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GLP-1
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7 min read
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GLP-1 Diet: What to Eat on Ozempic, Wegovy, Mounjaro & Zepbound
GLP-1 medication makes you less hungry. It does not tell you what to eat. That part is on you, and it decides three things:
- whether you lose fat or fat and muscle;
- how bad the side effects get;
- whether the weight stays off later.
Here is everything I wish someone had told me, in plain words.
My story, in short
I've had obesity since childhood. So has most of my family, along with diabetes and heart disease.
Exercise didn't fix it. When I started training hard without medication, my weight went up, because my appetite went up even more.
GLP-1 treatment changed that. I lost 25 kg (55 lb) in three years: most of it in the first six months, the last 5 kg very slowly. It wasn't easy:
- I had almost every side effect on the leaflet.
- I was cold all the time.
- I needed a higher dose than the "starter" doses people talk about online.
How much medication you need is personal, and you decide it with your doctor, not with TikTok.
Today my weight is in the normal range. I train, and the weight stays. After three years, my body has finally stopped fighting to get the weight back. Together with my doctor, I'm now slowly stepping down my treatment.
Food was the part nobody explained to me. And honestly, it was a lonely road. I wanted someone to talk to: someone who knew what I ate, how I felt, and where I was on my journey. I also hated filling in the spreadsheets that standard calorie trackers really are.
So I built Calorize, and inside it Mira: one assistant who logs your food for you and is the coach you can talk to.
Why food matters more on a GLP-1, not less
On semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), many people eat 30–40% less than before. That's the point of the drug, but it creates three real problems:
- 1You can lose muscle, not just fat. In the big clinical trials, a noticeable part of the weight people lost was lean mass. Less muscle means a slower metabolism and a weaker body, which makes it easier to regain later.
- 2You can run short on nutrients. When portions shrink, protein, fiber, iron, calcium and vitamin D are the first to drop.
- 3The wrong food makes side effects worse. Big, greasy or very sweet meals are the most common triggers for nausea, reflux and sulfur burps.
In 2025, four major US medical and nutrition organisations published joint advice for people on GLP-1s. The core of it: build your meals around protein, fiber and fluids; keep sweets and fried food small.
The 4 rules I actually follow
1. Protein first
- Target: roughly 1.2–1.6 g of protein per kg of your goal weight per day. For most women that's 80–110 g a day. Your doctor may give you a different number.
- Per meal: 25–35 g. Your stomach is smaller now; you can't eat 60 g at dinner and call it done.
- Eat it first. Protein before the potatoes, before you feel full.
- Easy sources: Greek yogurt, skyr, cottage cheese, eggs, chicken, turkey, fish, shrimp, tofu, lentils, protein shakes.
2. Fiber every day
- Target: about 25 g a day.
- Most people on GLP-1s get far less, which is one big reason constipation is so common.
- Sources: berries, pears, apples, oats, chia, beans, lentils, vegetables, whole-grain bread. Add it slowly.
- What I do: I take a fiber supplement every morning. It's the simplest fix I found.
3. Drink more than you feel like
- GLP-1s lower thirst as well as hunger.
- Target: about 2–2.5 litres (8–10 cups) a day, unless your doctor says otherwise.
- Water, broth, milk, kefir and fruit all count.
4. Small meals, eaten slowly
- Three small meals plus one or two protein snacks work better than two big plates.
- Stop when you're comfortably satisfied. On a GLP-1, "full" arrives late and hits hard.
- Go easy on fried, fatty and very sweet food, especially in the weeks after your dose goes up.
The hard part is counting all this. Nobody wants to weigh chicken and type grams into an app three times a day. In Calorize you just tell Mira what you ate ("chicken with buckwheat and a salad"), by voice or text, even from your watch. She logs it and shows how much protein and fiber you've had today. Try Calorize →
What to eat on a GLP-1: food list
| Eat often | Eat in small portions | Go easy on |
|---|---|---|
| Greek yogurt, skyr, cottage cheese, eggs | Cheese, nuts, nut butter | Fried food, burgers, creamy sauces |
| Chicken, turkey, white fish, salmon, tuna, shrimp | Red meat (some people stop tolerating it) | Sugary drinks, pastries, sweets |
| Tofu, tempeh, edamame, lentils, beans | Rice, pasta, potatoes (about a fist) | Alcohol |
| Vegetables, berries, apples, pears | Dried fruit, granola | Huge meals, late-night eating |
| Oats, chia, whole-grain bread | Protein bars (check the sugar) | Fizzy drinks if you bloat |
| Water, broth, milk, kefir | Coffee, if it gives you reflux |
What I actually eat in a day
I don't eat like an Instagram nutrition account. A normal day for me:
| Meal | What |
|---|---|
| Morning | Coffee with milk, plus my fiber supplement |
| Lunch | Meat or fish, buckwheat or potatoes, vegetables, and something sweet |
| Dinner | Protein again, vegetables, and yes, something sweet for dessert |
I watch exactly two things: enough protein and enough fiber. That's it, and I feel better than ever. My body is stronger and healthier than it has ever been.
