A nutritionist's meal plan for GLP-1 users to get enough protein, fibre and nutrients
As seen in Women’s Health.
Weight loss injections such as Zepbound® and Wegovy® have surged in popularity. Alongside that rise is a growing need to understand common challenges, such as how to eat well while appetite is reduced. Eating less can make it harder to meet key nutrition targets, which can impact both physical and mental wellbeing.
If you’ve been asking questions like ‘how much protein do I need on GLP-1' or ‘how much fibre do I need on GLP-1', the answer lies in being more intentional with what you do eat.
To help bridge that gap, our nutritionist, Mark Gilbert, provides his approved meal plan for GLP-1 patients to show how to maintain protein, fibre and nutrient intake, even on lower calories.
What are the effects of having low protein?
Before building a meal plan for GLP-1, it’s important to understand why protein matters so much. Protein supports muscle maintenance, immune function and energy levels. It also plays a key role in recovery, overall body composition and is essential for optimal bone health.
A deficiency of protein in a diet causes a range of issues, particularly when calories are already restricted. These can include muscle loss, low energy, weakened immunity and changes to hair, skin and nails.
If you’re wondering what the effects of having low protein are, the biggest concern during weight loss is the loss of lean muscle mass rather than fat, which can slow metabolism and impact long-term results.
What are the effects of having low fibre?
Fibre supports digestion, gut health and steady energy levels. It also plays a role in reducing the risk of chronic conditions such as heart disease and diabetes.
On GLP-1 medications, digestion can slow, making fibre even more important. Without enough fibre, symptoms like constipation may become more frequent. However, overconsumption of fibre whilst on GLP-1s may also lead to digestive problems.
This is why understanding how much fibre you need on GLP-1 is just as important as tracking protein intake.
How much protein do I need on GLP-1
Standard protein recommendations are often too low for those actively losing weight. When calories drop, the risk of losing muscle increases, so protein intake needs to increase.
For those on GLP-1s, a daily intake of around 1.5 grams of protein per kilogram of body weight is often recommended. This helps preserve lean tissue while supporting fat loss.
High-quality sources such as meat, fish, eggs and dairy are ideal. If these are limited, protein powders such as soy or pea isolate can help bridge the gap without increasing calorie intake too much.
The role of essential fats in a diet
Fats are often overlooked in a low-calorie diet, but they are vital for hormone function and nutrient absorption.
Omega-3 fatty acids, found in oily fish like salmon and sardines, are particularly important. They support metabolic health and reduce inflammation, both of which are beneficial during weight loss.
The importance of vitamins and minerals in a diet
Even without calorie restriction, many people fall short on essential nutrients. When appetite is reduced, this risk increases further.
Focusing on nutrient-dense foods can help support daily nutritional needs, but supplementation may still be necessary, particularly for GLP-1 patients following structured meal plans with reduced calorie intake.
Breakfast: High protein Greek yoghurt with mixed berries
Ingredients:
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High protein Greek yoghurt (300 grams)
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Mixed berries (1 cup)
Greek yoghurt contains high-quality, complete protein that is dense in essential amino acids. This will help to preserve lean muscle mass when calories are low and appetite is suppressed.
Mixed berries are high in fibre, vitamin C and polyphenols. They support gut health and digestion, which can slow for those on GLP-1 injections, and help maintain micronutrient intake despite lower calories.
Lunch: Salmon with mixed leaf salad
Ingredients:
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Salmon (200 grams)
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Mixed leaf salad with cherry tomatoes, cucumber
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Balsamic vinegar and a splash of extra virgin olive oil dressing
Salmon is rich in protein and omega-3 fatty acids (EPA and DHA). Protein protects muscle mass, while omega-3s support metabolic health and reduce inflammation, which can improve overall outcomes during weight loss.
Mixed leaf salad, cherry tomatoes and cucumber are high in fibre, vitamins and minerals with very low calories. This helps prevent micronutrient deficiencies, which are more likely when eating less on GLP-1s. These ingredients are also quick and easy to prepare.
Olive oil is a source of healthy fats that aid in nutrient absorption. Fat improves absorption of fat-soluble vitamins (A, D, E, K), critical when total food intake is reduced.
Dinner: Sirloin steak with roasted Mediterranean vegetables
Ingredients:
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Sirloin steak
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Roasted Mediterranean vegetables with garlic
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A splash of olive oil
Sirloin steak contains high-quality protein plus iron, zinc and B vitamins, which support muscle retention, energy levels and prevent deficiencies such as iron deficiency, which can worsen fatigue during calorie restriction.
Roasted vegetables contain fibre plus a wide spectrum of vitamins and antioxidants. This supports gut health and reduces risk of deficiencies while also aiding digestion.
Olive oil and garlic contain healthy fats and bioactive compounds. They enhance flavour, making food more appealing when appetite is low, and contribute to overall nutrient density.
Snacks to increase protein intake
Very Berry Bites by PortionIQ
Specifically formulated for people on GLP-1s, PortionIQ’s range of GLP-1 friendly snacks, including Very Berry Bites, contain high-quality protein and high levels of vitamins and minerals. They are also low in calories and volume, matching the reduced appetite caused by GLP-1 medications.
High-protein Greek yoghurt with cocoa and honey and/or berries
This is a nutrient-dense, tasty and high-in-protein option. Maintaining protein intake across the day is key to muscle preservation.
Tinned sardines
These are high in the essential fatty acids EPA and DHA and high in protein, B vitamins, calcium, selenium and vitamin D. This supports muscle retention and ensures adequate omega-3 intake without large portions, while addressing common micronutrient gaps that can worsen with reduced calorie intake with no preparation required.
Additional GLP-1 diet advice
The above meal plan is about 1000 calories below the average suggested intake and likely quite a bit further below the ‘actual’ intake of those on GLP-1s before they started the drugs. It provides about 130 grams of protein, is nutrient dense, high in vitamins and minerals and high in essential fats.
However, individual needs will vary depending on body size, activity levels and overall goals. Adjustments may be needed to ensure the plan remains sustainable and nutritionally complete.
If appetite becomes too low to maintain a balanced diet, it’s worth speaking to a healthcare professional. A more moderate approach can often lead to better long-term results, helping you avoid nutrient gaps while protecting muscle mass.