Meal Prep Tips for Staying on Track with GLP-1 Medications

[ad_1] <img width="800" height="443" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-1024x567.jpg" class="attachment-large size-large wp-post-image" alt="Person organizing healthy meal prep containers with grilled chicken, vegetables and colorful ingredients" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-1024x567.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-300x166.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-768x425.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-1536x850.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/mealpreptupperware_CFL-copy-2048x1133.jpg 2048w" /> In case your GLP-1 medicine has dialed down your urge for food or made sure meals unappealing (4) (1), sensible meal prep can maintain you nourished and on observe together with your well being objectives. The objective is straightforward. Inventory your fridge and freezer with pre-portioned protein-forward choices that make you're feeling good, enable you meet your diet targets, and offer you selections on low-appetite days. GLP-1 drugs generally trigger gastrointestinal (GI) signs, they usually sluggish abdomen emptying, so plan for smaller parts and embody delicate or liquid choices that also pack in protein even while you don’t really feel like having a full meal. (1) That’s not a luxurious. It’s a sensible technique. And logging your meals in MyFitnessPal may also help empower you to identify which vitamins to focus on in your subsequent recipe to remain on observe.

GLP-1 diet fundamentals for prep

Protein targets and meal timing

Protein is your anchor. Within the U.S., the Beneficial Day by day Allowance (RDA) for protein is about 0.36 grams per pound of physique weight, or 54 grams per day for a 150-pound grownup. (5) However while you’re shedding weight, your protein wants for muscle preservation can climb to 0.55–0.73 grams per pound. (6) That’s between 83–110 grams per day for that very same 150-pound grownup. (6) This vary can flex primarily based in your age, exercise degree, and well being standing. (6)

If you're ramping your dose or urge for food is low, liquid or delicate proteins typically go down simpler. (1) Attempt Greek yogurt cups, cottage cheese, silken tofu blends, or a protein shake made with milk or fortified soy milk. Then transition again towards your common textures as signs ease.

Fiber and fluids

Fiber helps digestive and coronary heart well being, (7) however deliver it into your weight loss program step by step to keep away from fuel or bloating. (1)(8) As you ramp up your GLP-1 medicine dose, chances are you'll discover a rise in GI unwanted side effects. (9) Throughout these durations chances are you'll need to maintain off from excessive fiber meals and slowly add again in after signs lower. (1) The Dietary Tips for People recommends fiber intakes primarily based on age and intercourse. Observe your meals and snacks in MyFitnessPal to assist perceive your baseline for fiber consumption and communicate together with your healthcare supplier for particular suggestions.

“I like to recommend fiber as a part of a balanced weight loss program. As you enhance your fiber consumption bear in mind to go sluggish and sip further fluids to help your digestion and keep away from fuel or bloating (10),” says Melissa Jaeger, a dietitian and Head of Vitamin for MyFitnessPal.

Hydration issues day-after-day. (1) Water helps forestall dehydration, which may cloud considering and contribute to constipation. (11) If you're discovering it difficult to get sufficient water whereas on a GLP-1 or experiencing extreme GI unwanted side effects the place fluid loss is widespread, a low-sugar or sugar-free electrolyte complement or a sports activities drink may also help exchange electrolytes. (1)(11) Communicate to your healthcare crew about if dietary supplements are acceptable and decide which complement choice is finest for you.

<img width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--1024x643.jpg" alt="the eggs" class="wp-image-43600 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--500x315.jpg 500w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--752x472.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--269x169.jpg 269w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--444x280.jpg 444w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food--299x188.jpg 299w, https://blog.myfitnesspal.com/wp-content/uploads/2020/03/The-Case-for-Eggs-as-the-Perfect-Post-Workout-Food-.jpg 1504w" /> You may additionally like

Excessive-Protein Snacks for GLP-1 Customers

Uncomfortable side effects and meals tolerance

GLP-1 drugs generally trigger nausea, fullness, and modifications in bowel habits. (1) Help your physique and handle unwanted side effects with easy diet methods: select lower-fat meals, softer textures, and smaller parts till you're feeling higher. (1) Communicate together with your healthcare crew if signs persist or are unmanageable at house.

