What I Ate for the Best Weight Loss Results While on GLP-1 Medications
- Michael From The GLP-1 Source
- Mar 10
- 5 min read
Updated: Apr 8
If you’re taking a GLP-1 medication like Ozempic or Mounjaro and wondering, What the heck am I supposed to eat to actually lose weight and feel good?—trust me, you’re not alone.
When I first started looking into these medications, I saw so many people assuming they were some kind of magic bullet. And don’t get me wrong, they help—a lot! But I quickly realized that what you eat still plays a massive role in how well they work.
I’ve seen people struggle with slow weight loss, frustrating plateaus, and annoying side effects like bloating and constipation—just because they weren’t eating in a way that actually supports their body while on these meds.
So, if you’re feeling stuck or just want to make sure you’re doing this right, I’m going to share exactly what worked for me: what to eat, what to avoid, and the #1 mistake I see people make every single day that slows down their progress.
The 3 Key Nutrients That Changed Everything
When I started dialing in my nutrition, I realized that three nutrients were absolutely non-negotiable for seeing real results:
Protein (to preserve muscle & keep my metabolism high)
Fiber (to keep digestion moving & control hunger)
Healthy fats (to keep me full and support my hormones)
Protein: The Secret to Losing Fat Without Losing Shape
One of the biggest risks of taking a GLP-1 medication is muscle loss—and I had no idea how important protein was until I noticed people talking about losing weight but feeling weaker or looking "soft."
That’s because these meds reduce your appetite so much that if you’re not careful, you end up eating too little protein, which leads to muscle loss, a slower metabolism, and just feeling kinda...blah.
I made it my goal to get at least 80-100g of protein a day, minimum. And if I was working out or lifting weights, I aimed even higher.
Some of my go-to protein sources:
Chicken, fish, eggs, and Greek yogurt
Lean beef (in moderation)
Tempeh, and lentils for plant-based options
Protein shakes (but only when I really needed to hit my goal)
Once I started prioritizing protein, I felt the difference. I wasn’t just losing weight—I was keeping my shape, staying strong, and not hitting that sluggish, tired phase that so many people complain about.
Fiber: The Game-Changer for Digestion & Hunger Control
I’ll be honest—before starting GLP-1s, I never really thought much about fiber. But let me tell you, I learned the hard way that skipping it was a huge mistake.
One of the most annoying side effects of these meds? Constipation.
Since GLP-1s slow down digestion, if you’re not eating enough fiber, everything just… stops moving. Not fun.
I started aiming for at least 25-30g of fiber a day, and suddenly, everything felt way better. I wasn’t bloated, I wasn’t uncomfortable, and I felt lighter overall.
Some of my favorite fiber-rich foods:
Leafy greens (spinach, kale, etc.)
Avocados (healthy fats + fiber = a win-win)
Chia seeds & flaxseeds (I’d sprinkle them on yogurt or in smoothies)
Berries (so good in Greek yogurt!)
Whole grains (quinoa, oats, etc.)
And if I ever really needed help? Magnesium citrate was a lifesaver—but only after making sure my fiber was on point.
Healthy Fats: Staying Full & Keeping Hormones Happy
The biggest mistake I see people make? Cutting out fats completely.
I get it—years of dieting have made us think fat = bad. But the truth is, the right kinds of fats actually help you lose weight.
When I started making sure I had healthy fats in my meals, I noticed I stayed full way longer and didn’t have those random cravings.
Some of my favorites:
Avocados
Olive oil
Nuts & seeds
Fatty fish like salmon
But here’s the thing—not all fats are created equal. I tried to avoid heavily processed seed oils (like canola and soybean oil) and greasy fried foods because they just made me feel sluggish and bloated.
The #1 Mistake That Slows Down Weight Loss on GLP-1s
Okay, here’s where a lot of people go wrong—they eat too little.
I know, I know—these meds are meant to suppress appetite, so eating less should mean faster weight loss, right? But if you cut your calories too low, your body freaks out.
Instead of burning fat, it slows your metabolism down, holds onto weight, and starts breaking down muscle instead of fat. This is exactly why people hit those frustrating plateaus.
For me, I made sure I wasn’t eating less than 1,200-1,500 calories a day (unless a doctor advised otherwise). The key was to eat enough to keep my body running well while still being in a calorie deficit.
Foods I Avoided While on GLP-1s
There were a few things that just didn’t sit well with me while on the medication, and avoiding them made my life somuch easier:
Ultra-processed junk foods – These slowed down fat loss and made me feel bloated. Things like chips, pastries, frozen dinners, and sugary drinks were a no-go.
Fried & greasy foods – These triggered nausea big time since GLP-1s slow digestion.
Sugary drinks – Calories I didn’t even notice adding up. I swapped sodas and fruit juices for black coffee, tea, sparkling water, or protein smoothies.
What My Daily Meals Looked Like
To keep things simple, here’s what a solid day of eating looked like for me while on GLP-1s:
🍳 Breakfast (High protein & fiber)
Scrambled eggs with avocado & whole wheat toast
Greek yogurt with berries & chia seeds
🥗 Lunch (Balanced meal for energy)
Grilled chicken, quinoa, and roasted veggies
Turkey & avocado whole wheat wrap
🍽️ Dinner (Light but nutrient-dense)
Baked salmon, sweet potatoes, and broccoli
Stir-fry with tofu, brown rice, and vegetables
🥜 Snacks
Handful of almonds
Apple with peanut butter
Hard-boiled eggs
Eating this way helped me lose weight while still feeling strong, full, and energized.
If you’re on a GLP-1 and feeling stuck, take a look at your nutrition. Small tweaks can make all the difference.
Make sure you’re eating enough (not too little), getting your protein, fiber, and healthy fats, and cutting out the stuff that makes you feel like crap.
Most importantly? Find a way of eating that works for YOU. That’s the key to making this weight loss sustainable—not just a quick fix.
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