GLP-1 medications are growing in popularity, so our nutrition coaches have developed tips for GLP-1 meal plans to support weight loss!
Weight loss medications like Mounjaro, Ozempic and Trulicity have blown up in popularity throughout the last year or so. These medications are commonly known as GLP-1 agonists, which are helping people all over the world with their weight loss goals.
A 2024 KFF Health Track Poll has recently stated that around 1 in 8 adults have tried taking a GLP-1 medication, so it’s safe to say that these medications aren’t going anywhere and that many fitness enthusiasts will be using them throughout the foreseeable future.
GLP-1 medications are an effective and safe way to lose weight, but they have to be combined with equally effective workout regimens and nutrition plans. Our nutrition coaches have rigorously studied GLP-1 medications throughout the past couple of years, so we understand how these medications impact your body—as well as how you can best support yourself while on a GLP-1.
So, check out the below sections to learn more about what you should be eating while on a GLP-1 diet!
What Exactly Are GLP-1 Medications?
GLP-1 medications are designed to manage an individual’s blood sugar levels, and ultimately treat health issues like diabetes and obesity. GLP-1 is a natural hormone that controls many bodily functions, including:
- Glucose level control
- Insulin release
- Hunger and fullness signaling
- Digestion
GLP-1 medications mimic your natural hormones by binding to your GLP receptors, and it’s absolutely important to remember that your body needs regular exercise and a nutrient-dense diet in order for your GLP-1 medication to be fully effective!
How GLP-1 Medications Impact Eating Habits
GLP-1 drugs will slow down your body’s natural digestion process, which means you’ll feel fuller for much longer and need to eat much less.
Over a significant period of time, you’ll eat fewer calories than you’ll burn on a daily basis. This leads to noticeable fat and weight loss; however, you’ll have to take extra care of yourself in order to meet your nutritional needs while taking a GLP-1 medication.
GLP-1s & Nutrition
Because you’ll generally be less in tune with your fullness and hunger cues while taking a GLP-1, it’s often challenging to meet your body’s micronutrient and macronutrient needs on a daily basis.
Although eating fewer calories each day can help you lose weight, severe lacks of nutrients and calories can lead to serious health effects like:
- Low energy levels
- Mood swings
- Frequent illness
- Poor digestion
- Hair and skin problems
GLP-1s are also known for leading to muscle loss, which is why GLP-1 nutrition plans always focus on balancing resistance training and healthy eating to support sustainable, long-term results.
What’s A Good GLP-1 Diet?
Although a “good GLP-1 diet plan” will vary on an individual basis, it’s important for everyone taking these medications to maintain baseline targets of fiber, protein and daily calories.
Your GLP-1 nutrition plan will depend upon your unique weight loss goals, personal preferences, and current nutritional intake. However, the Rising Legends experts do have a few tips and strategies that you can keep in mind while you’re planning your GLP-1 diet!
Calorie Count vs. Nutrient Density
It’s common for people on a weight-loss diet to count their calories, but this strategy is slightly different when you’re on a GLP-1 medication. Because the medication will support a calorie deficit, many people actually need to count calories to avoid undereating—and ultimately help themselves meet baseline energy requirements.
But sufficient calorie intake is just one piece of the GLP-1 nutrition puzzle, because it’s also essential to maintain your focus on what’s known as nutrient density. Nutrient density becomes increasingly more important when a GLP-1 causes you to not eat as much food volume as you’re used to, because it helps prevent deficiencies and supports bodily processes like digestion.
This is why we often recommend eating nutrient-dense foods in low volumes in order to get your energy needs, without filling up too quickly.
Protein Needs On GLP-1 Medications
Protein is a key macronutrient that supports muscle mass growth, so it’s even more important when you’re on a GLP-1 diet.
Our recommendation is to calculate a daily protein intake range that’s right for your unique needs, and these equations are something that our nutrition coaches can help you with.
And in addition to protein intake, you’ll also need to prioritize other key nutrients like fiber, dietary fat, carbohydrates, and micronutrients while on a GLP-1. Some good protein sources for your GLP-1 meal plan include:
- Turkey and chicken breast
- Egg whites
- Greek yogurt
- Shrimp
- Turkey bacon
- Turkey or chicken sausage
- Top sirloin & other lean red meats
And if you’re a vegetarian or vegan, consider protein sources like tempeh, tofu, seitan, and other plant-based protein powders.
Other Great GLP-1 Diet Foods For Meeting Daily Nutrition Needs
It’s no secret that eating enough calories and consuming an adequate amount of nutrients can be more challenging on a GLP-1 diet, which is why it’s often suggested to combine your protein and fat sources in order to reach daily nutrition needs.
Some great GLP-1 diet foods to keep in mind include:
- Salmon
- Chicken thighs
- Whole eggs
- Tuna
- Lean beef/steak
- Full-fat cottage cheese
- Full-fat yogurt
Fiber intake is also essential for regulating your cholesterol levels, digestion, gut health, blood sugar, and overall fullness while on a GLP-1. Some good examples of foods that are rich in both fiber and protein include:
- Chickpeas
- Lentils
- Edamame
- Black beans
- Green peas
- Quinoa
3 Important Tips For Meal Planning On A GLP-1 Diet
GLP-1 meal plans are different for everyone, but there are some key tips that you should keep in mind to guarantee that you’re meeting your body’s daily nutritional needs while using a GLP-1 medication.
Our top-three important GLP-1 diet tips include:
- Choose high-fiber sources that are also rich in protein to cover your baseline macro and micronutrient needs.
- Monitor your daily calorie intake. This might require smaller meals and snacks to help you reach calorie goals.
- Consider consulting a nutrition coach. Working with an experienced nutrition coach will go a long way to maximize your GLP-1 diet’s results.
Speak With The Rising Legends Nutrition Coaches To Learn More About GLP-1 Dieting & Nutrition!
Some people think that GLP-1 medications are taking the easy way out of fitness plans, but these medications exist for a reason and they can be effective when combined with resistance training and proper nutrition.
Our nutrition coaches have extensive experience supporting people taking GLP-1 medications, and we’re here for you when you need help developing your ongoing GLP-1 diet plan.
We look forward to seeing you at the gym!