipe:

Blueberry Protein Smoothie

Ingredients

• 1 cup unsweetened almond milk or oat milk
• 1 scoop vanilla or unflavored protein powder 
• 1/2 cup frozen blueberries
• 1 handful fresh spinach
• 1 tablespoon chia seeds
• 1 tablespoon almond butter, or peanut butter
• 1/2 cup plain Greek yogurt (optional)
• a few cubes of ice

Instructions

1. Add all ingredients to a high-speed blender.
2. Blend until smooth and creamy, adding a little more almond milk if needed to reach your preferred consistency.

Nutrition

Approximately 391 calories, 37 grams protein, 29 grams carbohydrates, 15 grams fat and 7 grams fiber.

Nutrition will vary depending on the protein powder, almond milk and Greek yogurt used.