What to Eat on GLP-1 Medications, According to Experts

No one gives you a playbook when you’re on a GLP-1, and the food equation can be hard to crack. These medications change how your body processes hunger and fullness, often making it difficult to know what, when, and how much to eat. The goal isn’t just to eat less, it’s to eat smarter. That means choosing foods that help preserve muscle, maintain hydration, protect skin, and curb side effects like nausea.

Here’s what nutritionists say to reach for, and what to skip, when you’re trying to fuel your body effectively on a GLP-1.

Featured Experts

• Jennifer Hanway is a holistic nutritionist
• Sahar Berjis is a registered dietitian
• Marie Feldman and Jodi Dalyai are registered dietitians and coauthors of The GLP-1 Diet Cookbook

Lean Proteins That Go Down Easy

When your appetite is smaller, every bite has to count. Lean proteins like fish, eggs, poultry and Greek yogurt are ideal because they’re gentle on digestion and rich in amino acids that protect lean muscle.

“Many people on a GLP-1 eat a balanced diet with three meals a day. Others may need multiple small meals or added snacks to get enough calories, protein, fiber, vitamins and minerals,” say registered dietitians and authors of The GLP-1 Diet Cookbook, Marie Feldman and Jodi Dalyai. “Focus on meals with protein and fiber, like Greek yogurt with fruit and nuts or scrambled eggs with veggies and avocado.”

Soft, easy-to-tolerate options like poached salmon, scrambled eggs or shredded chicken in broth can help you reach your protein target without discomfort.

Tip: “Front-load protein early in the day, a minimum of 30g, to promote lean muscle production,” notes holistic nutritionist Jennifer Hanway.

Fermented Dairy for Gut + Protein Support

When digestion slows, reach for foods that do double duty. For example, fermented dairy gives you protein and probiotics in a single serving.

“The first step with nausea or digestive discomfort on a GLP-1 is to eat small, frequent meals focused on protein,” say Feldman and Dalyai. “Bland and easily digestible protein foods like yogurt, nuts, eggs and poultry are good options. Drink water between meals, not with them. Ginger can help settle the stomach.”

Tip: For a light, nourishing breakfast, try Greek yogurt or kefir topped with berries and chia seeds. “Kefir and probiotic yogurts support digestion and immunity while keeping meals light and nourishing,” says registered dietician Sahar Berjis, founder of InnerHealth and Wellness.

Cooked Veggies Over Raw Greens

Raw salads can feel too heavy when your stomach empties slowly. Instead, Hanway recommends warming things up. “Eat cooked vegetables instead of raw to reduce fiber load while maintaining nutrients,” she says. Think sautéed spinach, roasted zucchini or a blended vegetable soup for an easier way to get antioxidants and fiber without bloating.

Tip: “Colorful vegetables and low-glycemic fruits provide antioxidants and fiber to maintain blood sugar balance,” shares Hanway.

Smart Fats That Do More Than Satisfy

Healthy fats help you feel full longer and improve nutrient absorption—key when your portion sizes shrink. “Fats like avocado, olive oil, nuts and seeds support satiety and absorption of fat-soluble vitamins,” explains Hanway. Use avocado on rice cakes, drizzle olive oil over cooked vegetables or snack on a few almonds between meals.

Tip: “When appetite is low, every bite should have a purpose,” says Berjis, who encourages focusing on nutrient-dense foods that deliver both energy and nourishment in smaller portions.

Broths and Soups for Hydration + Comfort

GLP-1 medications can dull your thirst cues, which makes staying hydrated even more important. Broths and soups hydrate while delivering easy-to-digest protein. “Some days you might only feel up for a small portion of grilled chicken or salmon, while other days a warm mug of bone broth with soft veggies and shredded turkey hits the spot,” says Berjis.

Tip: Add collagen or protein powder to soups for a simple nutritional boost. “Choose soft proteins like eggs or bone broth with collagen peptides,” Berjis adds.

Small Seeds, Big Fiber

When you can’t eat much, look for concentrated sources of fiber. “Focus on low-volume, high-yield sources like chia, flax, avocado, leafy greens and small portions of cooked lentils or oats,” says Hanway.

Tip: Sprinkle chia, flax or pumpkin seeds into smoothies, yogurt or soups—they help digestion, keep you fuller longer and add key minerals, Berjis recommends.

Gentle Morning Starts

How you start your day matters. A gentle, easy-to-digest breakfast can prevent early fullness and set you up for steady energy. “Start your morning gently with tea or coffee blended with unflavored collagen powder for an easy protein boost that doesn’t trigger early fullness,” suggests Berjis.

She also recommends small, nutrient-dense meals, such as eggs with berries or avocado toast on a rice cake with smoked salmon.

Tip: Don’t skip breakfast, even if you’re not hungry yet. “Have smaller portions, but packed with nutrition, think of your meals as mini but mighty,” says Berjis.

Ginger, Peppermint + Apple Cider Vinegar for Nausea

When your stomach feels unsettled, small, natural interventions can make eating easier.

“A teaspoon of apple cider vinegar in warm water before meals can help ease nausea and stimulate digestion,” says Berjis.

Hanway recommends incorporating gentle digestive aids such as ginger, peppermint tea, and lemon water, which she calls “natural anti-nausea aids.”

Tip: “Sip herbal teas made with ginger, aloe or slippery elm to soothe the gut lining and calm the stomach,” says Berjis.

Protein-Fortified Drinks + Blends

When solid food feels too heavy, liquid nutrition can help you stay consistent. “Include liquid or blended meals like smoothies or soups for easier tolerance,” says Hanway. These small adjustments make it easier to meet your protein goals throughout the day.

“Since GLP-1s can cause side effects such as nausea, diarrhea and constipation, it is best to limit excess fat and sugar in foods and beverages, as they can intensify these symptoms,” say Feldman and Dalyai. “High-fat choices such as fried foods, and dishes prepared with a lot of cream, butter and oil, as well as sugary desserts and sodas are not preferred choices for optimal digestion or promoting weight loss.”

Tip: “Stir collagen or protein powder into coffee, tea or soups for a subtle protein boost,” says Berjis.

Foods to Skip

Some foods can make side effects worse or interfere with results. “Ultra-processed, high-fat or fried foods delay gastric emptying and intensify nausea,” warns Hanway.

“Avoid greasy, fried or carbonated foods; they can increase nausea and discomfort,” adds Berjis. Refined sugars and alcohol can also disrupt appetite regulation and deplete nutrients that keep skin, hair and energy levels healthy.

Tip: “Stick with light, lean and clean foods that nourish your gut and help your GLP-1 medication work more efficiently,” says Berjis.