If you’re taking Ozempic, Wegovy, Mounjaro, Zepbound, or Saxenda, you’re not alone. According to a recent KFF health poll, 1 in 8 U.S. adults now uses a GLP-1 medication.

Originally developed for type 2 diabetes, these treatments are now widely used for weight loss, PCOS, and insulin resistance. But while they reduce appetite and slow digestion, they can also make nutrition for GLP-1 patients more complicated, especially when you’re not feeling hungry.

In our article Healthy Habits for GLP-1 Success, we explore the key lifestyle changes that can help support your weight loss journey while using these medications. If you’re looking for a big-picture guide to making your treatment more effective, be sure to check that out.

This blog is for anyone wondering what to eat on GLP-1 medications without guessing or googling every meal. Here’s what it will cover:

• easy meal ideas for GLP-1 users
• how to avoid muscle loss, fatigue, and digestive issues
• what makes a truly GLP-1 weight loss meal
• and how Territory’s chef-prepared meals can support your goals with zero prep

Eating well on GLP-1 should be simple, not stressful, right?

Why nutrition matters for those on GLP-1 medications

GLP-1 medications like Ozempic, Wegovy, and Mounjaro are powerful tools for weight loss. They suppress appetite and slow digestion, which can make eating less feel effortless, but also make it harder to eat well.

When your intake drops, nutrition becomes non-negotiable. Skipping meals or snacking randomly can lead to fatigue, muscle loss, digestive discomfort, and vitamin deficiencies.

That’s why it’s essential to focus on GLP-1 weight loss meals that are intentional, balanced, and nutrient-dense. With fewer bites in a day, every bite matters.

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

GLP-1 Friendly Recipes to Support Your Nutrition Goals

Okay so the advice so far is kind of vague. If you want more detailed information on GLP-1 diet tips, read our blog post on Diet tips for staying nourished on GLP-1.

But you came here for recipes, right? When it comes to GLP-1 friendly recipes, there are a tonne of great resources out there online (and also in your local book store). We’ve collated a few of our favourite recipes below, to show how easy it is to build GLP-1 friendly meals at home. We’ve also included the original source of each recipe if you want to dig even deeper for more GLP-1 recipe inspiration.

Recipe 1: Spinach & Mushroom Omelet

First up is a veggie option from The Ultimate GLP‑1 Cookbook by Christina Jordan. This recipe keeps it simple, but still packs in protein, fibre, and iron. A perfect breakfast to maintain energy without overloading their stomach first thing.

Why does it work for GLP-1 users?

Soft textures and low volume = gentle on slowed digestion, leafy greens help top up iron and folate, eggs provide complete protein + B12 (commonly low in GLP-1 users).

Ingredients (per serving): 

• 2 eggs
• ½ cup spinach
• ¼ cup mushrooms
• 1 tbsp olive oil
• salt and pepper

Nutrition Snapshot

Instructions: First, heat olive oil in a non-stick pan. Add sliced mushrooms and cook until soft. Add spinach and sauté for 1–2 minutes. Pour in beaten eggs, season, and cook until set. Fold into an omelet and serve warm.

Recipe 2: Turkey & Cheese Stuffed Peppers

Next, for the more carnivorous amongst you, we’ve got this recipe from Maria Lucey’s Ozempic Diet Plan PDF & Guide. Maria is a registered dietitian who has helped hundreds of people succeed on GLP-1 medications. It’s a high-protein, low-calorie dinner that’s easy to digest and simple to prepare. Ideal for GLP‑1 users needing nourishment without heaviness.

Why does it work for GLP-1 users? 

Lean ground turkey provides high-quality protein to protect muscle mass, while the bell pepper adds fibre and volume with minimal calories. Mozzarella delivers calcium and fat to support vitamin absorption. A satisfying yet gut-friendly choice.

Ingredients (per serving):

• 4 oz lean ground turkey
• 1 bell pepper (stuffed)
• ¼ cup shredded mozzarella
• ¼ cup diced tomatoes
• ½ tsp Italian seasoning

Nutrition Snapshot

Recipe 3: Zucchini & Tomato Frittata

Our final GLP-1 friendly recipe comes from The Ultimate GLP‑1 Cookbook by Christina Jordan. This frittata is light, satisfying, and packed with veggies, ideal for those seeking a balanced meal without overdoing volume. It works equally well as a quick lunch or protein-rich dinner.

