The GLP-1 Diet Plan: Eat to Maximize Your Results

The GLP-1 Diet Principles

1. Protein first. 0.7-1.0g per lb of goal weight. Most users undereat protein because appetite is suppressed — counter this deliberately.
2. Fiber 25-30g/day. Soluble fiber especially. Helps constipation and supports natural GLP-1 secretion.
3. Moderate fat per meal. Under 25g per meal during early weeks to minimize nausea. Total daily fat 60-90g is fine.
4. Water 2-3L. Slowed gastric emptying combined with reduced appetite leads to dehydration if you don\'t deliberately drink.
5. Smaller, more frequent meals. 4-6 small meals beat 2-3 large ones for nausea and satiety.
6. Modest deficit. 500-750 cal/day below maintenance is plenty. Larger deficits accelerate hair loss and lean mass loss.

Foods to Eat

Protein Powerhouses

• Chicken breast, turkey, lean beef
• Salmon, tuna, sardines, cod
• Eggs, egg whites
• Greek yogurt (plain, 0%/2% fat)
• Cottage cheese
• Whey protein powder
• Tofu, tempeh, edamame
• Lentils, beans, chickpeas

Fiber & Vegetables

• Leafy greens (spinach, arugula, kale)
• Cruciferous (broccoli, Brussels sprouts, cauliflower)
• Berries, especially raspberries (high fiber)
• Oats, quinoa, brown rice
• Chia, flax, hemp seeds
• Beans/lentils (also count for protein)
• Avocado (fiber + healthy fat)

Healthy Fats

• Olive oil, avocado oil
• Avocado, nuts, seeds
• Fatty fish (salmon, mackerel)

Foods to Limit or Avoid

• High-fat fried foods — worsen nausea
• Large portions — slowed gastric emptying = trapped food = nausea
• Sugary drinks — empty calories and may worsen reflux
• Excessive alcohol — dehydration, GLP-1s can amplify alcohol effects
• Ultra-processed snack foods — low satiety per calorie
• Carbonated drinks during early weeks — bloating

Sample 7-Day Meal Plan

Day 1

• Breakfast: 2 eggs + 1 cup spinach + 1/4 avocado on Ezekiel toast (35g protein)
• Lunch: Grilled chicken salad with mixed greens, chickpeas, olive oil dressing (40g protein)
• Snack: Greek yogurt with berries (20g protein)
• Dinner: Salmon, roasted broccoli, sweet potato (35g protein)

Day 2

• Breakfast: Whey protein shake with banana, chia, almond butter (40g protein)
• Lunch: Turkey lettuce wraps with hummus and veg (32g protein)
• Snack: Cottage cheese with raspberries (22g protein)
• Dinner: Lean beef stir-fry with bok choy and brown rice (35g protein)

Repeat the pattern for days 3-7, swapping protein sources and vegetables.

Alcohol on GLP-1

Many users report dramatically reduced alcohol cravings on GLP-1 medications. Slow gastric emptying also amplifies the effect of any alcohol consumed. See full alcohol guide.

Frequently Asked Questions