GLP-1 Eating Guide
Practical advice for eating on Mounjaro, Ozempic and Wegovy. No medical jargon, just real talk from people who get it.
Protein First
Aim for 20g+ protein per meal. On a jab, your appetite shrinks but your body still needs protein to preserve muscle mass. Every meal should start with a protein source.
Fat is the #1 Nausea Trigger
High-fat foods are the most common cause of nausea on GLP-1s. Keep meals under 15g fat where possible. Fried food, creamy sauces, pastries, and melted cheese are the worst offenders.
Eat Slowly — Seriously
Your stomach empties slower on a jab. Fullness signals are delayed — by the time you feel full, you've often already overdone it. Put your fork down between bites.
Portion Size Matters
300-500 kcal per meal is the sweet spot for most people on GLP-1s. That sounds small, but your appetite will match it. Don't force yourself to eat more than feels comfortable.
Skip the Sides
Chips, onion rings, garlic bread — they add 300-600 kcal of pure carbs and fat with almost no protein. Swap for corn, beans, salad, or just skip them. Your stomach will thank you.
Drinks Count Too
A Caramel Frappuccino is 334 kcal. A flat white is 46-98 kcal. A Five Guys milkshake is 670 kcal. Liquid calories still count and sugary drinks can cause blood sugar spikes on GLP-1s.
Good Days and Bad Days
Some days you'll eat normally. Some days you won't want to look at food. Both are fine. On low-appetite days, prioritise protein — even just an egg bite or protein pot — over forcing a full meal.
Don't Beat Yourself Up
You went to Nando's and had chips. You had a sausage roll at Greggs. It's fine. One meal doesn't define your progress. This guide is about making better choices more often, not being perfect every time.