What to Eat: A Diet Menu for Weight Loss on GLP-1 Medications

A healthy diet menu for weight loss on a GLP-1 medication generally centres on three priorities: enough protein to preserve muscle as weight changes, foods that are gentle on a digestive system that may be working more slowly, and enough volume of nutrients despite eating smaller portions overall.

Protein first

Protein is the most important macronutrient to build meals around. It supports muscle retention, contributes to fullness, and tends to be well tolerated even when appetite is low. Practical high-protein options to anchor meals include:

• Eggs, Greek yoghurt, and cottage cheese (easy to eat in small quantities)
• Chicken, turkey, white fish, and tinned fish such as salmon or tuna
• Legumes — lentils, chickpeas, edamame — which also provide fibre
• Tofu and tempeh for plant-based days

Vegetables and fibre

Non-starchy vegetables — courgette, spinach, broccoli, cucumber, peppers — add volume, micronutrients, and fibre without placing a heavy load on a slower digestive system. Cooked vegetables are often better tolerated than raw when nausea is present.

Carbohydrates: keep them, but choose wisely

Cutting carbohydrates entirely is rarely necessary. Oats, sweet potato, brown rice, and wholegrain bread provide energy and fibre. Smaller portions work well because reduced appetite naturally limits intake. Highly processed foods and sugary snacks tend to be less satisfying per calorie and can worsen gastrointestinal discomfort that some people experience on GLP-1 medications.

Hydration and meal timing

Drinking water regularly — particularly between meals rather than during them — supports digestion and helps distinguish thirst from hunger. Spacing meals across the day in smaller portions rather than two or three large ones is an approach many people find more comfortable.

For a structured approach to eating on this type of medication, the GLP-1 diet overview covers the broader principles in detail, and a ready-to-follow GLP-1 diet plan with weekly structure is available if you want a more mapped-out starting point.

Knowing what to eat is one thing — logging it consistently, especially when appetite is unpredictable, is where many people struggle. GLP Trackr's AI photo scan makes food logging almost effortless: point your camera at a meal and the app estimates calories, protein, and macros instantly, without manual searching or weighing.

From there, the meal plans and recipe library in the app are built specifically around GLP-1 eating patterns — high-protein, gentle-on-the-stomach options with easy swaps for days when certain foods feel unappealing. You can also set personal targets for protein, calories, fibre, and water, and track progress toward them each day through the morning check-in.

Tracking what you eat consistently gives you data you can actually use — patterns in energy, weight trends, and how different meals sit with you, all of which make conversations with your prescriber or doctor more informed. For a broader look at how the app supports calorie and nutrition tracking as part of your journey, the calorie deficit guide explains how the numbers fit together. You can also explore how the GLP Trackr diet tracking features work day to day.

GLP Trackr is a tracking and journaling tool — it helps you record and understand your own patterns, and is not a substitute for guidance from your healthcare professional. If you have any concerns about nutrition, weight management, or how your medication is affecting your appetite, speak with your prescriber or doctor.

Ready to make your diet menu work harder for you? Download GLP Trackr on the App Store or Google Play and start a free 7-day trial — snap your meals, hit your protein targets, and see your progress build.