Semaglutide Meal Planner
Build a GLP-1-friendly meal plan that hits your protein targets in smaller, easier-to-digest portions
Your GLP-1 Meal Plan
Sample Meal Ideas
GLP-1-friendly meals designed for smaller appetites with maximum protein
GLP-1 Friendly Foods
High-protein, low-volume, easy-to-digest options that work well with semaglutide
Eating Well on GLP-1 Medications
GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work by mimicking the incretin hormone GLP-1, which slows gastric emptying, reduces appetite, and increases feelings of fullness. While these medications are highly effective for weight loss, they also dramatically reduce how much food you can comfortably eat at one sitting. Without thoughtful meal planning, it is easy to fall short on protein and essential nutrients, which can lead to muscle loss, fatigue, hair thinning, and nutritional deficiencies during your weight loss journey.
Protein is the single most important macronutrient to prioritize while taking semaglutide. Research shows that up to 40% of weight lost on GLP-1 medications can come from lean muscle mass rather than fat, particularly when protein intake is inadequate. Most experts recommend consuming at least 0.7 to 1.0 grams of protein per pound of body weight daily. Because your total food volume will be significantly lower, every bite needs to count. Eating protein first at every meal, before vegetables or carbohydrates, ensures you meet your target even when fullness sets in early.
Portion size and meal frequency are just as important as food selection on GLP-1 therapy. Many people find that eating 4 to 5 smaller meals instead of 3 larger ones helps manage nausea, a common side effect during dose escalation. Foods that are dense in protein but low in volume, such as Greek yogurt, eggs, cottage cheese, and lean meats, allow you to hit your macros without feeling painfully full. Avoid high-fat, fried, or greasy foods, as they slow digestion even further and can worsen gastrointestinal symptoms like bloating, cramping, and reflux.
Staying hydrated is critical but often overlooked on semaglutide. Because you eat less food, you lose an important source of water intake. Aim for at least 64 ounces of water daily, sipping throughout the day rather than gulping large amounts at meals. Carbonated beverages and drinking through straws can introduce excess air and increase bloating. Pair your meal plan with light resistance training at least two to three times per week to further protect muscle mass, and consider working with a registered dietitian who understands GLP-1 medications to fine-tune your nutrition plan as your dose increases.
How to Use This Meal Planner
- Enter your current body weight using the input field. Toggle between pounds and kilograms with the unit switcher. Your weight is used to calculate a personalized daily protein target.
- Select how many meals you eat per day. If you experience nausea or feel full quickly, choose 4 or 5 smaller meals instead of 2 or 3 larger ones.
- Choose your protein goal level. The recommended setting (0.8 g/lb) is ideal for most people on GLP-1 medications. Select maximum (1.0 g/lb) if you are actively strength training.
- Check any dietary preferences that apply to you, such as dairy-free, gluten-free, or vegetarian. The meal suggestions will be filtered to match your needs.
- Click Generate Meal Plan to see your protein targets, per-meal protein goals, sample meal ideas with protein breakdowns, and a curated list of GLP-1-friendly foods.
Frequently Asked Questions
How do I manage nausea while eating on semaglutide?
Nausea is the most common side effect during the first weeks and after dose increases. To minimize it, eat slowly and stop eating as soon as you feel satisfied rather than full. Choose bland, low-fat, low-volume foods. Avoid lying down immediately after eating. Eating 4 to 5 small meals instead of 2 or 3 large ones helps keep your stomach from becoming overly full. Ginger tea, peppermint, and cold foods like smoothies or chilled Greek yogurt can also ease queasiness.
How much protein do I really need on GLP-1 medications?
Most obesity medicine specialists recommend 0.7 to 1.0 grams of protein per pound of body weight daily while on semaglutide. This is significantly higher than the general recommended daily allowance because GLP-1-mediated weight loss can cause substantial muscle loss without adequate protein. For a 180-pound person, that means 126 to 180 grams of protein per day. Protein supplements like whey or collagen shakes can help bridge any gaps.
What portion sizes should I aim for on semaglutide?
Most people on GLP-1 medications find that they can comfortably eat about half to two-thirds of what they ate before treatment. A typical meal might be 4 to 6 ounces of protein, half a cup of vegetables, and a small serving of complex carbohydrates. Use a small plate or bowl to help with visual portioning. The key is to eat slowly, chew thoroughly, and stop at the first sign of fullness. Overeating can lead to significant nausea, vomiting, or gastric discomfort.
When should I eat protein during the day for the best results?
Distribute your protein intake evenly across all meals rather than loading it into one or two sittings. The body can only absorb and utilize about 30 to 50 grams of protein per meal efficiently for muscle protein synthesis. Always eat your protein source first at every meal before moving on to vegetables, carbs, or fats. This ensures you get adequate protein even if you become full before finishing your plate, which is common on GLP-1 medications.
What foods should I avoid while taking semaglutide?
Avoid or minimize high-fat and fried foods (they worsen nausea and slow already-delayed gastric emptying), very sugary foods and drinks (cause blood sugar spikes and provide empty calories), carbonated beverages (increase bloating and gas), alcohol (dehydrates and adds empty calories with increased sensitivity), very spicy foods (can irritate the stomach), and large portions of raw fibrous vegetables (hard to digest in large amounts). Processed and ultra-processed foods should also be limited since every calorie counts when your intake is reduced.
Can I use protein shakes to meet my protein goals?
Yes, protein shakes are an excellent tool for people on GLP-1 medications because they deliver concentrated protein in a low-volume, easy-to-digest format. Look for shakes with at least 25 to 30 grams of protein per serving and minimal added sugar. Whey protein isolate, casein, and plant-based blends (pea, rice) all work well. Avoid mixing shakes with high-fat ingredients like peanut butter or full-fat milk if you experience nausea. Sip slowly rather than drinking quickly to avoid overwhelming your stomach.
Will I lose muscle mass on semaglutide even with enough protein?
Some lean mass loss is expected during any significant weight loss, typically 20 to 30% of total weight lost. With adequate protein (0.8 to 1.0 g/lb body weight) and regular resistance training 2 to 3 times per week, you can significantly reduce muscle loss and may even maintain most of your lean mass. Studies show that the combination of high protein intake plus strength training is the most effective strategy for preserving muscle during GLP-1-mediated weight loss. Without these interventions, muscle loss can reach 40% or more of total weight lost.
