In short
Choose fruit, vegetables, whole grains, dairy, lean protein, eggs, nuts and seeds. Limit refined carbohydrates, sugary drinks, red and processed meat, fast food and sweets. When appetite is low, try small frequent meals, soups, smoothies and cottage cheese. Fiber advice depends on your symptoms, so build up gradually.
Get the free 7-day meal planFour small, high-protein meals a day, with a shopping list and all 16 recipes.
What the labels say
Wegovy and Zepbound are labelled for use with a reduced-calorie diet and more physical activity. Beyond that, the labels do not give a food plan.
Foods to choose and limit
The joint advisory reports that people on these medicines eat 16% to 39% less, so each meal has more work to do.
| Choose more | Choose less |
|---|---|
| Fruit and vegetables | Refined carbohydrates |
| Whole grains | Sugar-sweetened drinks |
| Dairy, lean protein and eggs | Red and processed meats |
| Nuts and seeds | Most fast food, sweets and savory snacks |
When your appetite is low
- Eat small, frequent meals, and set reminders if you forget.
- Try smoothies, protein drinks, cottage cheese or soups.
- Eat slowly, without distractions, and stop when you are full.
What tends to make symptoms worse
Fat and large meals, alcohol, sweet meals, dressings, spicy and canned foods are all mentioned. Baking, grilling or boiling is suggested in place of frying.
Habits that can help
An expert consensus suggests eating slowly, stopping when you are full, and eating without distractions. It also suggests keeping a food diary, which can show you which foods go with which symptoms. The joint advisory describes food aversions as typical at the start and at each dose increase.
Want ideas? Try our high-protein GLP-1 recipes, each with its protein per serving, or get them as a free PDF.
Fiber and fluids
Fiber advice depends on your symptoms. The sources suggest easing off at the start or during diarrhea, and building up gradually for constipation. See our guides on diarrhea and constipation. Feeling full can mean drinking less, so small sips of clear drinks through the day can help. We found no fixed daily target.
For daily numbers, try the protein estimate, fiber goal and water estimate. If food is hard because you feel sick, read nausea and vomiting.
Nutrients to watch
The advisory names iron, calcium, magnesium, zinc and vitamins A, D, E, K, B1, B12 and C as at risk, and says supplements can be considered, especially below 1,200 calories a day for women or 1,800 for men. Ask your prescriber or a dietitian what fits you.
How Reko helps
Log protein, fiber, water and calories against targets you set. Reko keeps your symptoms beside your doses, so you can show your prescriber when something began and how it changed. It does not tell you what a symptom means, and it never suggests a dose.
Questions people ask
What foods should I avoid on a GLP-1?
No label lists foods to avoid. A 2025 joint advisory suggests limiting refined carbohydrates, sugary drinks, red and processed meats, fast food and sweets, and notes that fat and large meals can worsen stomach symptoms.
What should I eat when I have no appetite on a GLP-1?
The advisory suggests small frequent meals, smoothies, protein drinks, cottage cheese and soups, with reminders to eat if you forget.
Do I need supplements on a GLP-1?
The advisory says they can be considered, especially below 1,200 calories a day for women or 1,800 for men. Ask your prescriber or a dietitian.
Can I drink alcohol on a GLP-1?
The advisory suggests keeping alcohol to a minimum because it can worsen stomach symptoms. Ask your prescriber what applies to you.
Should I eat more fiber on a GLP-1?
It depends on your symptoms. The sources suggest easing off at the start or during diarrhea, and building up gradually for constipation.
Is there one best diet on a GLP-1?
The advisory describes food patterns and does not name one diet. A dietitian can fit them to you.
How much protein should I eat?
See our guide on muscle loss and protein and the protein estimate.
Reko records what you and your prescriber decide. This guide is general information and not medical advice.
Read next
Recipes to try
These are ordinary recipes and do not treat any side effect.
Useful tools
- Mounjaro prescribing information on DailyMed. Checked 2 November 2026.
- Zepbound prescribing information on DailyMed. Checked 2 November 2026.
- Ozempic prescribing information on DailyMed. Checked 2 November 2026.
- Wegovy prescribing information on DailyMed. Checked 2 November 2026.
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory. Am J Clin Nutr 2025;122(1):344-367. Mostly expert opinion.
- Gorgojo-Martínez JJ et al. Clinical recommendations to manage gastrointestinal adverse events in patients treated with GLP-1 receptor agonists: a multidisciplinary expert consensus. J Clin Med 12(1):145. An expert consensus, not a trial.