Best foods to eat on GLP-1 Ozempic, Mounjaro, Zepbound, Wegovy Diet

"It’s not the medication causing your symptoms , it’s how you’re eating on it. Every bite needs to count."

Registered dietitian Anna, who is also a GLP-1 user herself, shares expert insights on how to eat effectively while taking medications like Ozempic, Wegovy, or Zepbound. Her key message is that the right food choices can make or break your success, not just for weight loss, but for sustaining energy, preventing side effects, and maintaining overall health.

Anna explains that many people blame these medications for issues such as constipation, fatigue, hair loss, or muscle loss. In reality, these are not caused by the drugs themselves but by poor nutrition and not eating enough nutrient-dense foods. Because GLP-1s reduce appetite and slow digestion, users have fewer eating opportunities, which means every bite must deliver value.

Her top recommendation? Fiber. While most people focus exclusively on protein, Anna emphasizes that fiber is just as crucial, if not more, for preventing constipation, maintaining fullness, and supporting digestion. She encourages eating colorful vegetables, fruits with skin, beans, lentils, and whole grains. Fiber, however, only works if paired with adequate hydration, as water helps move food through the digestive system.

Protein remains the second key nutrient, essential for preserving muscle during weight loss. Anna suggests including 20–30g of protein per meal, ideally from high-quality sources like chicken, fish, eggs, or dairy, complemented by strength training for best results.

To build balanced meals, Anna advises starting with a protein source, then adding fiber-rich foods like vegetables and whole grains, and finally leaving room for personal favorites in moderation. She also cautions against relying on calorie-dense beverages and reminds viewers that malnutrition is more dangerous than obesity.

For those seeking guidance, Anna provides detailed meal plans, recipes, and resources through her GLP-1Hub and Beyond the Shot Guide, helping users stay nourished, energized, and confident throughout their journey.