The Complete Guide to Eating on GLP-1 Medications (2026)

GLP-1 medications like Ozempic, Mounjaro, Wegovy, and Zepbound have transformed weight management for millions of people. But one of the most common questions new users ask is deceptively simple: "What should I eat?"

The answer matters more than you might think. These medications dramatically change your appetite, your relationship with food, and your body's nutritional needs. Getting your nutrition right is the difference between losing weight and losing weight while building the habits that keep it off.

Why Nutrition Changes on GLP-1 Medications

GLP-1 receptor agonists work by mimicking a natural hormone that regulates appetite and blood sugar. When you start taking them, several things happen simultaneously:

Appetite suppression is the most obvious change. Many users report feeling full after just a few bites. While this drives weight loss, it also means every bite needs to count nutritionally.

Delayed gastric emptying means food stays in your stomach longer. This contributes to the feeling of fullness but can also cause nausea if you eat too much or too quickly.

Changed food preferences are common. Many users report reduced cravings for high-sugar and high-fat foods. Some foods that you previously enjoyed may become unappealing.

The Protein Priority

If there is one nutritional rule that matters above all others on GLP-1 medications, it is this: prioritize protein at every meal.

Here is why: When you lose weight rapidly, you do not just lose fat. You also lose muscle mass. Research shows that up to 40% of weight lost on GLP-1 medications can be lean muscle mass if protein intake is inadequate.

Daily protein targets: - Minimum: 0.7g per pound of body weight - Optimal: 1.0g per pound of body weight - Example: A 180 lb person should aim for 126-180g of protein daily

This is where an app like Phaze becomes invaluable. The protein tracking ring gives you a visual, satisfying way to hit your target every day without complex calorie counting.

Practical Meal Strategies

Eat Protein First At every meal, start with your protein source. When your appetite is reduced, you want to ensure you get the most important macronutrient before you feel full.

Small, Frequent Meals Instead of three large meals, consider 4-5 smaller meals throughout the day. This helps with: - Managing nausea - Maintaining steady blood sugar - Hitting your protein target across the day

Hydration is Non-Negotiable GLP-1 medications can increase your risk of dehydration. Aim for at least 64 ounces of water daily, and more if you are active. Track this alongside your protein, as both are equally critical.

High-Protein Food Quick Reference

Managing Side Effects Through Food

Nausea is the most common side effect, especially during dose escalation. Food choices can significantly help:

• Avoid: Fatty, greasy, or fried foods
• Avoid: Very large portions
• Choose: Bland, easy-to-digest foods when nauseous
• Choose: Ginger tea or ginger chews
• Timing: Eat slowly and stop when you feel satisfied, not full

The Phaze Approach

What makes Phaze different from generic calorie-counting apps is the focus on the metrics that actually matter for GLP-1 users: protein, hydration, and consistency.

Instead of overwhelming you with macros, calories, and micronutrients, Phaze tracks what research shows prevents muscle loss and supports sustainable weight management. Your daily rings fill as you hit your targets, and your streak builds the consistency that keeps weight off after medication ends.

Building Habits That Last

The most important thing about nutrition on GLP-1 medications is not just what you eat during treatment. It is building eating patterns that sustain your progress when you eventually reduce or stop medication. 65% of users stop within a year, and without established habits, the weight comes back.

Every protein-rich meal you log, every hydration target you hit, every streak day you complete is building the behavioral foundation for lasting change. The medication handles the biology. Your habits handle the future.