What should I eat while taking medication?
Quick read · 5 min
Eating enough is critical — especially protein. Most people on GLP-1 drugs need 60-100g of protein per day to preserve muscle. Eating too little (under 1,000 calories) is one of the most common mistakes.
- •Protein target: 1.2-1.6g per kg body weight daily (that's roughly 60-100g for most people)
- •Minimum calories: stay above 1,200/day — your appetite drops but your body still needs fuel
- •No special diet needed — the drug handles appetite, you handle nutrition quality
- •Hydration matters more now — reduced food = reduced fluid intake
Your protein target
Enter your current weight to see how much protein you should aim for each day.
The #1 nutritional mistake on GLP-1 drugs is not eating enough. When appetite drops dramatically, many people accidentally eat under 800 calories — which accelerates muscle loss and causes hair thinning.
What a good day of eating looks like
Breakfast
30g proteinGreek yoghurt with berries, nuts, and a drizzle of honey
Lunch
25g proteinChicken or tuna salad wrap with vegetables
Snack
10g proteinCheese with apple slices, or cottage cheese with fruit
Dinner
35g proteinSalmon or chicken with roasted veg and quinoa or rice
Daily total: ~100g protein · ~1,400 calories
This is a realistic target, not a rigid plan. Adjust portions to your appetite.
The short version
✓ Do this
- •Protein first at every meal — eat it before carbs or veg
- •Eat even when you're not hungry — aim for at least 1,200 calories
- •Drink 2L+ water daily — reduced food = reduced fluid intake
- •Track protein for the first month until you get a feel for it
✗ Avoid this
- •Skip meals because you're not hungry — you still need fuel
- •Eat under 1,000 calories regularly — this accelerates muscle loss
- •Rely on liquid calories only — solid food with protein is essential
- •"Diet on top of the medication" — restrictive dieting is counterproductive
Supplements to consider
Multivitamin
Recommended during active weight loss
Protein powder
If struggling to hit protein target
Iron
If blood test shows low levels
Vitamin D
Commonly low — ask your doctor to check
Always discuss supplements with your doctor before starting them.
Bottom line
- →Protein is non-negotiable — it's the single most important nutritional priority
- →Eating too little is worse than eating too much — don't "diet on top of the drug"
- →Track protein for the first month until you develop a feel for what adequate looks like
Next step most people take
Based on clinical trials · No rankings · Every claim linked to source
Last reviewed: March 2026