GLP-1 Nutrition Support
How to meet your nutrition needs on a GLP-1 medication — protein targets, hydration, micronutrients, and meal-planning strategies.
Nutrition on a GLP-1 is not about eating less — it is about eating better with less. When portions shrink, every bite has to do more work for your muscle, energy, and recovery.
This guide walks through the daily nutrition framework that works for most GLP-1 users.
The four nutrition pillars on a GLP-1
- Protein first — 30 g per meal minimum, prioritized over carbs and fat
- Hydration — half your body weight in ounces of water daily
- Fiber — 25–35 g per day from whole foods and a supplement if needed
- Micronutrients — daily multivitamin plus targeted minerals
A simple daily template
Breakfast: Greek yogurt or eggs with fruit (30 g protein). Mid-morning: electrolytes. Lunch: lean protein with vegetables (35 g protein). Afternoon: protein shake or jerky if hungry. Dinner: smaller protein-forward meal (25 g protein). Before bed: magnesium glycinate and water.
Frequently asked questions
How many calories should I eat on a GLP-1?
Most adults do well on 1,200–1,800 calories per day depending on starting weight, activity, and dose. The calorie number matters less than the protein number — aim to keep protein high even if total intake is low.
What if I cannot eat enough protein?
Add one or two protein shakes daily. Liquid protein is easier to tolerate on a GLP-1 than dense protein-heavy meals, especially in the first few weeks of a new dose.
Premium supplements formulated for GLP-1 wellness.