For people on Wegovy, Zepbound and the new GLP-1 pills
What you eat decides how you feel on your GLP-1.
Nausea, constipation, fatigue, a stalled scale: all of them respond to meal timing, protein and fat. We show you what to change, week by week, for the medication you actually take.
Your injection week
How a weekly GLP-1 usually feels, and what to eat when
Pattern reported by most people on weekly semaglutide or tirzepatide. Daily pills follow a flatter curve.
Start here
Find out in 2 minutes whether your diet is working against your medication
Ten questions
Your medication, where you are in treatment, your side effects, and how you eat: meals, protein, fat, fluids, strength training.
Your two or three changes
Which food factors are most likely making your side effects worse or slowing your loss, what to do about each this week, and day one of your eating plan.
Days 2 to 7, then the companion
The rest of the week for your medication with a shopping list, then the GLPsteady companion: one email a week with what to change as your dose changes. How it works
Guides by side effect
Each guide explains why it happens on a GLP-1, what to eat this week, what to skip for now, and when to call your clinician. Not sure which one applies to you? The quiz tells you.
Nausea
Usually worst 1 to 3 days after a shot or a dose increase. Portion size and fat matter more than the food itself.
What to eat this week
Constipation
Slower digestion plus less food and less thirst. Fluids first, then fiber, added slowly.
What to eat this week
Heartburn and reflux
Food sits longer in the stomach. Smaller meals, less fat, and no lying down for two hours after eating.
What to eat this week
Fatigue
Often simply too little food and fluid. Three small protein meals usually fix more than coffee does.
What to eat this week
Muscle loss
A meaningful share of weight lost can be muscle. Protein at every meal and two strength sessions a week protect it.
What to eat this week
No appetite at all
When you can't face food, aim for protein in liquid form and eat by the clock, not by hunger.
What to eat this week2 minute quiz
Is your diet making your side effects worse and slowing your weight loss?
Ten questions about your medication, your meals and your symptoms. You get the two or three changes most likely to help you this week, and day one of your eating plan.
Eating plans by medication
The nutrition basics are the same for every GLP-1. The timing rules are not. Ozempic and Mounjaro are the same molecules as Wegovy and Zepbound, so they share a plan.
Wegovy and Ozempic
semaglutide · weekly injectionPeak days one to three after the shot. Eat lightest then, plan the bigger meals and strength sessions for the end of the week.
Read the plan
Zepbound and Mounjaro
tirzepatide · weekly injectionAppetite drops harder than on semaglutide for many people. Protein by the clock, not by hunger, or muscle goes with the fat.
Read the plan
Wegovy pill
semaglutide · daily tabletEmpty stomach, no more than 4 oz of water, then 30 minutes before eating. Breakfast is the meal to plan.
Read the plan
Foundayo
orforglipron · daily tabletNo empty stomach rule, so build meals around your day. Daily dosing means a flatter side effect curve and a plan that is the same every day.
Read the planThe four numbers that matter on a GLP-1
Whichever medication you take, these are the targets dietitians keep coming back to. Your clinician may adjust them for you.
Get the 7 day GLP-1 eating plan
Three small meals a day, protein first, built around your injection week. Then one email a week with what to eat as your dose changes. Unsubscribe any time.
Want it tailored to your medication and your side effects? Take the quiz first, the plan comes with your result.
Paying cash for your medication?
The same FDA-approved drug costs different amounts at different programs, and the price jumps when your dose goes up. We track what each program charges.