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.
⚠ Why eating too little matters
Eating under 1,000 calories regularly on these medications can accelerate muscle loss, worsen hair thinning, cause nutrient deficiencies, and make you feel terrible — even if you're losing weight on the scale. Your body still needs fuel to function, maintain energy, and preserve lean tissue.
Common nutrition mistakes
✓ 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
How to eat enough when you're never hungry
Suppressed appetite is the whole point of the medication — but you still need to eat. Here are strategies that work for real people:
Eat by the clock, not hunger
Set meal reminders on your phone. Three meals + one snack per day, even if you're not hungry. Your hunger signals are gone, but your body still needs fuel.
Prioritise calorie-dense foods
Nuts, cheese, avocado, olive oil, nut butters, full-fat yoghurt, eggs. These pack more calories and nutrients into smaller portions you can actually finish.
Use protein shakes strategically
A shake with protein powder, milk, banana, and nut butter = 30-40g protein + 300-400 calories in one small serving. Use as a meal supplement, not replacement.
Softer, liquid-forward foods
Soups, smoothies, protein shakes, cottage cheese, Greek yoghurt. These are easier to eat when you're not hungry and help you reach calorie targets.
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.
Preparing your kitchen
When appetite drops, you will not want to cook elaborate meals. Having the right foods ready — especially small-portion, easy options — prevents the two most common pitfalls: undereating and eating empty calories.
Everyday essentials
For nausea days
Fibre and managing constipation
Constipation is one of the most common GI side effects on GLP-1 medications. Dietary fibre is the first lever — aim for 25-30g daily. Start slowly when adding fibre to avoid making other GI symptoms worse.
Beans & lentils
7-8g per cooked cup • Also high in protein — a bonus
Oats
8g per cup cooked • Gentle on the GI system, easy to eat
Berries (fresh)
3-4g per cup • Fits easily into yoghurt or smoothies
Chia seeds
10g per 2 tablespoons • Mix into yoghurt or smoothies; absorbs liquid
Vegetables (cooked)
2-4g per cup • Softer, easier to digest than raw
Whole grains
3-5g per serving • Use brown rice, whole wheat pasta, barley
Pro tip: Fibre + hydration work together. Drink 2L+ water daily, especially if adding fibre. Without water, fibre can make constipation worse. Check out the "Managing constipation" page for full strategies.
Supplements to consider
These aren't required, but they address real nutritional gaps on GLP-1 medications. Always check with your doctor before starting any supplement.
Multivitamin
During active weight loss (first 6-12 months)
Rapid weight loss reduces nutrient absorption. A good multivitamin covers gaps from eating less and smaller meal sizes.
Protein powder
If struggling to hit protein target
When appetite is suppressed, getting 60-100g of protein from food alone is hard. Powder is a convenient, calorie-efficient tool.
Iron
If blood test shows low levels
GLP-1 medications can affect iron absorption. Women are at higher risk. Don't supplement without testing — excess iron is harmful.
Vitamin D
Standard recommendation + ask your doctor to check levels
Vitamin D deficiency is common in people with obesity. Recheck after 6-12 months of weight loss and supplement if needed.
Drug-specific food timing
Most food advice applies to all weight loss medications. But a few drugs have specific rules worth knowing.
Oral Wegovy (semaglutide pill)
Must be taken on an empty stomach with no more than 120ml of plain water. Wait at least 30 minutes before eating, drinking, or taking other medications.
Foundayo (orforglipron)
No food or water timing restrictions. Can be taken with or without food, at any time of day.
Orlistat (Xenical / Alli)
Take with each meal that contains fat. Limit fat to about 30% of calories per meal. You will also need a fat-soluble vitamin supplement (A, D, E, K) taken at bedtime.
Full eating guides by medication
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
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Last reviewed: April 2026