Foods to Eat While Taking A GLP-1 Like Semaglutide or Tirzepatide: A Beginner’s Guide

If you’ve started a medical weight loss journey with semaglutide (like Ozempic® or Wegovy®) or tirzepatide (like Mounjaro® or Zepbound™), congrats—you’re already taking a powerful step toward transforming your metabolism and health. But while these medications are game-changers, what you eat still matters… a lot.

Here’s your guide to nourishing your body while maximizing results, minimizing side effects, and feeling your best on the journey.

Why Your Diet While on a GLP-1 Still Matters

Semaglutide and Tirzepatide work by:

• Slowing gastric emptying

• Improving insulin sensitivity

• Reducing appetite

But that doesn’t mean you can eat anything and lose weight. In fact, poor food choices can:

• Trigger nausea and bloating

• Stall your weight loss progress

• Lead to muscle loss instead of fat loss

Let’s fix that with a simple, effective approach to eating.

Best Foods to Eat on a GLP-1 Like Semaglutide or Tirzepatide

These foods will support fat loss, curb nausea, and help you feel energized—not sluggish.

1.  Lean Proteins (Your Muscle’s Best Friend)

• Chicken breast, turkey, tofu, eggs, Greek yogurt, cottage cheese, fish

• Aim for 80–120g of protein daily (or more, based on your weight)

Why? These meds suppress appetite—if you don’t get enough protein, your body may burn muscle.

2. High-Fiber Veggies (for fullness + digestion)

• Leafy greens, broccoli, cauliflower, zucchini, asparagus, Brussels sprouts

• Roast them, blend them into soups, or stir-fry with a healthy fat.

3.  Healthy Fats (help keep you full longer)

• Avocado, olive oil, nuts, seeds, fatty fish (salmon, sardines)

  
  

Pro tip: A bit of healthy fat in your meals can reduce nausea and make food more satisfying.

4. Complex Carbs (in moderation)

• Quinoa, oats, sweet potatoes, beans, lentils, berries

• Avoid refined carbs, but don’t ditch carbs entirely unless your provider suggests it.

Foods to Avoid or Limit While on a GLP-1

Some foods can worsen side effects or stall results:

• Greasy or fried foods → Common nausea triggers

• Sugary snacks, sodas, and alcohol → Can spike blood sugar + cause GI distress

• Highly processed foods → Low in nutrients, high in salt and inflammation

What About Fluids?

• Hydration is crucial—especially if you’re eating less.

• Aim for at least 64 oz of water daily.

• Add electrolytes if you’re feeling weak or lightheaded (especially early on).

Sample Day of Eating On a GLP-1

Here's a sample meal plan for foods to eat while on a GLP-1 like semaglutide or tirzepatide.

Breakfast:

Scrambled eggs with spinach + ½ avocado

Green tea or water with lemon

Lunch:

Grilled chicken over quinoa & roasted veggies

Side of mixed greens with olive oil

Snack:

Greek yogurt with a few berries + chia seeds

Dinner:

Salmon filet with steamed broccoli & mashed sweet potato

Final Tips For What To Eat On A GLP-1

• Eat slowly – You’ll feel full faster on these meds.

• Don’t skip meals – You still need fuel.

• Consider IV nutrient support – For energy, hydration, and faster recovery (ask us about NAD or Tri-Immune infusions).

Ready to Start or Optimize Your Plan?

The Parlour offers customized nutrition guidance, semaglutide and tirzepatide weight loss programs, and add-on support like IV therapy to help you feel your best.

Book a consultation or reach out—we’re here to guide every step of your transformation.