Estimated reading time: 3 minutes
By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
GLP-1 medications can be a powerful tool for weight loss, but pairing them with smart meal planning can make your weight loss journey even more successful. Here are some tips to keep your body fueled, support the medication’s effects, and ensure you’re getting the nutrients you need for a balanced diet.
Prioritize your protein and vegetable intake
GLP-1 medications help regulate appetite and may reduce hunger, so aim for meals rich in protein and fiber. Both nutrients help you feel fuller longer and support healthy digestion. Include lean proteins and pair them with fiber-rich vegetables. Some great options are:
Lean proteins
- Chicken
- Fish
- Turkey
- Beans and legumes
- Edamame
- Tofu
- Seitan
Vegetables
- Broccoli
- Cauliflower
- Brussels sprouts
- Celery
- Spinach
- Arugula
- Bok choy
- Onions
- Carrots
When meal prepping, try to prep your favorite vegetables and lean proteins first so that you know you always have good go-to options ready to go. For example, cook your chicken breast and roast your boccoli first before preparing any other items. This will ensure that you are already halfway to a balanced meal.
Be mindful of your portion sizes
These medications can already reduce your portion sizes naturally by decreasing hunger, but it’s still important to pay attention to portion size. Start with smaller portions and listen to your body. If you’re full, stop eating rather than forcing yourself to finish a pre-measured amount.
When you’re meal prepping, try to measure and portion out your foods ahead of time. After you're done preparing each food, measure out a serving size that works for you and then place it in a tupperware container in the fridge. This will help you stick to the correct portion size to help you reach your weight loss goals.
Balance your blood sugars
In order to balance your blood sugars, it’s important to make balanced meals. To make a blood sugar-friendly balanced meal, try to include some protein, healthy fats, and fiber along with your carbohydrate foods. GLP-1 medications can help regulate blood sugar already, so choose complex carbohydrates for a steady release of energy.
- Carbohydrates 101: Avoid refined carbs and sugary foods and instead opt for other slow-digesting options that keep blood sugar stable and energy levels consistent. Some great complex carbohydrates to choose from would be whole fruit, brown rice, whole grain pasta, whole grain bread, and starchy vegetables.
- Healthy fats 101: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. They enhance satiety without causing spikes in blood sugar, making them ideal for a well-rounded meal plan on a GLP-1 medication.
- Fiber and protein 101: Choose lean proteins and vegetables (see above list for recommendations) to help balance your blood sugars.
The bottom line
By following these meal planning tips, you can make the most of your GLP-1 medication and stay on track toward your weight loss goals. Adjusting your diet thoughtfully, with an emphasis on balance, can lead to long-term success. As always, be sure to check with your doctor and healthcare team before making any changes to your diet.
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