A practical GLP-1 diet: 25-30 g of protein per meal, 64 oz of water a day, foods that ease nausea, foods to limit and a sample day of meals.
Last updated September 15, 2026
Reviewed for medical accuracy by Francheska Capistrano, RMT, MPH · Medical Content Reviewer
Clinically checked Checked · Author: Top Weight Loss Research Team · Our review process
Key points
Yes. A GLP-1 lowers your appetite but does not choose your food, and the patients with the best results pair the medication with deliberate eating.
That means a shift toward nutrient-dense meals that support energy, muscle and overall health, not a restrictive diet.
When you eat 30-40% fewer calories, the quality of what remains decides whether you get enough protein, vitamins and minerals. Learning how GLP-1 medications affect appetite shows why this matters so much.
The two providers our editors recommend first, with the same checked prices and scores used in our full ranking.
Exceptional
Treatments offered
Compounded semaglutide injection (GLP-1) · Compounded tirzepatide injection (GLP-1 + GIP) · Online doctor review and prescription · Dose changes through the patient portal
Starting price
$79$69/month
*Compounded medications are not FDA-approved.
from $69/month
embody prescribes compounded semaglutide at $69/mo and tirzepatide at $119/mo online, ships in 1-2 days, and requires no insurance. Trustpilot: 3.8 from 9,604 reviews.
Read full embody review
Exceptional
Treatments offered
Compounded semaglutide injection (GLP-1) · Compounded tirzepatide injection (GLP-1 + GIP) · Brand-name Ozempic, Zepbound and Wegovy · Once-weekly injection schedule
Starting price
$199$89/month
*Compounded medications are not FDA-approved.
from $89/month
altRx sells compounded semaglutide from $89/month and tirzepatide from $149/month at a flat price per dose, plus brand-name Ozempic, Zepbound and Wegovy. Self-pay, no insurance needed.
Read full altRx reviewAim for 25-30 grams of protein per meal, or roughly 80-120 grams a day depending on your body weight. Protein is the most important macronutrient during medicated weight loss because fast loss can take muscle along with fat, and protein is your main protection against that.
Good sources: chicken, fish, eggs, Greek yogurt, cottage cheese, tofu and legumes.
If eating enough is hard, a protein shake can add to whole-food meals but should not replace them. Combining enough protein with regular strength training is the best way to hold on to muscle.
| Usually well tolerated | Often makes nausea worse |
|---|---|
| Lean proteins | Fried foods |
| Cooked vegetables | Greasy meals |
| Rice, oatmeal, toast | Very spicy dishes |
| Bananas | Carbonated drinks and alcohol |
| Broth-based soups | Large servings of high-fat food |
The cheapest published plans, sorted from lowest price, with the terms listed under every price.
Drink at least 64 ounces of water a day, and more if you exercise or have GI side effects. Dehydration is a common and underrated problem on GLP-1s: eating less means less water from food, and vomiting or diarrhea can drain fluids further.
Sip steadily through the day; gulping large amounts at once can increase nausea.
Herbal tea, electrolyte water and broth all count toward the total. Do not lean on sugary drinks or lots of caffeine.
GLP-1 medication is prescription-only: a licensed clinician has to decide it is appropriate, and it is not a fit for everyone. Side effects are possible, and they tend to show up in the first few weeks while your body adapts.
Results are usually best when the medication is paired with simple daily habits, such as balanced meals and regular movement.
For both safety and lasting progress, pick a provider that screens you properly before prescribing and keeps following up once treatment starts.
Which weight loss provider fits you best?
Our ranking compares the leading providers on price, clinical support and medication choices.
Weight Loss Plateau on GLP-1s: Why It Happens and Fixes
Why weight loss stalls even on GLP-1 medication, and what restarts it: dose review, protein, strength training 2-3x a week, and when a 6-week stall needs a doctor.
WellnessExercise on GLP-1 Medication: Keep Muscle While You Lose
How to exercise on semaglutide or tirzepatide without losing muscle: strength training 2-3x a week, 7,000-10,000 daily steps, and timing around meals.
WellnessGLP-1 Weight Loss for Women: 2026 Guide
How semaglutide and tirzepatide work for women: about 15-22.5% average trial loss, hormones and cycles, pregnancy and PCOS safety, and protecting muscle.
Who Qualifies for GLP-1 Weight Loss Medication?
Exercise on GLP-1 Medication: Keep Muscle While You Lose
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The medication facts on this page rest on FDA guidance and peer-reviewed clinical trials, while prices and plan terms come from what each provider publishes. Use this page as general information, not medical advice, and speak with a licensed clinician before you start any weight loss treatment.
