If your GLP-1 medication has decreased your appetite or made certain foods unappealing (4) (1), smart meal prep can keep you nourished and on track with your health goals. The goal is simple. Stock your fridge and freezer with pre-portioned protein-forward options that make you feel good, help you meet your nutritional goals, and give you options on low-appetite days. GLP-1 medications commonly cause gastrointestinal (GI) symptoms and they delay stomach emptying, so plan for smaller portions and include soft or liquid options that still pack protein even when you don’t feel like a full meal. (1) It is not a luxury. It’s a smart strategy. And logging your meals in MyFitnessPal can help you see which nutrients to target in your next recipe to stay on track.
GLP-1 nutritional basis for preparation
Protein target and meal time
Protein is your anchor. In the United States, the Recommended Daily Allowance (RDA) for protein is about 0.36 grams per serving. pounds of body weight or 54 grams per day for a 150-pound adult. (5) However, as you lose weight, your protein needs to maintain muscle may increase to 0.55-0.73 grams per day. pound. (6) That’s between 83-110 grams per day for the same 150-pound adult. (6) This interval may vary based on your age, activity level and health status. (6)
If you increase your dose or appetite is low, liquid or soft proteins often go down more easily. (1) Try Greek yogurt cups, cottage cheese, silken tofu mixes, or a protein shake made with milk or fortified soy milk. Then return to your usual textures as symptoms ease.
Fiber and fluids
Fiber supports digestive and heart health (7), but introduce it gradually into your diet to avoid gas or bloating. (1)(8) As you increase your GLP-1 medication dose, you may notice an increase in GI side effects. (9) During these periods, it may be a good idea to stay away from high-fiber foods and slowly add them back in after symptoms subside. (1) The Dietary Guidelines for Americans recommends fiber intake based on age and gender. Track your meals and snacks in MyFitnessPal to help understand your baseline fiber intake and talk to your healthcare provider for specific recommendations.
“I recommend fiber as part of a balanced diet. When increasing your fiber intake, remember to go slowly and sip extra fluids to support your digestion and avoid gas or bloating (10),” says Melissa Jaeger, dietitian and nutrition director for MyFitnessPal.
Hydration matters every day. (1) Water helps prevent dehydration, which can cloud thinking and contribute to constipation. (11) If you find it challenging to get enough water while on a GLP-1 or experience severe GI side effects where fluid loss is common, a low-sugar or sugar-free electrolyte supplement or sports drink can help replace electrolytes. (1)(11) Talk to your health care team about whether supplements are appropriate and decide which supplement option is best for you.
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High protein snacks for GLP-1 users
Side effects and food tolerance
GLP-1 medications commonly cause nausea, fullness, and changes in bowel habits. (1) Support your body and manage side effects with simple nutritional strategies: choose foods with lower fat, softer textures, and smaller portions until you feel better. (1) Talk to your healthcare professional if symptoms persist or are unmanageable at home.
When to Consult a Health Care Provider
If you live with GERD, follow a vegetarian or vegan diet, or struggle to meet protein, fiber, or micronutrient goals, ask your healthcare provider for a referral to a registered dietitian for individualized meal planning. Evidence-based nutritional therapy can be tailored to help manage your acid reflux management (12)(13) and improve GI symptoms. (1)
Plan your week step by step
Ten minute planning workflow
Set a timer and create a micro plan.
- Choose two protein-rich foods you can tolerate right now.
- Choose three of your favorite vegetables that cook quickly or require little prep time.
- Choose two fruits that you can incorporate into both meals and snacks.
- Add two grains or starches that are easy to portion.
- Choose two sauces or flavor bases you enjoy.
This simple scaffold turns into several mix-and-match meals with no extra effort. Use low-fat choices if nausea is active, and pay attention to high-fiber foods if your GI symptoms are worse during a dose escalation period. (1)
Templates for breakfast, lunch, dinner
- Breakfast bowl. ¾ cup Greek yogurt, ¼ cup fruit, 1 tablespoon nut butter, a sprinkle of nuts or granola.
- Lunch bento. 2 ounce equivalents shredded chicken or baked tofu, ½ cup cooked vegetables, ½ cup rice, lemon yogurt drizzle.
- Dinner soup and side dishes. 1 cup broth-based vegetable, bean, or chicken soup, 4 to 6 whole-grain crackers, single-serve low-fat cottage cheese cup.
Choose low-fat options during flare-ups and increase fiber from fruits, vegetables, and whole grains as tolerated. (1)
“I recommend drinking water with meals and snacks. Hydration is key when taking GLP-1 medications and logging into MyFitnessPal can help you see how your water intake is holding up each day,” says Jaeger. (1)
Options without cooking
Tuna pouches, rotisserie chicken, low-fat cottage cheese bowls, overnight oats, or silken tofu smoothies are quick to portion and require little to no prep, saving you time and energy.
Smart purchasing strategies
Budget-friendly pantry with high protein content
Canned beans and lentils, canned tuna in water, Greek yogurt, eggs, tofu, and frozen, shelled edamame are cost-effective building blocks of meaningful protein. Keep a few on hand so you can put together small meals without spending too much time cooking.
