What to eat on GLP-1 Medication: Effortless Meal Planning

Every bite counts; plan meals that fuel your body, not just your weight loss.

Registered dietitian Anna Risdorf, a GLP-1 user herself, returns with another practical and empowering video that dives into how to plan nutritious, GLP-1-friendly meals while using medications like Ozempic, Wegovy, Mounjaro, or Zepbound. Her mission: help viewers not only lose weight but also stay healthy, strong, and energized.

Anna begins by emphasizing that while GLP-1s suppress appetite and help with weight loss, they also reduce how much you can eat, meaning that every bite needs to deliver nutrients. Without intentional meal planning, users may experience fatigue, hair loss, or even stalled progress due to nutrient deficiencies.

Her approach centers around three key principles:

1. Prioritize Protein: Essential for maintaining muscle mass, metabolism, and long-term results. Anna explains that losing muscle can make weight regain more likely once medication stops. She recommends at least 100g of protein daily for women and 130g for men, with sources like chicken, fish, Greek yogurt, beans, and even high-protein breads like Hero Bagels, which contain up to 19g of protein each.

2. Fill Up on Fiber: Fiber combats constipation, supports fullness, and aids digestion, all vital when GLP-1s slow the digestive process. She suggests aiming for 25–35g of fiber per day from vegetables, fruits, whole grains, and high-fiber products.

3. Stay Hydrated and Balanced: Pairing fiber with adequate water helps prevent discomfort, while healthy fats from olive oil, nuts, and avocado support hormones and satiety.

Anna cautions against calorie-loaded drinks and encourages users to enjoy the freedom of mindful eating rather than obsessively tracking calories. She models how to build a simple, high-protein, high-fiber chicken salad wrap using practical ingredients and minimal prep, demonstrating that GLP-1 meal planning can be simple, flexible, and satisfying.

She concludes with a reminder that nutrition is the foundation of sustainable success: combining protein, fiber, and hydration keeps your body strong and your results lasting. Through her content, Anna continues to inspire viewers to take control of their health with knowledge and balance, not restriction.