Meal Ideas
Eating well on GLP-1 medication can be challenging, especially when appetite changes and nausea hit. Here are some of our favourite meals for each phase — with 47+ recipes available in the full plan.
Nausea-Friendly Meals
Showing 2 of 12Gentle on the stomach, especially helpful during dose increases when nausea is most common.
Plain Greek Yoghurt with Banana
Cool, creamy, and easy to tolerate. Add a drizzle of honey if needed. The protein helps keep you full longer.
Tip: Eat slowly in small spoonfuls. Best as a breakfast or snack.
Chicken & Rice Broth
Light but nourishing. Use shredded chicken breast in a clear broth with white rice and a pinch of ginger.
Tip: Sip throughout the day rather than eating a large portion in one go.
High-Protein Meals
Showing 2 of 15Essential for preserving muscle mass while on GLP-1 medications. Aim for 25-30g protein per meal.
Grilled Chicken Salad
Grilled chicken breast on mixed leaves with cherry tomatoes, cucumber, avocado, and a light lemon dressing.
Tip: Prep chicken in bulk for the week. Eat the protein first if appetite is limited.
Salmon & Vegetable Tray Bake
Salmon fillet with roasted courgette, peppers, and red onion. Season with lemon, garlic, and herbs.
Tip: One tray, minimal washing up. Salmon provides omega-3s which support overall health.
Easy Meal Prep Ideas
Showing 2 of 10When appetite is unpredictable, having meals ready to go means you always eat well.
Overnight Protein Oats
Oats, protein powder, chia seeds, and milk. Mix the night before and grab from the fridge in the morning.
Tip: Add fruit in the morning for freshness. Keeps for 2-3 days in the fridge.
Chicken & Quinoa Bowls
Grilled chicken, quinoa, roasted veg, and a tahini dressing. Make 4-5 portions on Sunday.
Tip: Quinoa is a complete protein. Mix up the veg each week to keep it interesting.
Transition & Maintenance Meals
Showing 2 of 10As you taper off GLP-1 medication, these meals help maintain healthy habits and manage returning appetite.
Balanced Plate Template
Half plate vegetables, quarter plate lean protein (chicken, fish, tofu), quarter plate complex carbs (sweet potato, brown rice).
Tip: This template works for any meal. It naturally controls portions without calorie counting.
Veggie-Packed Stir Fry
Prawns or tofu with pak choi, broccoli, mushrooms, and peppers in a light soy and ginger sauce with brown rice.
Tip: High volume, moderate calories. Helps you feel full as natural appetite returns.
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Nutrition note
These are general meal ideas, not personalised nutrition plans. Protein and calorie values are approximate. If you have specific dietary needs or health conditions, consult a registered dietitian or your healthcare provider.