Everything you need to know about eating on Ozempic, Wegovy, or Mounjaro — without the guesswork.
🌿 The GLP-1 Nutrition Blueprint
1. Muscle Loss Risk
Up to 25% of weight lost on GLP-1s is lean muscle mass, not fat. This slows your metabolism and makes it harder to maintain weight loss long-term.
2. Protein Is Essential
Aim for 0.7–1.0g protein per pound of ideal body weight daily. When you're not hungry, prioritize protein-rich foods first — eggs, Greek yogurt, lean meats.
3. Micronutrient Deficiencies
22% of GLP-1 users develop deficiencies in vitamin D, B12, iron, calcium, or zinc within 12 months. Consider supplementation and focus on nutrient-dense foods.
4. Managing Side Effects
Constipation, nausea, reflux? Small, frequent meals with fiber-rich foods (chia seeds, berries) and ginger tea can help significantly. Stay hydrated.
5. Prepare for Transition
Most people eventually stop GLP-1s. Building sustainable eating habits NOW prevents rebound weight gain when you transition off the medication.
Sample Daily Meal Strategy
- Breakfast: Greek yogurt with berries and almonds (25g protein)
- Lunch: Grilled chicken salad with avocado (30g protein)
- Snack: Protein shake or hard-boiled eggs (20g protein)
- Dinner: Baked salmon with roasted vegetables (35g protein)
— Liza Jackson, MS, Licensed Nutritionist | RootMap
"GLP-1 medications are powerful tools, but they work best when paired with the right nutrition strategy. This guide gives you exactly that."
— Liza Jackson, MS, Licensed Nutritionist
20+ years bridging nutrition & functional health