Foods to prioritise, moderate and limit on GLP-1
A simple traffic-light list for when appetite is low: what to reach for first, what is fine in normal amounts, and what tends to make nausea and constipation worse.
Prioritise
| Food | Why |
|---|---|
| Chicken, turkey, white fish | Highest protein per bite — the nutrient that protects muscle |
| Shrimp, tinned tuna | No cooking, high protein, easy to eat cold |
| Greek yogurt, cottage cheese | Soft, high protein, needs no effort |
| Eggs | Complete protein, easy to portion |
| Tofu, tempeh, lentils | Plant options with protein plus fibre |
| Protein shake | Backup when solid food is impossible |
| Cooked vegetables | Fibre for constipation; easier than raw |
| Water, broth, milk | Fluids sipped between meals |
Moderate
- Rice, bread, pasta — fine if you tolerate them; they are not the priority when appetite is tiny.
- Fruit — good for fibre and sweetness, but pair it with protein.
- Cheese and nuts — protein and fat together; small portions.
- Caffeine — can worsen dehydration and reflux for some people.
Limit
- Fried and very fatty food — slows stomach emptying, common nausea trigger.
- Large raw salads — volume without protein.
- Fizzy drinks — gas plus a slow stomach.
- Alcohol — calories, dehydration and nausea.
- Very spicy food if you have reflux.
The one-line rule
If you can only manage a few bites, make them protein. Everything else can wait until appetite returns.
General nutrition information, not medical advice. Discuss significant diet changes with your prescribing clinician.
Frequently asked questions
Do I have to eat low-carb on a GLP-1?▾
No. There is no single required diet. Protein and fluids matter most; carbohydrate is optional and depends on what you tolerate.
What if everything makes me nauseous?▾
Try smaller, drier, lower-fat meals and cold foods, and sip fluids between meals. Persistent vomiting or inability to keep fluids down needs medical review.
Is coffee okay?▾
Usually, in moderation. It can worsen reflux and act as a mild diuretic, so keep water alongside it.
Related
This page is for general information and is not medical advice. For anything involving GLP-1 medication, follow your prescribing clinician or a registered dietitian.