How to Eat Well on GLP-1 Mounjaro, Wegovy and Ozempic (and Feel Great Doing It)
- Four Seasons Dietetics
- Oct 3
- 3 min read
Starting a GLP-1 medication like Mounjaro, Wegovy or Ozempi can be a big step towards improving your health. These medications work by reducing appetite and helping you feel satisfied with smaller portions — which can support weight loss and better blood sugar control.
But here’s something many people don’t realise: what you eat while taking GLP-1 medications plays a huge role in how well they work and how good you feel along the way. The right nutrition can help you stay energised, manage side effects, protect your muscles, and make your results last.
Here’s how a dietitian can help you eat well and feel your best on your GLP-1 journey
1. Protect your muscles while losing weight on GLP-1
Weight loss isn’t just about the number on the scales — it’s also about what you’re losing. GLP-1 medications can lead to a reduction in both fat mass and lean muscle. Losing too much muscle can slow your metabolism and make it harder to maintain your results long term.
A dietitian can help you:
Work out your individual protein needs
Plan balanced meals and snacks to support lean mass
Choose high-quality protein sources that fit your lifestyle and culture
Pair good nutrition with strength or resistance training for better outcomes
👉 Pro tip: Include a source of protein (like Greek yoghurt, tofu, lean meats, eggs, or legumes) at each meal and snack to help protect your muscle while losing weight.
2. Manage side effects whilst on GLP-1 so you can actually enjoy food
It’s common to experience nausea, bloating, constipation, diarrhoea, or early fullness when starting GLP-1. These usually improve over time, but they can make eating well feel tricky at first.
Dietitians can provide practical, personalised strategies such as:
Adjusting meal size and timing to reduce nausea
Choosing the right type of fibre and fluids to ease constipation or diarrhoea
Focusing on small, frequent meals to make the most of your appetite
Using a gentle “protein-first” approach to keep your nutrition balanced even when your intake is lower
👉 Pro tip: On days you feel more nauseous, stick to lighter, low-fat meals and sip fluids regularly. Bland foods like crackers, plain rice, or smoothies can be easier to tolerate.
3. Build healthy habits for the long run whilst on GLP-1
GLP-1 medications can help you get started — but lasting results come from healthy habits. A dietitian can help you:
Build confidence with food choices, without feeling restricted
Plan for long-term weight maintenance, including what to do if you stop the medication
Address emotional or social eating patterns
Celebrate wins that go beyond the scale, like improved energy, sleep, or mobility
👉 Pro tip: Focus on one or two realistic nutrition goals at a time. Small, consistent steps are more powerful than all-or-nothing diets.
4. Get started with a GLP-1 friendly structured plan
Not sure where to begin? We’ve created a GLP-1 Friendly Starter Meal Plan to help you navigate the first steps with confidence.
This easy-to-follow plan is designed by dietitians to:
✅ At least 100g of protein to protect your muscles
✅ Support your nutrition needs while your appetite adjusts
✅ Manage common side effects with practical food choices
✅ Take the stress out of meal planning during the early phase of treatment
The bottom line
Mounjaro, Ozempic and WeGovy work best when paired with good nutrition and lifestyle habits. Seeing an accredited practising dietitian can help you feel your best, stay nourished, and achieve sustainable results — not just quick wins.
If you’re ready for personalised support, our team at Four Seasons Dietetics can help you build a nutrition plan that fits your goals, culture, and lifestyle.
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