What do I eat while taking GLP-1s?

If you’re taking a GLP-1 medication such as semaglutide or tirzepatide, your appetite may be noticeably lower than it used to be. That can make it easier to eat less—but it can also make it harder to get enough of the nutrients your body needs. One of the most important things to prioritize during weight loss is protein, because getting enough protein can help support your muscles as your weight changes.

Rather than trying to eat as little as possible, make the food you do eat count. Try to include a source of protein at each meal and snack, such as chicken, fish, eggs, Greek yogurt, cottage cheese, beans, lentils, tofu, or a protein shake when needed. Because you may feel full more quickly on a GLP-1, it can help to eat your protein first rather than filling up on lower-protein foods and realizing later that you didn't eat enough. Your individual protein needs depend on factors like your body size, activity level, age, and health history, so there isn't one number that works for everyone.

But protein isn't the whole story. Your muscles also need a reason to stick around. Muscle-strengthening exercise—such as lifting weights, using resistance bands, or doing bodyweight exercises—provides that stimulus. Research and current clinical guidance support combining adequate protein with resistance training to help preserve muscle during weight loss.

The goal isn't to eat a perfect diet while taking a GLP-1. It's to make sure you're still giving your body enough nutrition to support your health, strength, and daily life as your weight changes. If you're struggling to eat enough protein or aren't sure how to structure your meals around your medication, a registered dietitian can help you develop a plan that fits your appetite, preferences, and goals.