When to seek the advice of a healthcare supplier

When you stay with GERD, observe a vegetarian or vegan weight loss program, or you're struggling to satisfy protein, fiber or micronutrient objectives, ask your healthcare supplier for a referral to a registered dietitian for individualized meal planning. Proof-based diet remedy might be tailor-made to assist handle your acid reflux disease administration (12)(13) and enhance GI signs. (1)

Plan your week, step-by-step

Ten-minute planning workflow

Set a timer and make a micro-plan.

Choose two protein-forward meals you tolerate proper now.

Select three of your favourite greens that cook dinner quick or require little prep time.

Choose two fruits you can incorporate into each meals and snacks.

Add two grains or starches which are simple to portion.

Select two sauces or taste bases you take pleasure in.

This easy scaffold turns into a number of mix-and-match meals with out further effort. Use low-fat selections if nausea is energetic and take note of excessive fiber meals in case your GI signs are worse throughout a dose escalation interval. (1)

Templates for breakfasts, lunches, dinners

Breakfast bowl. ¾ cup Greek yogurt, ¼ cup fruit, 1 tablespoon nut butter, a sprinkle of nuts or granola.

Lunch bento. 2 ounce-equivalents shredded hen or baked tofu, ½ cup cooked greens, ½ cup rice, lemon-yogurt drizzle.

Dinner soup-and-sides. 1 cup broth-based vegetable, bean or hen soup, 4 to six whole-grain crackers, single-serve low fats cottage cheese cup.

Select low-fat choices throughout flare-ups and enhance fiber from fruits, greens and complete grains as tolerated. (1)

“I like to recommend ingesting water at meal and snack occasions. Hydration is essential when taking GLP-1 drugs and logging in MyFitnessPal may also help you see how your water consumption stacks up every day,” says Jaeger. (1)

No-cook choices

Tuna pouches, rotisserie hen, low fats cottage cheese bowls, in a single day oats, or silken-tofu smoothies are fast to portion and require little to no prep, saving you time and power.

Sensible grocery purchasing methods

Finances-friendly high-protein pantry staples

Canned beans and lentils, canned tuna in water, Greek yogurt, eggs, tofu, and frozen, shelled edamame are cost-effective constructing blocks with significant protein. Hold just a few readily available so you possibly can assemble small meals with out spending an excessive amount of time cooking.

Comfort meals that also match

Frozen greens, pre-cooked grains, and pre-chopped produce enable you get balanced meals on the desk whereas signs ebb and circulate.

“After I want to drag collectively a balanced meal rapidly, I like grabbing a steam-ready bag of frozen greens, pairing it with leftover cooked protein and a microwave-ready bag of brown or wild rice. Easy, efficient and simple to log in MyFitnessPal!” says Jaeger.

Label studying for fats and fiber

Use the % Day by day Worth as your fast display. As a common information, 20 p.c DV or extra per serving is a wonderful supply of a specific nutrient and 5 p.c DV or much less is a low supply of that specific nutrient. (14) For micronutrients like calcium and vitamin D, a better p.c of the day by day worth is healthier as a result of these may also help forestall deficiencies widespread on GLP-1 drugs (1). For saturated fats, sodium, and added sugars, a decrease p.c of the day by day worth is healthier. (1)

Batch cook dinner with built-in selection

Combine-and-match protein bases

Cook dinner as soon as, eat some ways. Suppose: shredded hen, baked tofu, turkey meatballs, or salmon desserts. Not a fan of consuming the identical meal on repeat? Freeze in small containers so you possibly can thaw solely what you want while you’re able to take pleasure in once more

Taste add-ins and sauces

Hold your favourite sauces and dry seasonings readily available. Search for pre-made sauces which are decrease in added sugar, sodium and fats. (1) Concepts embody yogurt-herb, tahini-lemon, or salsa verde. For dry seasonings go for herbs like garlic powder, onion powder, rosemary or chili powder which might be integrated into many recipes and omit the salt discovered of their counterparts, garlic salt and onion salt.

