If you’re on a GLP-1 medication, you’ve probably discovered that what you eat (and how much) can make a big difference in how you feel. The good news? A few small changes can help you stay energized, avoid side effects, and make your results last. 

To feel your very best while taking your GLP-1, focus on these three things: 

1. Eat Right (More on that below) 

2. Stay well-hydrated 

3. Incorporate gentle movement 

Following these simple steps in a way that fits your lifestyle can help you avoid unwanted side effects such as gastrointestinal discomfort, low energy levels, and muscle loss. Overall, they’ll help you have the best possible GLP-1 experience!

Eating Right

The question is, what exactly does ‘eating right’ mean? Start here: 

Do This: Eat small, frequent, nutrient-dense meals. 

Why: Being too full can lead to nausea and bloating. Steady small meals maintain energy levels throughout the day. 

Do This: Focus on lean protein and aim for 20–35 grams of lean protein per meal.

Why: Not only does protein increase satiety, but it’s also key to preserving muscle mass during weight loss. 

Do This: Prioritize fiber! Gradually increase your intake of fiber-rich vegetables, legumes, and whole grains. 

Why: Fiber supports digestion and fights constipation, a common side effect of GLP-1 medication. 

And make sure to avoid greasy, sugary, and ultra-processed foods, too. They spike blood sugar levels, causing feelings of fatigue, nausea, and even dizziness, and harm the gut microbiome, leading to inflammation. Focus on fiber, protein, and healthy fats to help keep glucose levels steady — which is precisely what GLP-1s are designed to support.

GLP-1 Meal Ideas

Once you master the basics, it’s time to put them into action. Here are some balanced meals to get you started!

 

Breakfast: Protein-packed Cottage Cheese Scrambled Eggs with Spinach

This is full of protein but won’t make you feel overly full at the start of your day. The eggs and cottage cheese provide protein for muscle maintenance and sustained energy, while the spinach adds fiber and micronutrients (iron, magnesium, folate) without adding bulk or heaviness. Add the Replenza Nutritional Supplement to your morning routine to ensure you don’t start the day with any nutritional gaps. More than a daily multi-vitamin, it’s crafted with 22 essential vitamins and minerals. Take your supplement with your first small meal of the day for optimal absorption and steady energy. 

Ingredients: 

● 4 large eggs 

● ⅔ cup plain, low-fat cottage cheese 

● 1 cup fresh baby spinach (roughly chopped) 

● ¼ tsp kosher salt 

● ⅛ tsp freshly ground black pepper 

● 1 tsp chopped fresh chives (optional) 

● 1 tbsp extra-virgin olive oil

Directions: 

1. Whisk everything together except the spinach 

2. Heat olive oil in a medium nonstick skillet over medium heat. 

3. Add the spinach and sauté for 30–45 seconds, just until wilted. 

4. Pour in the egg mixture until scrambled!

 

 

Lentil Soup: Eat this on Repeat for Lunch or Dinner

This soup is the ultimate in high fiber and protein - the lentils help you feel full for longer and keep things moving smoothly, while being packed with essential nutrients, including iron, potassium, folate, and B vitamins. It also helps stabilize blood sugar levels due to its low glycemic index and is nutrient-dense yet low in calories. Keep it in the fridge to heat easily, a great grab-and-go option. 

 

 

Ingredients: 

● 1 cup of rinsed dried green or brown lentils 

● ½ cup each - carrot, celery, and onion, chopped 

● 2 cloves fresh garlic, minced 

● 1 tbsp olive oil 

● Cumin - to taste if you like it! 

● 4 cups of water or low-sodium vegetable broth

Directions: 

1. Heat the olive oil over medium-high heat. Add the celery, carrot, onion, and garlic, and sauté for 5 to 6 minutes until tender. 

2. Add the water, lentils, cumin, and kosher salt. Bring to a simmer for 30 minutes until the lentils are tender. Add salt as needed. 

 

 

Chicken Quinoa Bowl: Nutrient-dense for high energy!

This option checks all the boxes - protein, veggies, healthy fat, and healthy carbs, all in one simple, buildable meal. Prep once, enjoy all week! 

 

 

 

How to: 

● Quinoa: Cook a big batch. For every 1 cup of quinoa, use 2 cups of broth or water. Bring the broth to a boil, add the rinsed quinoa, then reduce the heat to a simmer, cover, and cook for about 15–20 minutes, or until all the liquid is absorbed. 

● Chicken: Keep it easy with shredded rotisserie chicken, or cook some chicken up once a week and have it on hand. Chicken provides a ton of protein for muscle maintenance.

● Veggies: Anything goes! Mix and match your favorites for flavor and color. Try roasted broccoli, halved cherry tomatoes, chopped red bell pepper, sliced cucumbers, or creamy avocado on top for healthy fats and fiber.

 

Fuel up right, and your GLP-1 experiences will have you feeling your absolute best! And to fill in those nutritional gaps, look to Replenza for the extra support your body may need.