GLP-1 medications like semaglutide (Ozempic®, Wegovy®), tirzepatide (Mounjaro®, Zepbound®), and liraglutide (Saxenda®, Victoza®) are changing the way people approach chronic conditions and weight loss. According to a recent KFF Health Tracking Poll, around 12% of U.S. adults have tried one of these medications. While most users take them to manage conditions like diabetes or heart disease, many are also turning to GLP-1s to support their weight loss goals.

We’ve already explored the broader lifestyle shifts that can help you get the most from your treatment in our article Healthy Habits for GLP-1 Success. But today, we’re narrowing the focus to something essential: your nutrition.

In this post, we’ll share practical diet tips for staying nourished, energized, and on track while taking GLP-1 medications.

What happens in your body, and how to build a GLP-1 friendly diet

First things first, what are the side effects to look out for when embarking on your GLP-1 medication journey? And what should you eat to minimize the negative effects?

1. Reduced Appetite

Why It Matters: One of the most obvious effects of GLP-1 medications is that they can reduce your appetite, which can be helpful for weight management but may lead to unintentional under-eating. When calorie and protein intake drops too low, it can negatively affect energy, metabolism, and muscle maintenance especially if you're not mindful of your nutritional choices.

What to Eat: Focus on small, frequent meals that are rich in high-quality protein. Incorporate snacks like Greek yogurt, eggs, tofu, lentils, or lean meats throughout the day. Nutrient-dense, protein-forward meals like our GLP-1 Companion Meals can help you meet your needs without overwhelming your appetite.

2. Micronutrient Absorption Issues

Why It Matters: Some people taking GLP-1 medications may have difficulty absorbing essential vitamins and minerals, particularly B12, iron, and fat-soluble vitamins. This can lead to fatigue, brain fog, hair thinning, weakened immunity, and other health concerns over time if left unaddressed.

What to Eat: Add more color to your plate with a variety of fruits and vegetables, which are rich in essential micronutrients. Include fortified foods (like fortified cereals or plant milks), healthy fats (like nuts, seeds, olive oil, and avocado), and discuss supplementation with your healthcare provider if needed.

3. Dehydration

Why It Matters: GLP-1s can reduce the urge to drink water, increasing the risk of dehydration. This may result in symptoms such as dizziness, nausea, fatigue, and constipation—especially if you're also eating less or experiencing side effects like vomiting.

What to Eat: Incorporate hydrating foods like watermelon, cucumber, citrus fruits, and broth-based soups. Smoothies made with water-rich fruits and electrolyte-enhanced drinks can also help maintain hydration, particularly on days when you don’t feel like drinking plain water.

4. Delayed Gastric Emptying

Why It Matters: GLP-1 receptor agonists slow down how quickly food leaves your stomach by an average of 36 minutes which can lead to prolonged feelings of fullness, early satiety, bloating, nausea, or constipation.

What to Eat: Opt for meals that are easier to digest: soft, cooked vegetables, lean proteins, and lower-fat dishes with moderate fiber. Avoid heavy, greasy, or overly fibrous meals. Our GLP-1 Companion Meals are designed with gentle digestion in mind, helping you feel nourished without discomfort.

Diet Tips to Minimize GLP-1 Medication Side Effects

So now that we’ve discussed the potential side effects, you want the good news, right? 

Luckily for you, a few simple dietary strategies can go a long way in helping you feel your best while staying on track with your health goals. Below, we’ve outlined practical tips to help you manage common side effects while keeping your body nourished, energized, and supported throughout your GLP-1 journey.

1. Fill nutritional gaps from GLP-1 weight loss

Studies show that GLP-1 receptor agonists are associated with reduced micronutrient intake and absorption, particularly during rapid weight loss. In particular, they may limit the uptake of essential fat-soluble vitamins like A, D, E, and K, along with iron and vitamin B12.

Symptoms like fatigue, dizziness, or general weakness could be your first sign that something’s missing, especially if you follow a plant-based diet or menstruate regularly.

To stay ahead of deficiencies, build meals that include: leafy greens (spinach, kale, romaine), fortified cereals or plant milks, oily fish like salmon or sardines, eggs, which provide B12, choline, and vitamin D.

Even when your appetite is low, small, nutrient-dense meals help maintain strength, energy, and long-term health. These are some of the best foods for GLP-1 users aiming for safe, sustainable weight loss.

2. Prioritise protein to protect muscle

GLP-1 medications can help you lose fat, but without enough protein, your body may also lose muscle. In fact, a 2025 study presented at ENDO found that up to 40% of weight lost on semaglutide came from lean mass.

That’s where high-protein meals for GLP-1 users come in. Protein helps preserve muscle, stabilise energy, and support a healthy metabolism, even with reduced appetite. Aim for 20–30g of protein per meal. 

