What to Eat on GLP-1 Medications: A High-Protein Guide That Actually Feels Doable
GLP-1 medications are helping many people to improve their health, but they come with some real changes in appetite and fullness. You don't need to be perfect while taking these medications, but they are more effective if you can eat sufficient protein to retain healthy muscle and support consistent energy throughout your day. We've put together some information based on current nutritional science to help you create your own nutritional plan eating GLP-1 foods and taking GLP-1 medication.
Eating on GLP-1 Feels Different, And That's Normal
GLP-1 medications reduce hunger, help you to feel fuller faster, and slow your digestion. Many people who use them talk about how their "hunger noise" is less, and they find it easy to eat smaller meals or eat less often. This sounds great, but skipping meals isn't a good idea.
Why? Going without food can trigger our body's natural defenses against starvation by slowing our metabolism. Our bodies need regular meals, even if they're small, and sufficient protein. It can be tempting to rely on carbs when eating small meals, but that won't support healthy weight loss. Even if you feel less hungry, taking time to drink enough water and eat enough protein is an important key to success.
Protein Is the Priority: Here Is How Much You Actually Need
Without sufficient protein, the rapid weight loss seen with GLP-1 medications can come from lean, healthy muscle. How much protein to eat on GLP 1 medications? Nutritionists recommend 1.2 to 1.6 grams of protein per each kilogram of body weight. This amounts to about 80 to 110 grams of protein a day for most people. Older adults who are at risk of sarcopenia (muscle wasting) and athletes in training can need even more protein, up to 110 and even 200 grams a day.
How can you get so much protein? A 4-ounce chicken breast has 25 to 32 grams of protein. Splitting protein intake between three small meals with 20 to 30 grams of protein each, and one or two snacks, can help you to achieve your daily protein intake for GLP-1 diet success.
GLP-1 Friendly Foods That Are Easy to Eat and Easy to Digest
High protein foods that can work well while taking GLP-1 medications include lean meat, such as beef, chicken, turkey, fish, and even occasionally, pork.
Dairy and dairy alternatives are other good GLP-1 foods that can also boost protein intake without adding too many calories from fat or empty carbohydrates. Greek yogurt and cottage cheese both contain healthy protein.
Fiber is also an important component of a GLP-1 friendly diet. Foods that contain fiber and support healthy digestion are a must. Healthy, smart carbs that taste great and offer fiber include sweet potatoes, avocados, nuts and seeds, and whole grains. If you include healthy fats in your diet, like those found in avocados, nuts, and whole-fat dairy products, you'll feel fuller and also have more energy throughout the day.
We can't always find the perfect foods when we're on the go, so softer foods like Greek yogurt with fruit and nuts or seeds, or protein drinks, can help you to keep your protein intake high. Sometimes just a bite to eat here and there, like a handful of nuts, can tide you over until you have time for a full meal.
Snack Smarter: GLP-1 Snacks That Support Progress, Not Stall It
Snacking: good, bad or important for your GLP-1 success? Eating small, frequent meals is a great way to reduce nausea and boost your protein intake.
Dietitians advise low-sugar, high-protein, easy-to-digest snacks, like plain Greek yogurt and a few mixed berries or a handful of nuts. You could also try chia seed pudding made with regular or plant-based milk. Proti Foods offers many snacks and other foods supporting a high protein diet.
Putting It All Together: A Simple Day of Eating on GLP-1
Depending on your individual weight loss goals and wellness plans, your total daily calorie count and amounts of macro nutrients will vary, but a sample diet plan for a 200-pound person with a goal weight of 150 encompasses 1500 to 1800 daily calories and 120 to 130 grams of protein. Depending on your individual goals and health, you could need up to 150 grams of protein a day or more.
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Breakfast: 1 cup plain Greek yogurt and 1 cup mixed berries, plus 1 tablespoon chia seeds (350 calories, 28 grams protein) or a Proti Fit breakfast.
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Snack: Two hard-boiled eggs or a Proti Fit bar (150 calories/15 grams protein)
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Lunch: 5-ounces grilled chicken breast or turkey, large green salad, 1/2 cup cooked quinoa with oil and vinegar dressing (450 calories, 35 grams protein)
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Snack: 1/2 cup cottage cheese with cucumber rounds (180 calories, 18 grams protein) or a Proti Fit pudding or drink.
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Dinner: 4 ounces baked salmon, medium sweet potato, 2 cups steamed broccoli or mixed green vegetables (400 calories, 30 grams protein)
These are ranges for calorie counts and amounts of protein. Proti Fit snacks, sweet or savory, can help you to get enough protein while you're on the go . Sometimes, you might just want a protein shake. Even if you're at a convenience store, you'll notice that most of them carry healthy protein options like hard-boiled eggs and other lean proteins.
Making GLP-1 Eating Easier With Ready-to-Go Protein Options
Model meal plans can help, but most of us don't have time to perfectly meal-prep every meal. Between busy schedules and lower appetites, it can be tempting to skip healthy meals and snacks while on a GLP-1 diet.
Let's say you don't like hard-boiled eggs or high-protein cottage cheese. Fortunately, GLP-1 snacks are available to support your high protein diet without adding empty, unnecessary carbs and calories.
Proti Foods offer a wide range of GLP-1 foods, from snacks to breakfast foods, as well as soups and entrees. Don't care for broccoli and dislike cottage cheese? You have many different tastes and textures in the convenient, medically-aligned, protein-dense foods created by Proti Foods. Your wellness journey is one day at a time, and each day, Proti Foods has you covered for on-the-go and at-home meals and snacks.