Is there an official GLP-1 diet?

No. There's no single prescribed diet for GLP-1 medications. But the evidence points clearly to a few principles: prioritise protein, get enough fibre and fluids, eat smaller and more frequent meals, and go easy on foods that trigger side effects.

How much protein should I eat on a GLP-1?

A common evidence-based range during weight loss is about 1.2–1.6 g of protein per kg of body weight per day, spread across meals. Use our protein calculator for a personalised starting point and confirm it with your dietitian.

What's the single most important thing to get right?

Protein. With a smaller appetite, protein protects your muscle while you lose fat and keeps small meals satisfying. Eat it first on every plate.

The GLP-1 Diet: A Complete, Evidence-Based Guide

Published 1 June 2026Evidence-based · 3 sources

There's no official "GLP-1 diet" — no single meal plan you have to follow. But the evidence is consistent about what helps you lose fat, protect muscle, and feel well while your appetite is smaller. It comes down to four principles.

1. Protein first

This is the foundation. With fewer total calories, adequate protein protects lean muscle during weight loss and keeps smaller portions satisfying. Aim for roughly 1.2–1.6 g per kg of body weight per day, spread across meals, and eat the protein on your plate first.

→ How much protein do you need? · High-protein foods

Find your daily protein targetOpen the protein calculator →

2. Enough fibre and fluids

Constipation is one of the most common GLP-1 side effects. Fibre-rich foods — vegetables, beans, lentils, whole grains — plus plenty of water help keep things moving, and fibre adds satiety. Nutrient density matters more than ever when you're eating less overall.

3. Smaller, more frequent meals

Large meals sit heavily when your stomach empties slowly. Smaller, more frequent meals are a recognised way to reduce nausea and discomfort. Three small meals plus a couple of protein-rich snacks works well for many people.

→ Managing nausea · What to eat on injection day

4. Go easy on the triggers

Fried and very rich foods, lots of sugar, alcohol, and carbonated drinks tend to worsen symptoms and crowd out nutrition.

→ Foods to avoid on GLP-1

Putting it together

The principles are simple; the doing is where it helps to have a plan:

Recipes — high-protein, portion-friendly meals: browse the recipes
Meal prep — so you never skip protein on a low-appetite day: how to prep
Eating out — order protein-first without the stress: restaurant playbook
Protecting muscle — protein + resistance training: what the science says
The basics — what GLP-1 medications are and how they work

Tools

Protein Target Calculator — your daily protein range
Calorie (TDEE) Calculator — your energy needs

This is general nutrition information, not medical advice. Confirm your plan with your dietitian or doctor, especially if you have any health conditions.

Frequently asked questions

Is there an official GLP-1 diet?: No. There's no single prescribed diet for GLP-1 medications. But the evidence points clearly to a few principles: prioritise protein, get enough fibre and fluids, eat smaller and more frequent meals, and go easy on foods that trigger side effects.
How much protein should I eat on a GLP-1?: A common evidence-based range during weight loss is about 1.2–1.6 g of protein per kg of body weight per day, spread across meals. Use our protein calculator for a personalised starting point and confirm it with your dietitian.
What's the single most important thing to get right?: Protein. With a smaller appetite, protein protects your muscle while you lose fat and keeps small meals satisfying. Eat it first on every plate.