On Wegovy, Ozempic, Foundayo, or orforglipron? The drug cuts appetite. What you actually eat still decides how much muscle you keep, how bad the side effects are, and how much weight comes back when you stop.
Aim for 25-35g protein per meal. GLP-1 users routinely under-eat protein because appetite is low. Every meal starts with the protein source, then everything else.
If appetite is suppressed, eat on a schedule — 3 meals, even small ones. Chronic under-eating drives muscle loss and makes rebound worse.
Nausea, constipation, and reflux are the main complaints. Fiber (25-30g/day) and 2L+ water dramatically reduce both.
Fatty meals + higher GLP-1 doses = reliable nausea. Lean protein, vegetables, and moderate carbs tolerate much better.
Liquid calories bypass the appetite signal. Smoothies, lattes, juices, wine — these add calories that the drug won't suppress.
Eggs + Greek yogurt + berries. Or protein smoothie with 30g whey, spinach, frozen berries.
Grilled chicken + mixed greens + quinoa + olive oil. Or salmon + roasted vegetables.
Lean protein (chicken, fish, lean beef, tofu) + 2 cups vegetables + small starch portion.
Cottage cheese, protein shake, hard-boiled eggs, edamame. Skip crackers and sweets.
Your protein target, meal structure, and habit priorities depend on your specific eating profile. Take the 2-minute quiz for a plan built around yours.
Take the free quizThis is educational content, not medical advice. Talk to your doctor about nutrition while on any medication. Finally Fit provides nutrition coaching and does not prescribe or monitor medications.