Practical nutrition guides for life on GLP-1 medications, in the order most people need them: from before your first dose to coming off it.
Every guide is exclusively evidence-based. Each claim links to peer-reviewed research or recognised nutrition guidelines.
How the medication changes the way you eat, and the targets worth setting before your first dose.
A plain-English, evidence-based explainer on GLP-1 medications like Mounjaro, Ozempic, and Wegovy: what they are, and how they affect appetite, blood sugar, and digestion.
Food noise is the constant mental chatter about eating that GLP-1s like Ozempic and Mounjaro famously switch off. Here's what it is, why it comes back, and what to eat when it does.
There's no official GLP-1 diet, but a few principles do most of the work: protein first, enough fibre and smaller meals. What to eat each day, with the evidence.
Your daily protein target on Mounjaro, Zepbound, Ozempic or Wegovy, which number to use if you have a lot of weight to lose, and how to actually eat it when you're not hungry.
On a GLP-1 medication your appetite is smaller, so every bite counts. Here are practical high-protein foods and simple ways to hit your protein target.
Side effects are most common when you start and after each dose increase. Most respond to changes in how and what you eat.
What your first week on Mounjaro, Zepbound, Ozempic or Wegovy is really like: side effects, appetite, the scale, and a simple way to eat while your body adjusts.
Do you need to eat before your Mounjaro, Zepbound, Ozempic or Wegovy shot? What the labels say, why the days after your dose matter more, and the easiest foods when nausea hits.
The Wegovy pill needs an empty stomach and a 30-minute wait. Foundayo has no food rules. What the labels say, how to build your mornings around each one, and what to eat on a GLP-1 pill.
Nausea on Mounjaro, Zepbound, Ozempic or Wegovy? How common it is and how long it lasts, what to eat and drink when you feel sick, how to keep your protein up, what helps around dose increases, and the signs that mean you should get help.
Lost your appetite on Mounjaro, Zepbound, Ozempic or Wegovy, or suddenly can't face foods you used to like? Why it happens, how to still get enough protein, what to eat when nothing appeals, and when to get help.
Constipation is one of the most common GLP-1 side effects. Here's how to stay regular with fibre, fluids, and movement, plus when to see a doctor, with the evidence.
Why Mounjaro, Zepbound, Ozempic and Wegovy cause diarrhea, how long it usually lasts, what to eat and avoid to settle it, what a pharmacist can offer, and when to see a doctor.
Sulfur burps (sulphur or eggy burps) on Mounjaro, Zepbound, Ozempic or Wegovy: how common they are, why they happen, the meals and habits that make them worse, what to eat instead, and when to see a doctor.
Bloated on Mounjaro, Zepbound, Ozempic or Wegovy? How common it is, the four usual causes (a slower stomach, constipation, swallowed air and gassy foods), what to eat and check on labels, what a pharmacist can offer, and when bloating needs a doctor.
Heartburn or acid reflux on Mounjaro, Zepbound, Ozempic or Wegovy? How common it is, why it happens and usually settles, the eating and bedtime habits that help most, what a pharmacist can offer, and the chest pain you should never put down to heartburn.
Do you need electrolytes on Mounjaro, Zepbound, Ozempic or Wegovy? Usually not every day, but you do need enough fluid. How much to drink, where sodium, potassium and magnesium come from, and when a rehydration drink helps.
Feeling tired on Mounjaro or Ozempic? Low energy is often about eating too little, too little protein, or dehydration. Here's how to eat for steady energy, with the evidence.
How many calories to aim for on Mounjaro, Zepbound, Ozempic or Wegovy, what a day of eating looks like, why skipping meals backfires, and the signs you're eating too little.
Meals, specific foods and real-life situations, for as long as you're on it.
Easy high-protein breakfasts for Mounjaro, Ozempic, and other GLP-1 medications: mostly 25–35 g of protein, gentle on a smaller appetite, and all with a quick recipe.
Easy high-protein lunches for Mounjaro, Ozempic, and other GLP-1 medications. Each has 25–42 g of protein, is meal-prep friendly, and comes with a quick recipe.
Easy high-protein dinners for Mounjaro, Ozempic, and other GLP-1 medications. Each has 24–40 g of protein, is gentle on a smaller appetite, and comes with a quick recipe.
Meal prep is especially valuable on a GLP-1. When your appetite is low and cooking feels like effort, having ready-to-eat protein stops you skipping meals and falling short. Here's how to do it simply.
