Most nutrition advice ignores the one thing that changes on a GLP-1: your appetite is genuinely lower, and the window in which food sounds good is genuinely shorter. The plan below is designed around that.
The core principles
- Front-load protein. Breakfast is your best appetite window. Use it.
- Anchor each meal with a protein and a plant, then let the rest happen.
- Keep fiber gentle. Slowed digestion plus a heavy fiber load is a recipe for bloat.
- Hydrate deliberately. Thirst signals get quiet along with hunger signals.
A sample day of eating
Breakfast (30 to 40 g protein)
Three eggs scrambled with a slice of sourdough and half an avocado. Or a Greek yogurt bowl (¾ cup, whole milk) with a spoonful of nut butter and a handful of berries. Coffee if you want it. This is where you win the day.
Lunch (30 to 40 g protein)
A palm-sized portion of grilled chicken, salmon, or a lean cut of beef, over a base of leafy greens, roasted vegetables, or rice. Olive oil and lemon. Skip the giant salad. Volume is not your friend right now.
Dinner (30 to 40 g protein)
Whatever protein you have. Roasted vegetables. A small starch like sweet potato or rice if you have the appetite for it. Eat slowly. Stop when you feel done, even if there is food left.
If you need a snack
A cheese stick and an apple. A boiled egg. A small Greek yogurt. Cottage cheese with a drizzle of honey. Protein plus something.
The daily support layer
This is where a single-scoop foundation earns its keep. One scoop of Daily Foundation covers muscle-support nutrients (creatine, HMB, collagen, whey isolate), electrolytes for hydration and cramps, a full methylated B panel and mineral base, low-bloat fiber, and lactase for easy digestion. Everything a suppressed appetite tends to miss, in one drink instead of nine bottles.