You don't need a perfect diet on a GLP-1. You need the basics, most days.
If you need a plan: a sample day (about 1,400 kcal, 100 g protein)
| Meal | What | Protein |
|---|---|---|
| Breakfast | Greek yogurt (200 g), berries, 1 tbsp chia | ~22 g |
| Snack | Protein shake or a high-protein latte | ~25–30 g |
| Lunch | Chicken or tofu, a fist of rice, half a plate of vegetables | ~30 g |
| Snack | Cottage cheese with a pear | ~14 g |
| Dinner | Salmon or lentil soup, a big salad | ~25 g |
On days you can barely eat: keep the protein and the fluids, drop the rest. A shake, a yogurt and a soup is a fine day.
Eating with side effects
| Problem | What helps |
|---|---|
| Nausea | Small cold or room-temperature meals; crackers, toast, rice, bananas; ginger or peppermint tea; don't lie down right after eating |
| Constipation | More fiber (slowly), more water, kiwi or prunes, a walk after meals |
| Reflux, sulfur burps | Smaller dinners, finished 3 hours before bed; less fat, fizz and alcohol |
| No appetite | Drink your protein (shakes, kefir, soup); eat by the clock, not by hunger |
| Food aversions | Switch proteins; cold ones (yogurt, tuna, edamame) are often easier |
If you can't keep fluids down, or have strong stomach pain, call your doctor. That's not a food problem.
How to keep muscle while losing weight
- Hit your protein most days.
- Do strength training 2–3 times a week: body weight, bands or weights.
- Don't eat too little. If you're regularly under ~1,000 kcal a day, add protein-rich food.
- Measure more than the scale: waist, strength, how your clothes fit.
From my experience: training without the medication made me hungrier and heavier. With it, training finally works, and it's how I keep the weight off now.
What happens when you stop
When people stop GLP-1 medication, appetite comes back, and most regain some weight. What helps is the habits you build while you're on it: protein at every meal, fiber, sensible portions, strength training.
That's why I don't treat tracking as a punishment anymore. It's how I stay in tune with my body and my treatment.
How Calorize helps
Tell Mira what you ate. She does the counting.
- Say or type your meal, from your phone or your watch. Mira logs it with calories, protein, fat, carbs and fiber.
- Ask her anything: "What should I eat with 300 calories and 40 g of protein left?"
- Get a nutrition review of every day and week.
- If you're on a GLP-1: injection log and reminders in the same app.
FAQ
What should I eat on Ozempic or Zepbound?
Build every meal around protein (25–35 g), add vegetables or fruit for fiber, keep starchy food to about a fist, and drink plenty. Small, simple meals are easiest on the stomach.
How much protein do I need on a GLP-1?
A common target is 1.2–1.6 g per kg of goal body weight per day, which is often 80–110 g for women. Ask your doctor for your own number.
What foods should I avoid on a GLP-1?
Nothing is strictly banned. Fried and greasy food, sugary drinks, big meals and alcohol are the most common triggers for nausea and reflux.
How many calories should I eat on a GLP-1?
It depends on your body. Many women end up around 1,200–1,600 kcal a day. Eating much less than that for a long time makes muscle loss more likely, so focus on protein first, not on the lowest number.
Can I drink alcohol on a GLP-1?
Many people find they want less of it. Alcohol adds calories without protein, can make nausea worse, and can cause low blood sugar if you also take diabetes medication. Keep it occasional and ask your doctor.
Sources
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from ACLM, ASN, OMA and TOS. Am J Clin Nutr / Obesity, 2025. doi.org/10.1016/j.ajcnut.2025.04.023
- Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). NEJM, 2021. nejm.org/doi/full/10.1056/NEJMoa2032183
- Jastreboff AM, et al. Tirzepatide once weekly for the treatment of obesity (SURMOUNT-1). NEJM, 2022. nejm.org/doi/full/10.1056/NEJMoa2206038
- FDA prescribing information for Wegovy and Zepbound (gastrointestinal side effects).
- Dietary Guidelines for Americans 2020–2025 (fiber, fluids).
This article is general information, not medical advice. Talk to your doctor about your diet and your treatment, especially if you have diabetes, kidney disease or a history of eating disorders.