Weekly Diet Recommendations for GLP-1 Peptide Users

Guiding Principles

Keep it simple, high protein, and easy on the stomach.

• Protein at every meal: Aim for 100–150g/day depending on size and goals.
• Slow-digesting carbs: Favor oats, quinoa, beans, sweet potatoes, berries.
• Low-fat cooking: High-fat meals slow digestion and can worsen nausea.
• Hydrate between meals: Avoid chugging liquids during meals.
• Smaller portions, more frequently: 3 meals + 1–2 small snacks if needed.

Breakfast Options (Rotate Through the Week)

High-Protein Oatmeal Bowl

• ½ cup oats
• 1 scoop protein powder
• Berries
• 1 tbsp chia or flax seeds

Easy on the stomach, high fiber, stabilizes blood sugar.

Greek Yogurt Parfait

• 20–25g protein yogurt
• Berries
• 1 tbsp honey (optional)
• ¼ cup granola or pumpkin seeds

Egg-Based Plate

• 2 eggs + 2 egg whites
• Sautéed spinach or peppers
• 1 slice whole grain toast

Skip eggs if nausea is high; some people find them heavy on GLP-1.

Protein Smoothie

• Protein powder
• Unsweetened almond milk or water
• Handful of spinach
• 1 tbsp chia seeds
• ½ cup frozen berries

Perfect for very low appetite days.

Lunch & Dinner Templates

Balanced Protein Bowl

• Grilled chicken, turkey, tofu, or fish
• Quinoa or brown rice (¼–½ cup cooked)
• Mixed greens or steamed veggies
• ¼ avocado + light vinaigrette

Mediterranean Style

• Hummus
• Cucumbers, tomatoes, olives
• Grilled fish, chicken, or chickpeas
• Farro or couscous (small portion)

Soup + Protein Combo

• Lentil, vegetable, or chicken soup
• Side of 20–30g protein (lean meat, tofu, or shake)

Light Dinner Ideas

• Baked salmon + steamed veggies + small sweet potato
• Lean turkey chili with beans
• Chicken or tofu stir-fry over cauliflower rice
• Sheet-pan chicken or turkey sausage + zucchini/squash + potatoes
• Lentils + roasted vegetables + tahini drizzle

Snack Ideas (Optional)

Use snacks only if you need extra protein or calories—your appetite may be low.

• String cheese or cottage cheese
• Protein shake
• Apple slices with peanut or almond butter
• Almonds or pistachios (¼ cup)
• Edamame
• Hard-boiled egg
• Low-sugar, high-fiber bar

7-Day Sample Weekly Plan

Hydration Plan

• Aim for 60–90 oz of fluids per day (water, herbal tea, electrolytes).
• Sip consistently throughout the day instead of chugging at once.
• Avoid large volumes of fluid during meals to reduce bloating and nausea.
• Use electrolyte packets if appetite is low and you’re eating less.

Foods & Habits to Limit

These can worsen nausea, reflux, or discomfort on GLP-1 meds:

• Greasy or deep-fried foods
• Very large, high-fat meals
• Carbonated beverages (can increase stomach pressure)
• Heavy alcohol intake
• Overeating past fullness—trust your cues
• High-sugar, low-fiber foods (cause rapid spikes and crashes)

Muscle Preservation While on GLP-1

Fat loss is good—muscle loss is not.

• Target 0.8–1.0 g of protein per lb of goal bodyweight.
• Strength train 2–4× per week (resistance bands, weights, or bodyweight).
• Consider creatine monohydrate 3–5 g/day (if approved by your provider).
• Prioritize sleep and stress management to support recovery.