Foods to Eat While Taking GLP-1 Medications to Get the Nutrients Your Body Needs

If you’re taking a GLP-1 medication like Wegovy, Mounjaro, Ozempic or Saxenda, you’ve probably noticed one thing very quickly – you’re just not as hungry as you used to be.

For many people, that’s one of the reasons these medications can be so effective for weight loss. Food noise quietens down, portions naturally become smaller and saying no to snacks doesn’t feel like the constant battle it once did.

But eating less also brings a new challenge. Which foods should you eat while taking GLP-1 medications?

When you’re only managing a few mouthfuls at a meal, every bite suddenly matters much more.

I’ve experienced this myself. While I was taking Wegovy, there were days when I genuinely wasn’t interested in food at all. Some meals felt more like something I knew I should eat rather than something I wanted to eat. It made me realise how easy it would be to miss out on important nutrients without even meaning to.

This article isn’t about counting calories or following strict diet rules. It’s about choosing foods that give your body as much nutrition as possible while taking GLP-1 medications, even when your appetite is much smaller.

Why nutrition matters even more while taking GLP-1 medications

GLP-1 medications work partly by slowing how quickly food leaves your stomach and helping you feel fuller for longer. That often means eating significantly less than before.

While that can support weight loss, it can also make it harder to get enough:

• Protein
• Fibre
• Calcium
• Iron
• Vitamin D
• Healthy fats
• Magnesium
• Zinc
• B vitamins

Over time, not getting enough of these nutrients could leave you feeling tired, increase the risk of losing muscle as well as fat, or make it harder for your body to stay healthy.

The goal isn’t simply to eat less, it’s to eat well.

Focus on protein first

One of the biggest priorities when taking a GLP-1 medication is getting enough protein.

Protein helps maintain muscle mass while you’re losing weight, supports healing, keeps you fuller for longer and plays an important role in many functions throughout the body.

If you’re only managing small meals, try to include a source of protein every time you eat.

Some excellent choices include:

• Chicken breast
• Turkey
• Eggs
• Fish
• Greek yoghurt
• Skyr yoghurt
• Cottage cheese
• Tofu
• Edamame beans
• Lentils
• White beans

Skyr yoghurt

If you’ve never tried Skyr, it’s worth adding to your shopping list.

Although technically an Icelandic cultured dairy product rather than a traditional yoghurt, it’s packed with protein while remaining relatively low in sugar and fat.

A small pot provides plenty of protein without feeling overly heavy, making it ideal for breakfast or as a snack when your appetite isn’t great.

Try adding:

• Fresh berries
• Chia seeds
• Pumpkin seeds
• A drizzle of honey if you’d like a little sweetness

Edamame beans

Edamame beans are one of my favourite examples of nutrient-dense eating perfect while taking GLP-1 medications.

A relatively small bowl provides around 17g of protein alongside fibre, iron and magnesium.

Because they’re satisfying without requiring a huge portion, they’re perfect when you don’t feel like eating much.

Enjoy them:

• As a snack
• In salads
• Stirred into rice dishes
• Added to noodle bowls

Sardines

Sardines might not be everyone’s first choice, but they’re one of the most nutritious foods you can eat while taking GLP-1 medications.

They’re rich in:

• Protein
• Calcium
• Vitamin D
• Omega-3 fatty acids

These nutrients are especially important during weight loss to help support bones, muscles and heart health.

If fresh sardines aren’t for you, tinned sardines on wholegrain toast make a quick and affordable lunch.

Lentil pasta

Swapping regular pasta for lentil pasta is one of the easiest changes you can make.

It contains considerably more protein and fibre than standard pasta while still being just as easy to cook.

Because you’re already eating smaller portions, getting more nutrition from foods you already enjoy makes a lot of sense.

White beans

White beans don’t always get the attention they deserve. They are so nutritious.

They’re an excellent source of:

• Plant protein
• Fibre
• Calcium
• Iron

They’re also incredibly versatile.

Add them to:

• Soups
• Casseroles
• Salads
• Pasta dishes
• Homemade dips

Calcium-set tofu

For vegetarians and vegans, calcium-set tofu can be a fantastic choice while taking GLP-1 medications.

Not only does it provide good-quality plant protein, but the calcium used during production also helps support healthy bones.

It’s delicious in stir-fries, curries or baked until crispy in the air fryer.

Chia seeds

Tiny but incredibly nutritious, making them perfect while taking GLP-1 medications.

Just a tablespoon or two adds:

• Fibre
• Calcium
• Omega-3 fats
• Magnesium

Because they don’t have a particularly strong flavour, they’re easy to sprinkle over yoghurt, porridge or overnight oats.

Pumpkin seeds

Pumpkin seeds are another brilliant addition to meals.