Protein smoothies can also be a game changer - quick, easy, and gentle on digestion. Blend protein powder with unsweetened almond milk, spinach, frozen banana, and chia for a muscle-supporting snack. 

When appetite is low, protein-first planning helps protect what matters most: your strength, energy, and long-term results.

3. Stay hydrated & support your gut

It’s not only your appetite that shrinks on GLP-1s, your thirst cues do too. But your body still needs hydration, especially if you're dealing with nausea, fatigue, or constipation.

GLP-1 medications are known to slow digestion and reduce thirst perception, which makes dehydration more likely. A 2022 study confirms that poor fluid intake can amplify common side effects like dizziness and digestive discomfort.

Here’s some simple tips to stave off the dehydration:

1. Drink water consistently throughout the day, don’t wait to feel thirsty.
2. Add hydrating foods like cucumbers, watermelon, and broth-based soups.
3. Focus on soft food ideas for GLP-1 digestion: ginger tea, chia pudding, stewed fruits, and veggie soups.
4. Boost fibre intake to support gut motility: oats, berries, avocado, and cooked greens work well.

These form the basis of gut-friendly meals for Ozempic patients, hydrating, nourishing, and easy on digestion. 

4. Don’t fear carbs or fats

When appetite is low, it’s tempting to stick to “safe” foods, often low-fat, low-carb, and low everything. However, your body still needs complex carbs for energy and healthy fats for vitamin absorption, digestion, and fullness. 

So if you’ve been asking: can I eat carbs on GLP-1? The answer is yes, if you choose the right ones. Here’s how to build low-fat meals for weight loss medication without going to extremes:

• Complex carbs like oats, quinoa, and sweet potatoes fuel your body without causing energy crashes.
• Healthy fats like avocado, nuts, and olive oil help you absorb fat-soluble vitamins (A, D, E, K).
• Avoid greasy or creamy meals that may trigger nausea or feel too heavy on slow digestion.

The goal isn’t to cut out food groups, it’s to include food that helps you feel full on GLP-1 while keeping meals gentle, energising, and balanced.

5. Build a consistent eating routine

One of the most common challenges on GLP-1 meds? Simply forgetting to eat.

Appetite suppression can feel like a bonus, until it leads to energy crashes, brain fog, or skipped meals that catch up with you later. That’s why creating a GLP-1 eating routine matters more than ever. Even if you’re not hungry, your body still needs fuel.

A 2019 study found that structured meal planning not only improves nutrition but also helps reduce daily stress, something many GLP-1 users can relate to when juggling new habits.

Here’s how to stay on track:

• Schedule meals: 3 small meals + 1–2 light snacks work well for most.
• Use reminders or calendar notifications to prompt you when appetite cues are missing.
• Prep meals or snacks in advance to make eating feel automatic, not overwhelming.

Wondering how to remember to eat on Ozempic? Start by building simple, repeatable rhythms. And when you’re asking what to eat when you feel full on GLP-1, the answer is: light, protein-rich, easy-to-digest meals that nourish without heaviness. 

6. Foods to avoid on GLP-1

While GLP-1 medications help reduce appetite, they can also make your digestive system more sensitive, especially in the first few weeks.

Some foods are more likely to trigger nausea, bloating, or fatigue. Learning your personal triggers is key, but here are some common culprits:

1. Fried or greasy foods: often slow digestion and intensify discomfort
2. Refined sugar & processed carbs: can cause energy crashes and blood sugar spikes
3. Carbonated drinks: lead to bloating and gas
4. Alcohol & excess caffeine: increase the risk of dehydration
5. Raw cruciferous vegetables (like broccoli or cabbage): harder to digest for some

Territory’s in-house dietitian recommends limiting highly processed foods as a general rule for better energy and digestion. When your gut feels off, simple swaps can make all the difference. Want a more detailed breakdown? See our detailed breakdown on foods to avoid on GLP-1.

Setting Yourself Up for GLP-1 Weight Loss Success

GLP-1 medications can be a game-changer for weight loss and chronic condition management but they work best when paired with consistent, nourishing habits. But the key to supporting long term results is high-quality nutrition, hydration, and a structured eating routine.

At Territory Foods, we know it’s not always easy to plan balanced meals - especially when your appetite is low or digestion feels off. That’s why we created our GLP-1 Companion Meals: chef-crafted, portion-controlled, and packed with the protein, fiber, and micronutrients your body needs on this journey.

If you're feeling overwhelmed or unsure about what to eat, let us take the guesswork out of mealtime. With Territory, eating well on GLP-1s is simple, satisfying, and fully supportive of your health goals.

Ready to feel more energized and nourished on your GLP-1 plan? Try our GLP-1 Companion Meal Plan today.

Reminder: Always speak with your healthcare provider before making major changes to your diet, especially when taking GLP-1 medications.