Why does it work for GLP-1 users? 

Eggs offer complete protein and B vitamins, while zucchini and tomatoes add fibre, hydration, and antioxidants. It’s low in carbs and easy to digest thanks to its soft, cooked texture.

Ingredients (per serving):

• 4 large eggs
• ½ cup zucchini, sliced
• ¼ cup cherry tomatoes, halved
• 1 tbsp olive oil
• ¼ tsp dried oregano
• salt and pepper to taste

Nutrition Snapshot

Instructions: Preheat the oven to 350°F (175°C). Heat olive oil in an oven-safe skillet over medium heat. Add zucchini and cook until just tender. Add cherry tomatoes and cook for another 2–3 minutes. Whisk eggs with oregano, salt, and pepper in a bowl. Pour the egg mixture into the skillet and cook on the stove until the edges set. Transfer the skillet to the oven and bake for 10–12 minutes until fully set. Serve warm.

As we said before, this is just a sample of the tasty meal options available to those of you on GLP-1 medications. If you’re hungry for more ideas, check out the three GLP‑1 cookbooks below - all packed with meal plans, macro breakdowns, and digestion-friendly options.

• The GLP‑1 Diet Cookbook by Marie Feldman and Jodi Dalyai 
• The Ultimate GLP‑1 Cookbook by Christina Jordan 
• Ozempic Meal Plan Cookbook Made Simple by Teresa W. Schenck

Snacks & smoothies

Craving something quick but nourishing? These GLP-1 safe snacks and smoothie ideas are gentle on the stomach, rich in nutrients, and ideal for days when full meals feel like too much.

Why these options work:

• Protein & muscle preservation: GLP‑1 medications can reduce appetite and lead to lower protein intake. Each of these snacks provides 12–16g of protein, helping preserve lean mass.
• Fibre for gut health: with slowed digestion, fibre supports regularity and eases common side effects like constipation.
• Hydration & nutrient balance: snacks like yoghurt, smoothies, and fruit-based bowls help maintain hydration, calcium, and electrolytes, often depleted during rapid weight loss.

Below are a few ideas of snacks and smoothies.

Snack 1: Plain Greek Yogurt + Berries

• Ingredients: greek yogurt, blueberries / strawberries
• Why It Works for GLP‑1 Users: protein + fiber helps preserve muscle mass, stabilize blood sugar, and support digestion

Snack 2: Vanilla Cinnamon Smoothie

• Ingredients: low-glycaemic vanilla protein powder, unsweetened almond milk, cinnamon, flaxseed, ice. 
• Why it works: high in protein for muscle support and blood sugar balance. Cinnamon may help regulate glucose, while flax adds omega-3s. Low in calories, gentle on digestion.

Snack 3: Peach Almond Yogurt Bowl

• Ingredients: greek yogurt, sliced fresh peaches, sliced almonds, flaxseed, optional honey or monk fruit sweetener. 
• Why it works: a refreshing, nutrient-dense bowl with complete protein, healthy fats, and natural sweetness. Almonds and flaxseed support satiety and gut health, while peaches add fibre and hydration.

Haven’t got time to cook GLP-1 friendly meals every day?

That’s where Territory’s GLP-1 Companion Meals come in. This curated program includes 8 dietitian-selected meals designed to support your GLP-1 journey, without the guesswork or prep time. Whether you're on Ozempic, Wegovy, or another GLP-1 medication, every dish is crafted to align with expert nutrition guidance:

Key benefits of Territory Foods’ GLP-1 Companion Meals

• high protein: helps prevent muscle loss, supports lean mass retention alongside GLP‑1 usage
• fiber & digestion-friendly ingredients: assist with slowed gastric emptying and reduce side effects.
• balanced macronutrients / low added sugars: keeps blood sugar stable, prevents spikes.
• convenience: ready-to-eat, no cooking needed, ideal when appetite is suppressed.

Territory makes it easy to stay consistent with meals that do the work for you. Our chef-prepared, nutritionist-approved meals are specially crafted to complement your GLP-1 regimen, ensuring you get the right balance of nutrients while managing your weight. Check out a selection of the GLP-1 friendly meals available in our GLP-1 Companion Meals plan right now across the US (Note: Accurate as of 29th July 2025. Actual selection of meals in the plan is subject to change. The meals are pre-selected by dietitians and vary weekly. We work with local chefs, so the menu also varies by ZIP code.)