They’re packed with:

• Magnesium
• Zinc
• Healthy fats
• Protein

A small handful goes a long way when your appetite is reduced.

Eggs

Eggs remain one of the best all-round foods while taking GLP-1 medications.

They’re rich in:

• Protein
• Vitamin B12
• Choline
• Vitamin D
• Selenium

They’re also quick to prepare and gentle on the stomach for many people while taking GLP-1 medications if you are struggling with side effects.

Oily fish

Alongside sardines, try to include other oily fish such as:

• Salmon
• Mackerel
• Trout

These provide protein together with omega-3 fatty acids that support heart and brain health.

Fruit and vegetables

When you’re eating less while taking GLP-1 medications, colourful fruit and vegetables become even more important.

Aim to include a variety across the week rather than worrying about perfection every day.

Some particularly nutrient-rich choices include:

• Spinach
• Broccoli
• Peppers
• Berries
• Oranges
• Tomatoes
• Carrots
• Sweet potatoes

Frozen vegetables count too and are often just as nutritious.

Wholegrains

Foods like oats, brown rice, quinoa and wholemeal bread provide fibre that supports digestion.

Constipation can be a common side effect of GLP-1 medications, so including fibre alongside plenty of fluids may help.

Increase fibre gradually and drink enough water, as suddenly eating lots more fibre without enough fluids can sometimes make constipation worse.

Healthy fats

Fat shouldn’t disappear completely just because you’re losing weight.

Small amounts of healthy fats help your body absorb certain vitamins and support overall health. This could make a big difference while taking GLP-1 medications.

Good choices include:

• Avocados
• Nuts
• Seeds
• Olive oil
• Oily fish

Because they’re calorie-dense, a little often goes a long way.

Easy nutrient-packed meal ideas

When your appetite is low, complicated meals often feel like too much effort.

Some simple ideas to try while taking GLP-1 medications include:

Breakfast

• Skyr with berries, chia seeds and pumpkin seeds
• Scrambled eggs on wholegrain toast
• Overnight oats with Greek yoghurt

Lunch

• Lentil pasta salad
• Tuna and white bean salad
• Vegetable soup with added beans

Dinner

• Salmon with broccoli and sweet potato
• Chicken with roasted vegetables
• Tofu stir-fry with brown rice
• Turkey chilli with beans

Snacks

• Edamame beans
• Cottage cheese
• A boiled egg
• Greek yoghurt
• A handful of nuts

What if you’re struggling to eat enough?

If nausea or a lack of appetite means you’re regularly skipping meals or finding it difficult to eat enough, speak to your healthcare team.

They may be able to suggest ways to manage side effects or advise whether you might benefit from seeing a registered dietitian while taking GLP-1 medications..

If you’re losing weight very quickly, feeling weak or struggling to meet your nutritional needs, don’t ignore it.

Should you take supplements?

Food should usually come first where possible, but some people, while taking GLP-1 medications, may benefit from supplements depending on their diet, blood test results or existing health conditions.

Don’t assume you need supplements without discussing them with your doctor, pharmacist or dietitian, particularly if you’re already taking prescribed medication.

Frequently Asked Questions

What should I eat while taking GLP-1 medications?

Aim for meals that are rich in protein, fibre, vitamins and minerals. Because you’ll often be eating smaller portions, choose foods that provide plenty of nutrition in each serving.

How much protein do I need?

Protein requirements vary depending on your age, weight and activity levels. Your doctor or dietitian can advise what’s right for you, but including a source of protein with each meal is a sensible starting point.

Can I still eat carbohydrates?

Absolutely, you can eat whatever you want while taking GLP-1 medications. Carbohydrates provide energy and many nutritious options, such as oats, wholegrain bread and lentils, also contain valuable fibre and vitamins.

Why am I losing muscle while losing weight?

Rapid weight loss without enough protein or resistance exercise can increase muscle loss. Prioritising protein and staying active can help reduce this risk.

My honest thoughts

One of the biggest lessons I learned while taking Wegovy was that eating less doesn’t automatically mean eating better.

Some days, I simply wasn’t interested in food at all. It would have been easy to survive on crackers or toast because they felt manageable, but I knew my body still needed proper nutrition.

Thinking about every meal as an opportunity to give my body something useful completely changed how I approached food. Instead of asking, “What do I fancy?”, I started asking, “What’s going to give me the most nutrition in the few bites I’m likely to eat?”

I certainly didn’t get it right every day, and that’s okay. None of us eat perfectly all the time. But choosing foods that are rich in protein, fibre and essential nutrients helped me feel better and made me much more confident that I was supporting my health as well as my weight loss.

If you’re taking a GLP-1 medication, remember that the goal isn’t simply to eat less. It’s to make the food you do eat work harder for your body. While taking GLP-1 medications, be sure to focus on these nutrients to stay healthy.

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