“What should I eat?” is one of the most-asked questions once people start a GLP-1 medication. Appetite drops, portions shrink, and suddenly every meal matters more. The goal is not a strict diet – it is making the food you do eat count: enough protein to protect muscle, enough fiber to keep digestion moving, and meals gentle enough to avoid triggering nausea on compounded semaglutide or compounded tirzepatide.
Protein comes first
When you lose weight quickly, some of that loss can come from muscle – unless you eat enough protein and keep moving. Most guidelines for people on GLP-1 medications suggest roughly 0.7 to 1 gram of protein per pound of your goal body weight per day, spread across meals. Not sure what your number is? Our protein calculator works it out for you in a few seconds.
- Easy wins: eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, protein shakes.
- Eat the protein on your plate first, before the sides.
- On low-appetite days, a shake or smoothie is easier than a full meal.
Fiber without the misery
Constipation is one of the most common GLP-1 side effects, and fiber is part of the fix – but a sudden fiber overload can cause bloating. Build up gradually with cooked vegetables, oats, berries, beans in small portions, and plenty of water. Fiber without water can make things worse, so pair them.
Nausea-friendly eating
If your stomach is sensitive, especially in the first day or two after your dose:
- Choose cold or room-temperature foods – they smell less and sit better.
- Keep meals small; graze instead of loading one plate.
- Skip greasy, fried, and very spicy food until you know your tolerance.
- Try ginger tea, plain crackers, or broth when nothing sounds good.
Do you need to count calories?
You do not have to track every bite, but it helps to understand your rough numbers. A moderate calorie deficit is what drives fat loss while the medication handles appetite. Our calorie deficit calculator can estimate your daily target, and the BMI calculator helps you track progress beyond the scale alone.
Keep it simple
Protein first, fiber gradually, water always, smaller plates, and patience with your stomach. That is most of the game. Your provider can help you adjust if side effects make eating hard – that is what your monthly follow-up consultations are for. Learn more about the full program on our weight loss page.
Compounded semaglutide and compounded tirzepatide are not FDA-approved medications. This article is for general education only and is not medical advice or a personalized nutrition plan. Individual needs vary – follow the guidance of your licensed provider.
