What should I pack for work if I’m taking GLP-1 medication?
If you’re taking weight loss medication, your reduced appetite means that every bite must work harder to ensure your body is getting all the nutrients it needs to function properly.
In recent research, we found that only one-third of GLP-1 users are very confident that they are getting enough essential nutrients while taking the medication, and 92% want more nutritional education when it comes to dieting while taking weight loss medications, such as pills or injections.
With many users experiencing nutritional deficiencies, it’s important to know what to eat while on GLP-1 medication to maximise the benefits of each bite with nutrient-dense options.
So, if you’re a working professional, your lunchtime may be the perfect way to do this, not only to avoid the oh-so-common 3pm lull, but also to reduce fatigue and aid cognitive performance during the workday.
So, what should you pack for lunch while taking GLP-1 medication?
Prioritise protein
Protein-rich foods are important for any diet. But while using weight loss medication, rapid weight loss and reduced appetite can make it much easier to lose lean muscle mass instead of fat. Therefore, to support and preserve muscle mass, protein should be high up on your shopping list.
The recommended protein targets for GLP-1 medications are:
As well as quantity, quality protein is also important here. Quality protein has a high concentration of essential amino acids. These amino acids are called “essential” because the body can’t produce them, so they must be obtained from the diet.
You can find quality protein in sources such as:
Pack fibre, fruit and vegetables
Fibre is another key nutrient for those on weight loss medications. This is due to the common digestive side effects that many users may experience. In our recent study, we found that 22% of respondents experienced constipation, 21% suffered from nausea and 16% experienced diarrhoea. This is predominantly due to delayed gastric emptying, which leaves you feeling fuller for longer.
Look for foods such as fruit and vegetables that contain fibre, including raspberries, blackberries, broccoli and leafy greens.
Stay hydrated
Hydration support throughout the day should also be considered while taking GLP-1s. This is because the medication not only suppresses your hunger cues, but also your thirst cues.
This can run the risk of leaving you dehydrated, which could potentially lead to headaches, fatigue and kidney strain.
Consider adding a daily electrolyte into your workday routine to support hydration and provide sodium, potassium, magnesium and calcium, which all help to regulate fluid balance and replace minerals lost through dehydration.
Fruit and vegetables can also help here too. Look for water-dense snacks such as cucumbers, celery, watermelon and strawberries.
Keep starchy foods in perspective
Foods such as wheat, rice, beans, oats and corn can form part of a balanced diet, but while your appetite is limited, try to eat the protein, fruit and vegetables first to stock up on all the vitamins and nutrients before you become full.
Lunchbox-friendly GLP-1 work lunch ideas
If you’re looking for GLP-1-friendly snacks or weekly meal prep ideas, take a look at some of our recommendations.
Electrolytes and Greek yogurt dip with cucumber or peppers
Pair PortionIQ’s St. Clements Electrolytes with Greek yogurt dip and crunchy cucumber or peppers for a refreshing, savoury option that is easy to pack for work.
Carrot soup and a protein-rich bread or wrap
Pack PortionIQ’s Vegetable Soup with Croutons, which provides 20g of protein, alongside a protein-rich bread or wrap and make your lunch more satisfying and nutritionally balanced.
High-protein snack
Keep a pack of PortionIQ Very Berry Bites in your desk drawer or work bag for an easy, portion-controlled snack providing 20g of protein alongside fibre and essential vitamins and minerals.
Protein shake + fruit
A protein shake paired with a piece of fruit makes a simple, convenient option when you have limited appetite but still want to prioritise protein and nutrients. A PortionIQ Mixed Berry Shake provides 21g of protein and 26 vitamins and minerals.
For nutrient convenience on the go
Looking for the right foods to eat while taking GLP-1s, or simply working out the best healthy work snacks for weight loss, can be confusing. That’s why PortionIQ has taken the guesswork out of nutrition with convenient, on-the-go, GLP-1-friendly snacks containing protein, fibre, creatine and up to 26 vitamins and minerals that make every bite or sip count.
Want to discover your next favourite work snack?