There's no banned-food list on Mounjaro, Zepbound, Ozempic or Wegovy. But some foods make nausea, diarrhea, bloating and reflux worse, and others crowd out the nutrition you need. What to limit, and what to eat instead.
Supermarkets now sell "GLP-1 friendly" meals and snacks, but the phrase has no legal definition. What the brands promise, what "high protein" and "good source of fibre" really mean on a label, and the six numbers to check before you buy.
How much fiber to eat on Mounjaro, Zepbound, Ozempic or Wegovy: 25 to 38 g a day in the US (21 to 30 g over 50) and 30 g in the UK. Why it matters more on a GLP-1, the best sources and supplements, and how to build up without bloating.
Can you eat red meat on Mounjaro or Ozempic? Yes. The leanest cuts compared, whether lean ground beef or pork mince is the better buy, how much to eat each week, and how to cook it so it sits well.
Plant-based on Ozempic or Mounjaro? You need slightly more protein while eating less food, and the usual advice to eat more beans makes side effects worse. Here's what actually works.
Fibre, unsaturated fats and protein all raise your own GLP-1, and eating order may help too. What the evidence shows, why no food contains GLP-1, and why none works like Ozempic.
How to eat out on Mounjaro, Zepbound, Ozempic or Wegovy: what 850 GLP-1 users say has changed at restaurants, how to order a smaller meal that still has enough protein, what to pick at every kind of restaurant, and how to handle drinks and bad days.
How to enjoy Thanksgiving dinner on Ozempic, Wegovy, Mounjaro or Zepbound: why a big meal feels different now, how to build your plate around turkey, which Thanksgiving foods to go easy on, alcohol, what to do if you overdo it, and keeping leftovers safe.
Can you drink alcohol on Mounjaro or Ozempic? Here's how a GLP-1 changes the way alcohol affects you (appetite, blood sugar, nausea, and weight loss), with practical tips.
Yes, with a few cautions. What the labels say, how caffeine affects nausea, reflux and your bowels, how much is safe, and whether green tea or matcha helps on a GLP-1.
Protecting muscle, getting past a stall, and the body changes that come with losing weight quickly.
Not losing weight on Mounjaro, Zepbound, Ozempic or Wegovy? What's normal in the first months, the eating habits that slow it down, medicines that can work against you, and when to talk to your prescriber.
GLP-1 medications cause rapid weight loss, but how much of that is muscle? Here's what the latest research shows, and what you can do to protect your lean mass.
Working out on Ozempic or Mounjaro? Training is what protects the muscle you'd otherwise lose. Here's how to fuel sessions on a small appetite, what to lift, and how often.
A protein shake can rescue your protein target on Mounjaro or Ozempic, or add to the fullness. When to drink one, how it fits around the gym, and which to buy.
Creatine is the most-discussed supplement among Ozempic and Mounjaro users. Here's what the evidence actually supports, how to take it, and why the scale may rise in the first week.
Which vitamins and minerals run short on Mounjaro, Zepbound, Ozempic or Wegovy: vitamin D, calcium, iron, B12, folate, thiamin, magnesium and zinc. What studies of GLP-1 users found, how much you need, what to eat, which supplements make sense and when to get a blood test.
Stalled on Ozempic or Mounjaro? A plateau is normal and usually fixable. Here's why the scale stops, what to check first, and the nutrition changes that get things moving.
Hair shedding on Mounjaro or Ozempic is usually from rapid weight loss and under-eating, not the drug itself, and it's temporary. Here's how nutrition helps, with the evidence.
The gaunt, hollow look after rapid GLP-1 weight loss has a name. Here's what actually causes it on Ozempic and Mounjaro, what nutrition genuinely helps, and what food cannot fix.
Loose skin after GLP-1 weight loss is common and rarely discussed honestly. Here's what determines how much you get, what nutrition genuinely affects, and when it becomes a surgical question.
The fear is that Ozempic and Mounjaro make you thinner but softer. The 12-month data points the other way. Here's what really decides it, how to tell if it's happening, and what to do.
Coming off the medication, and holding on to what you've lost.
Most people regain weight after stopping a GLP-1, but rarely all of it, and not the way the headlines suggest. What the trials and real-world data show, and how to prepare.
Planning to stop, or already stopped? A step-by-step maintenance plan from the evidence: what to set up while you're still on it, how to eat and move afterwards, how to catch regain early, and when staying on a lower dose makes sense.
45 evidence-based guides, and counting.