Meal 1: Steak Bistro Salad

This steak salad blends bold flavour with fresh greens for a nutrient-dense, high-protein meal. It’s ideal for those who want a filling yet low-carb option without heaviness.

Why it works for GLP-1 users: grilled steak delivers lean, complete protein (34g) to support muscle mass and fullness, while the crisp salad base adds fibre and hydration. The vinaigrette and pickled onions bring acidity and balance without excess sugar or volume.

Ingredients (per serving):

• 4–5 oz bistro steak (beef top round, grilled)
• 1 cup mixed greens
• ¼ cup cucumber, sliced
• ¼ cup radish, sliced
• ¼ cup shredded carrot
• 2 tbsp celery, sliced
• 2 tbsp pickled onions
• 2 tbsp balsamic vinaigrette (olive oil, balsamic vinegar, mustard, garlic, honey, spices)
• salt and black pepper to taste

Instructions: grill or pan-sear the steak to your preferred doneness, then let rest and slice thinly. In a bowl, toss the mixed greens, cucumber, radish, carrot, celery, and pickled onions. Drizzle with balsamic vinaigrette and top with the sliced steak. Season with salt and pepper. Serve chilled or at room temperature.

View Recipe

Meal 2: Zesty Chicken Patty with Sweet Potatoes & Kale

This flavour-packed dish features a lime-infused chicken patty served with chipotle roasted sweet potato wedges, sautéed kale, and a creamy cilantro avocado sauce. It’s filling, perfect for this looking for a high-protein, nutrient-dense meal.

Why it works for GLP-1 users: with 42g of protein and zero added sugar, this dish helps support lean muscle while keeping energy stable throughout the day. The sweet potatoes provide slow-digesting carbs and fibre, while the avocado sauce offers healthy fats that promote vitamin absorption. Everything is soft-textured and gut-friendly.

Ingredients (per serving):

• ground chicken patty (with almond flour, lime, jalapeño, garlic, coconut aminos)
• chipotle sweet potato wedges (sweet potato, olive oil, chipotle powder)
• sautéed kale (kale, olive oil, salt, black pepper)
• cilantro avocado sauce (avocado, lime, garlic, apple cider vinegar, olive oil, cilantro)
• contains tree nuts (almonds)

Instructions: heat or pan-sear the chicken patty until cooked through. Roast the sweet potato wedges with olive oil and chipotle seasoning until tender. Sauté the kale in olive oil with a pinch of salt and pepper. Blend the avocado sauce ingredients until smooth. Plate the chicken alongside the potatoes and kale, and serve with the sauce.

View Recipe

Meal 3: Salmon Oreganato with Rice Pilaf & Mushrooms

This elegant dish features roasted salmon in a white wine garlic sauce, paired with asparagus–butternut rice pilaf and caramelised mushrooms. It’s a satisfying, well-rounded option that delivers both flavour and fuel.

Why it works for GLP-1 users: with 29g of protein and no added sugar, this meal provides long-lasting satiety and essential omega-3s from salmon. The rice pilaf and veggies offer fibre and antioxidants, while the white wine sauce keeps the texture light and digestible, ideal for those managing slower gastric emptying.

Ingredients (per serving):

• salmon filet (with olive oil, oregano, onion powder, salt)
• rice pilaf (arborio rice, butternut squash, onion, asparagus, vegetable stock, lemon juice, olive oil, white wine, herbs & spices)
• mushrooms (baby bella, onion, olive oil, salt, pepper)
• garlic white wine sauce (with thyme, chives, and white pepper)
• contains fish (salmon)

Instructions: Roast the salmon filet with olive oil, oregano, and garlic. Meanwhile, simmer the arborio rice with butternut squash, asparagus, and vegetable stock until fluffy. Sauté mushrooms in olive oil until browned and soft. Plate everything together and drizzle with the wine-garlic sauce. Serve warm.

View Recipe

Support Your GLP-1 Journey with Smart Nutrition

Are you struggling to get the right nutrition on your GLP-1 journey? Why not take the hassle out of meal planning and prepping with Territory’s GLP-1 Companion Meals? 

Pop in your ZIP code and check out the GLP-1 friendly meals available to you right now! Try your first meal today. 

Remember: Always consult with your healthcare provider before making any significant changes to your diet or exercise routine while taking GLP-1 medication