Convenience food that still fits
Frozen vegetables, precooked grains, and prechopped produce will help you get balanced meals on the table while symptoms ebb and flow.
“When I need to put together a balanced meal quickly, I love to grab a steam-ready bag of frozen veggies, pair it with leftover cooked protein and a microwave-ready bag of brown or wild rice. Simple, effective, and easy to log into MyFitnessPal!” says Hunter.
Label reading for fat and fiber
Use the percentage daily value as your quick screen. As a general guideline, 20 percent DV or more per serving an excellent source of a particular nutrient, and 5 percent DV or less is a low source of that nutrient. (14) For micronutrients like calcium and vitamin D, a higher percentage of the Daily Value is better because these can help prevent deficiencies common on GLP-1 medications (1). For saturated fat, sodium and added sugar, a lower percentage of the Daily Value is better. (1)
Batch cook with built-in black
Mix and match protein bases
Cook once, eat many ways. Think: shredded chicken, baked tofu, turkey meatballs or salmon cakes. Not a fan of eating the same meal over and over again? Freeze in small containers so you can only thaw what you need when you’re ready to enjoy again
Condiments and sauces
Keep your favorite sauces and dry spices on hand. Look for pre-made sauces that are lower in added sugar, sodium and fat. (1) Ideas include yogurt-herb, tahini-lemon, or salsa verde. For dry spices, choose herbs like garlic powder, onion powder, rosemary or chili powder, which can be incorporated into many recipes, and leave out the salt found in their counterparts, garlic salt and onion salt.
Freezer-friendly, reheat-safe picks
Grain bowls loaded with protein and vegetables, soups and chili loaded with protein and fiber, egg bites and baked oatmeal all reheat well. Refrigerate leftovers for 3 to 4 days or freeze for 3 to 4 months. (3) Reheat scraps thoroughly to 165 F. (3)
Food safety and storage times
Use shallow containers so that the food cools quickly. (3) Keep refrigerator at or below 40 F and freezer at or below 0 F. (3) Follow USDA storage timelines and always heat to a safe internal temperature. (3)
Manage nausea, reflux and fullness
Mild flavors and soft textures
Start with simple, bland or low-fat choices while symptoms subside. (15) Try rice, potatoes, poached fish, smoothies, broth or applesauce. Some people find ginger or peppermint tea helpful, but discuss supplements with your doctor. (1) (15)
Hydration, electrolytes and sips
Sip liquids regularly throughout the day. (1) If you are vomiting or unable to keep fluids down, contact your health care professional to determine if an electrolyte powder or sports drink to replace electrolytes is recommended.
Snacks and micro-snacks
Small, frequent meals can ease nausea and vomiting. They can help ease that feeling of being too full to finish your meal. (1) It may be better to go for five or six small eating occasions rather than a few large meals, especially when GI symptoms flare up. (1)
When to call a healthcare professional
Seek immediate medical attention for persistent vomiting, severe GI side effects, or signs of dehydration such as very dark urine and minimal urination. (1)
Tools, apps and nutrition tracking
Set macro goals in your tracker
Self-monitoring can help support weight management programs. (1) (16) Use your app to set macro and micronutrient goals that support your health goals.
Logging shortcuts that save time
Barcode scanning, voice log and saving typical food combinations as meals reduce log friction so you can focus on eating well, not typing.
Using meal plans and reminders
“Making meal plans is one way you can stay focused on your health goals and ensure you’re getting the nutrients your body needs. Setting reminders for tasks like writing your grocery list, regularly cleaning out your pantry or freezer, and setting aside dedicated time to cook or prepare meals are all ways you can stay on track and make progress toward your long-term goal,” says Jaeger.
Data to share with your healthcare team
Share weight, daily protein grams, estimated fiber and hydration patterns. Your doctor and registered dietitian can help adjust your plan and address medication side effects.
Frequently Asked Questions about GLP-1 Meal Prep
Can I prepare a meal during dose escalations?
Yes, with modifications. Prepare smaller, lower-fat portions and include soft or liquid options for days when appetite wanes. (1)
What if I can’t finish meals?
Pack leftovers into small portions based on your tolerance and store safely in your refrigerator or freezer. (3) Small, frequent meals are commonly recommended for early satiety or nausea. (1)
Are protein shakes okay long term?
Protein shakes can support symptom management in the short term, but it’s best to take a food-first approach in the long term. (1) Review labels to avoid excess added sugars (1) and sugar alcohols, which can cause GI distress (17), and discuss long-term use with your health care professional.
Bottom line
Keep it simple and make changes based on your GLP-1 symptoms. Prioritize protein, cook a few easy sides, and portion everything small so you can ensure you’re getting the nutrients your body needs while managing the side effects. (1). Track your meals in MyFitnessPal to see patterns, then adjust to meet your health goals. You don’t chase perfection. You build a regular routine that helps your GLP-1 do its job while filling your body with the nutrients and fluids it needs.
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