The medication helps you lose weight. The nutrition keeps you healthy.
Kristin Kirkpatrick, RDN
OrderlyMeds Nutrition Expert
GLP-1 medications can be life-changing. They help regulate appetite, improve blood sugar, and reduce food noise. But if you want long-term success, nutrition must be part of your plan.
Because you’re eating less, what you eat matters more. Here’s how to fuel your body right- starting with the top 5 things every GLP-1 user should focus on.
Top 5 Nutrition Guidelines for GLP-1 Users
1. Prioritize Protein
Protein helps preserve muscle, manage blood sugar, and curb hunger. GLP-1 users are at risk of losing muscle, so consistent, quality protein is essential.
Kristin recommends:
- Start your day with a protein-rich meal
- Add protein after workouts
- Aim for 0.8–1.1 grams per kilogram of body weight, possibly more if you’re active or older
Best sources: Eggs, Greek yogurt, lean meats, wild-caught fish, tofu, cottage cheese, and plant-based options like lentils or edamame.
2. Eat Whole, Nutrient-Dense Foods
Every bite counts—so make it count.
“It’s almost impossible to eat a completely non-processed diet, but our goal should be minimizing ultra-processed foods and focusing on nutrient density.”
Choose foods with simple, whole ingredients: produce, whole grains, nuts, lean proteins, and healthy fats.
3. Stay Hydrated and Keep Things Moving
GLP-1s slow digestion, which often leads to constipation. Prevent it with:
- Plenty of water
- High-fiber foods (vegetables, oats, legumes)
- Daily movement (even short walks help)
- Magnesium or gentle herbal supplements if needed
4. Choose Better Carbs
Don’t eliminate carbs—upgrade them.
Go for slow-digesting, fiber-rich options that support muscle and energy:
- Sweet potatoes
- Quinoa
- Brown rice
- Beans
- Whole fruits
Avoid refined carbs and sugary foods. They spike blood sugar without offering lasting fuel.
5. Control Portion Sizes
Because GLP-1s make you feel full faster, eating large meals can be uncomfortable.
Tips:
- Use smaller plates and utensils
- Eat slowly
- Start with small servings and pause before seconds
Grocery List for GLP-1 Success
Proteins
- Chicken breast or thighs
- Wild salmon, tuna, sardines
- Eggs
- Greek yogurt (plain)
- Cottage cheese
- Lean beef or pork
- Tofu, tempeh, edamame
- Protein shakes (low sugar, few ingredients)
Carbs
- Quinoa
- Brown rice
- Sweet potatoes
- Lentils, black beans, chickpeas
- Oats
- Fruits: apples, berries, bananas
- Vegetables: leafy greens, broccoli, carrots, zucchini
Healthy Fats
- Olive oil
- Avocados
- Almonds, walnuts, chia seeds
Extras
- Bone broth
- Low-calorie dressings: Greek yogurt-based, salsa, horseradish
- Sparkling water or herbal tea
Grocery Shopping Strategies
Shop smarter to support your health goals:
- Shop often, buy less – Avoid bulk-buying packaged foods. Smaller, more frequent trips lead to fresher, cleaner choices.
- Read food labels—or skip them – The healthiest foods (like fresh produce or butchered meat) don’t need labels.
- Shop the perimeter – This is where stores stock fresh food. Most processed, long-shelf-life items are in the center aisles.
- Try single-serve items – These can help with portion control, especially early in your journey.
- Use farmers markets – You’ll find nutrient-dense, local produce and proteins.
- Consider meal delivery kits – Helpful if planning or prepping meals is a challenge.
Final Thoughts
GLP-1s are a powerful tool—but nutrition is what turns short-term results into long-term success.
We have to get bang in every single bite.
Kristin Kirkpatrick, RDN
OrderlyMeds Nutrition Expert
Keep it simple. Eat with purpose. Build habits that support your goals. And remember, you don’t have to do this alone. Join one of our expert webinars with registered dietitian Kristin Kirkpatrick
Content Sourced from Kirstin Kirkpatrick’s webinars Nutritional Considerations on GLP-1s + GLP-1 Success New Customer Orientation
