GLP-1 NUTRITION GUIDE | MyStart Health
Maximize Your Results. Minimize Side Effects. Feel Your Best.
Disclaimer: This guide is for general educational purposes only. It is not a substitute for professional medical or nutritional advice. Always consult your doctor or a registered dietitian before making significant dietary changes.
Why Nutrition Matters on GLP-1s
GLP-1 medications slow digestion, reduce appetite, and help stabilize blood sugar — which can lead to incredible results when paired with balanced nutrition. However, because these medications change how your body digests food, what and how you eat becomes even more important to:
Prevent nausea, bloating, or constipation
Maintain muscle mass while losing fat
Support energy, focus, and mood
Promote long-term metabolic health
Daily Nutrition Principles for All GLP-1 Users
Eat smaller, slower meals – chew thoroughly, stop when 80% full.
Prioritize protein first – helps preserve lean muscle.
Stay hydrated – 64–100 oz of fluids daily (water, electrolytes, herbal tea).
Limit added sugars & alcohol – they trigger nausea and blood sugar spikes.
Choose fiber-rich foods – ease digestion and support fullness.
Sample Day on a GLP-1-Friendly Plan
(Female, 40, BMI 32, 1200 kcal)
Breakfast (300 kcal)
- 1 scrambled egg + 2 egg whites
- ½ cup oatmeal with cinnamon
- ½ banana or handful of berries
💡 Tip: Add a scoop of unflavored collagen or whey protein to oatmeal for an extra 15–20g protein.
Lunch (350 kcal)
- 3 oz grilled chicken breast or tuna
- 1 cup mixed greens with cucumber, tomato, and olive oil vinaigrette
- ½ cup quinoa or lentils
💡 Tip: If nausea occurs, swap quinoa for mashed sweet potato or avocado toast on whole-grain bread.
Snack (150 kcal)
- Greek yogurt (plain, nonfat)
- Sprinkle of chia seeds or sliced almonds
💡 Tip: Choose protein-rich snacks — they help prevent muscle loss and mid-day hunger.
Dinner (400 kcal)
- 4 oz baked salmon or lean ground turkey
- ½ cup roasted vegetables (zucchini, peppers, broccoli)
- ½ cup brown rice or cauliflower rice
💡 Tip: Add a scoop of unflavored collagen or whey protein to oatmeal for an extra 15–20g protein.
Macro-Based Nutrition Targets
Below are general calorie and macronutrient ranges based on age, gender, and BMI category.
(90-120g)
(90-120g)
(25-5g)
(100-130g)
(90-110g)
(30-35g)
(100-130g)
(80-100g)
(30-35g)
(100-120g)
(80-100g)
(25-30g)
(110-140g)
(110-140g)
(30-40g)
(130-160g)
(120-140g)
(35-45g)
(120-150g)
(100-120g)
(35-40g)
(110-140g)
(100-120g)
(30-40g)
All values approximate and should be personalized by a licensed dietitian.
Pro Tips for Comfort and Success
Small utensils, small bites: slows eating and reduces nausea.
Separate fluids and meals: drink 20–30 minutes before or after eating.
Protein before carbs: improves fullness and stabilizes blood sugar.
Stay consistent: routine matters more than perfection.
Track progress: muscle preservation and energy are as important as the scale.
Adding More Protein the Easy Way
Protein powders: Whey isolate, collagen, or vegan blends in shakes, smoothies, or coffee.
High-protein snacks: Greek yogurt, cottage cheese, jerky, edamame, boiled eggs.
Sneaky swaps: Use Greek yogurt in place of sour cream, or add egg whites to oats.
Liquid meals: Smoothies with protein powder, almond milk, spinach, and berries digest easily.
Mini meals: Eat protein in small portions throughout the day to avoid fullness or nausea.
GLP-1 Gut-Friendly Food Ideas by Category
Final Note
The goal isn’t just to lose weight — it’s to transform your metabolism, digestion, and long-term health.
Your GLP-1 journey is most successful when combined with smart nutrition, mindful eating, and active communication with your healthcare provider.
