GLP-1 food guides

Eating well on a GLP-1

Practical, sourced guides for life on Mounjaro, Wegovy, Ozempic and Zepbound: what to eat, how much protein you need, and how to feel better on low-appetite days.

What to eat on MounjaroEat small, protein-first meals, slowly, and stop when you feel full. Mounjaro quiets your appetite, so the goal is no longer eating less. It is making each small meal count. How much protein do you need on Mounjaro?Most people losing weight on a GLP-1 aim for roughly 80 to 120 g of protein a day. A 2025 expert advisory describes targets of 1.2 to 1.6 g per kg of body weight a day during weight loss. What to eat on Mounjaro to avoid nauseaSmaller meals, eaten slowly, with less fat, are the best-supported ways to reduce nausea on Mounjaro. Nausea is a common side effect, and for many people it eases after the first weeks. Mounjaro food list: a high-protein shopping listFill your basket with foods that give a lot of protein in a small portion. Here's a shopping list for UK and US supermarkets, with typical protein per portion. Muscle loss on Mounjaro: how to keep your muscleSome of the weight you lose on a GLP-1 is lean mass, not fat. Enough protein plus regular strength training is the best-supported way to keep more muscle. GLP-1 protein calculatorYour daily protein target and a sample day of ordinary food that hits it.