Eating well on a GLP-1: protein, fiber and smaller meals

A GLP-1 program works alongside nutrition and lifestyle changes. You don't need a complicated diet. These simple habits make a real difference to how you feel day to day.

Smaller meals, more often

Many people find large meals harder to manage. Try eating small, frequent meals, eat slowly, and stop when you first feel full.

Put protein first

Build each meal around a source of protein:

• Lean meats and poultry
• Fish
• Eggs or egg whites
• Greek yogurt or cottage cheese
• Beans and lentils

Easy breakfast ideas: an egg scramble with vegetables, Greek yogurt with berries and a few nuts, or a smoothie with protein powder and greens.

Add fiber, gradually

High-fiber foods help with fullness and digestion:

• Vegetables at lunch and dinner
• Fruit with the skin on, like apples and pears
• Whole grains, beans and lentils

Add fiber gradually and drink plenty of water as you do.

Include healthy fats

Avocados, nuts, seeds and olive oil help meals feel satisfying.

What to go easy on

Greasy, fried or very sugary foods can make nausea worse, especially early on. Go easy on alcohol too.

Don't forget water

Try to drink 2–3 liters of water a day. Keep a bottle with you and sip through the day.

A simple day of eating

• Breakfast: Greek yogurt with berries
• Snack: an apple with a spoon of nut butter
• Lunch: a salad with grilled chicken, beans and olive oil
• Snack: hummus with carrots and cucumber
• Dinner: baked fish with roasted vegetables and brown rice

Always follow your provider's guidance, and ask us if you have questions: support@nadforwellness.com.