What to Eat on GLP-1 Medications Like Wegovy and Mounjaro
GLP-1 medications such as Wegovy (semaglutide) and Mounjaro (tirzepatide) are changing the landscape of weight management. They’re widely discussed, often in quite polarised ways - sometimes positioned as a quick fix, and other times approached with hesitation.
While these medications can be powerful tools, understanding how they work, and how to support your body while using them, is key. Their impact on weight loss generates a lot of attention, however GLP-1 medications can also influence appetite, digestion, blood sugar regulation, cravings, and even your overall enjoyment of food.
Medication can play an important role in supporting weight loss, but it is only one part of the picture. Nutrition, lifestyle habits, and behavioural support all contribute to how effective and sustainable the outcome will be, and can have a significant impact on your wellbeing along the way.
How GLP-1 Medications Work
Glucagon-like peptide-1 (GLP-1) is a hormone released by the gut after eating. It helps to slow digestion, regulate blood sugar levels, and increase feelings of fullness.
GLP-1 receptor agonist medications (commonly referred to as “GLP-1s”) mimic the actions of this natural hormone. For many people, this leads to a noticeable reduction in appetite and a decrease in ‘food noise,’ which can make it easier to eat less and lose weight.
Nutrition Plays an Important Role
Most people notice an almost immediate reduction in appetite after starting a GLP-1 medication. While this can be a welcomed reprieve for many people who may have previously experienced a lot of hunger, cravings or food noise - it can also introduce a new challenge. When appetite is reduced, it can be easier to skip a meal, replace it with a snack or under-eat important nutrients.
Without the right knowledge or guidance, this can increase the risk of:
Nutrient deficiencies
Excessive loss of lean muscle mass
Side effects such as fatigue, nausea, or constipation
Poorer weight loss outcomes
Ultimately, this can lead people to have a poorer experience whilst taking the medication and a less favourable weight loss outcome overall.
Key Nutrition Priorities
With reduced appetite and smaller portion sizes, it becomes increasingly important to prioritise key nutrients.
While nutrition advice should always be tailored to the individual, there are a few core areas that tend to be important for most people as a general starting point:
Protein intake
Protein plays an important role in preserving muscle mass during weight loss.
Ensuring protein is prioritised in each meal can help support body composition, energy levels, and long-term outcomes.
Protein-rich foods include: meat, chicken, fish, eggs, milk, yoghurt, tofu, beans
Dietary Fibre
GLP-1 medications slow digestion, which can increase the likelihood of gastrointestinal symptoms such as constipation for some people.
Adequate fibre intake may help support digestive comfort, but the approach often needs to be gradual and tailored to individual tolerance.
Learn more about the importance of dietary fibre here.
Meal structure
With reduced hunger, it can be easy to skip meals or eat very little at times.
Setting up a regular eating structure with evenly spaced meals throughout the day can help to support energy and nutrient intake, but also to set yourself up for success if and when you are ready to stop the medication.
Aim to eat a main meal every 4-6 hours.
Using This Phase to Build Sustainable Habits
One of the lesser discussed aspects of GLP-1 medications is the opportunity they create to change habits.
With reduced hunger and fewer constant thoughts about food, there is often more capacity to establish routines that may have felt difficult previously.
This can include:
Developing more consistent eating patterns
Building more balanced meals
Planning and preparing meals that fit your lifestyle
Introducing or maintaining strength training
Improving awareness of hunger and fullness
Working through emotional or habitual drivers of eating
While GLP-1 medications can be effective at reducing physical hunger, they do not eliminate emotional or habitual patterns of eating. Addressing these behaviours is an important part of long-term success, and this is where working with an experienced psychologist can be valuable.
Want to Learn More?
If you're currently taking a GLP-1 medication, considering starting one, or simply want to understand how to best support your body alongside, we welcome you to join our upcoming GLP-1 Nutrition Masterclass.
Led by Registered Nutritionist, Nicole Freebairn, this live online session will provide you with the knowledge and strategies to know what to eat to help you get the most out of taking a GLP-1 medication, whilst supporting your long-term health and wellbeing.
Live Online: Wednesday 29th April, 6:30pm (a recording will be sent within 24 hours for anyone who can't attend live)
FAQs
What should I not eat whilst taking a GLP-1 medication?
There are no specific foods that need to be completely avoided, but some people find that high-fat, large, or heavily processed meals are less well tolerated. GLP-1 medications slow digestion, so focusing on smaller, balanced meals and paying attention to how your body responds can be helpful.
Can you lose muscle on GLP-1 medications?
Yes, some loss of muscle can occur during weight loss, particularly if protein intake is low or weight loss is rapid. Prioritising protein intake and including resistance training may help support the preservation of lean muscle mass.
Can I take a GLP-1 medication if I’ve had bariatric surgery?
Yes, in some cases GLP-1 medications may be an option for people who have had bariatric surgery, particularly if recurrent weight gain has occurred over time. This should always be assessed on an individual basis to ensure it is appropriate and safe for your situation.
The Tailor Clinics Medical Weight Loss Program is available for both individuals who have had bariatric surgery and those who have not. If you would like to explore whether a GLP-1 or another weight management medication may be suitable for you, you can reach out to reception@tailorclinics.co.nz to book an initial assessment with our Nurse Practitioner or Prescriber.
My GP prescribed a GLP-1 - can I still attend the masterclass? Yes, absolutely! The masterclass is suitable for anyone who is currently using, or considering, GLP-1 medications such as Wegovy or Mounjaro, regardless of where your prescription has come from.
The focus is on how to support your body alongside the medication through nutrition, lifestyle, and practical strategies to help optimise your results and manage common challenges. Our goal with the masterclass is to help make this education more accessible to everyone.
References
Fitch, A., Gigliotti, L., & Bays, H. E. (2025). Application of nutrition interventions with GLP-1 based therapies: A narrative review of the challenges and solutions. Obesity pillars, 16, 100205. https://doi.org/10.1016/j.obpill.2025.100205
Mozaffarian, D., Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C. M., Bindlish, S., Bonnet, J., Butsch, W. S., Christensen, S., Gianos, E., Gulati, M., Gupta, A., Horn, D., Kane, R. M., Saluja, J., Sannidhi, D., Stanford, F. C., & Callahan, E. A. (2025). Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring, Md.), 33(8), 1475–1503. https://doi.org/10.1002/oby.24336
Disclaimer: This article is for educational purposes only and does not replace individual medical advice. Always consult your prescriber or relevant health professional for guidance specific to your situation.