What to Eat on GLP-1s: Meal Ideas, Protein Tips & Foods to Avoid

🎯 The #1 Rule: Protein First

When you can only eat a little, make every bite count. Protein keeps you from losing muscle, prevents hair loss, and keeps you feeling full. Aim for 100+ grams per day.

When you lose weight on GLP-1s, you lose:

• Fat (good!)
• Muscle (bad!)

Without enough protein, you lose more muscle than you should. This leads to:

• Lower metabolism (muscle burns calories)
• Hair loss (very common complaint)
• Weakness and fatigue
• “Skinny fat” results (smaller but still soft)

⚠️ Hair Loss is Usually a Protein Problem

Most people who lose hair on GLP-1s aren't eating enough protein. Your body prioritizes vital organs over hair. Hit your protein goals and this usually resolves.

Vegetables (low calorie, high volume):

• Leafy greens, broccoli, cauliflower, zucchini, asparagus, green beans

Complex carbs (in moderation):

• Sweet potatoes, quinoa, brown rice, oatmeal

Healthy fats (small amounts):

• Avocado, olive oil, nuts (easy to overeat, be careful)

Fruits:

• Berries are great (low sugar, high fiber). Limit high-sugar fruits.

Foods That Make Side Effects Worse:

• Greasy/fried foods — #1 cause of nausea on GLP-1s
• Large portions — Your stomach empties slower now
• High-fat meals — Fat takes longest to digest
• Sugary drinks — Empty calories you don't need
• Alcohol — Hits harder, adds empty calories, worsens nausea
• Carbonated drinks — Can cause bloating and discomfort
• Spicy food — Can worsen reflux (varies by person)

🍔 The "Greasy Food" Test

Many people find out the hard way that greasy foods don't agree with GLP-1s. If you eat something heavy/fatty and feel awful for hours after, now you know. Most people learn to avoid these naturally.

Goal: 110g protein

Questions? contact@glp1afterdenial.com