Freezer-friendly, reheat-safe picks

Grain bowls loaded with protein and veggies, soups and chilis stuffed with protein and fiber, egg bites, and baked oatmeal all reheat properly. Refrigerate leftovers for 3 to 4 days or freeze for 3 to 4 months. (3) Reheat leftovers completely to 165 F. (3)

Meals security and storage occasions

Use shallow containers so meals cools rapidly. (3) Hold the fridge at or under 40 F and the freezer at or under 0 F. (3) Observe USDA storage timelines and all the time reheat to a protected inside temperature. (3)

Handle nausea, reflux, and fullness

Gentle flavors and delicate textures

Begin with easy, bland, or low-fat selections whereas signs simmer down. (15) Attempt rice, potatoes, poached fish, smoothies, broths, or applesauce. Some individuals discover ginger or peppermint tea helpful, however focus on dietary supplements together with your clinician. (1) (15)

Hydration, electrolytes, and sipping

Sip fluids steadily throughout the day. (1) If you're vomiting or not conserving liquids down, join together with your healthcare crew to find out if an electrolyte powder or a sports activities drink to exchange electrolytes is really helpful.

Spacing meals and micro-snacks

Small, frequent meals can ease nausea and vomiting. They may also help ease that feeling of being too full to complete your meal. (1) It is perhaps higher to go for 5 - 6 small consuming events moderately than just a few giant meals, particularly when GI signs are flaring up. (1)

When to name a healthcare skilled

Search medical care promptly for persistent vomiting, extreme GI unwanted side effects, or indicators of dehydration like very darkish urine and minimal urination. (1)

Instruments, apps, and diet monitoring

Set macro objectives in your tracker

Self-monitoring may also help help weight-management applications. (1) (16) Use your app to set macro and micronutrient targets that help your well being objectives.

Logging shortcuts that save time

Barcode scan, voice log, and saving typical meals mixtures as meals scale back logging friction so you possibly can give attention to consuming properly, not typing.

Utilizing meal plans and reminders

“Creating meal plans is a technique you possibly can keep targeted in your well being objectives and make sure you’re getting the vitamins your physique wants. Setting reminders for duties like writing your grocery purchasing record, usually cleansing out your pantry or freezer and setting apart devoted time to cook dinner or put together meals are all methods you possibly can keep on observe and make progress in direction of your long-term objectives,” says Jaeger.

Information to share together with your healthcare crew

Share weight, day by day protein grams, estimated fiber, and hydration patterns. Your physician and registered dietitian may also help tune your plan and deal with medicine unwanted side effects.

Steadily Requested Questions About GLP-1 Meal Prep

Can I meal prep throughout dose escalations? Sure, with modifications. Put together smaller, lower-fat parts and embody delicate or liquid choices for days when urge for food dips. (1)

What if I can’t end meals? Bundle leftovers into small parts primarily based in your tolerance and retailer safely in your fridge or freezer. (3) Small, frequent meals are generally suggested for early satiety or nausea. (1)

Are protein shakes okay long-term? Protein shakes could help symptom administration quick time period, nevertheless it’s finest to take a food-first method long run. (1) Assessment labels to keep away from extra added sugars (1) and sugar alcohols which may trigger GI misery (17), and focus on long-term use together with your healthcare crew.

The Backside Line

Hold it easy and make modifications primarily based in your GLP-1 signs. Prioritize protein, cook dinner a few simple sides, and portion every part small so you possibly can make sure you’re getting the vitamins your physique wants whereas managing the unwanted side effects. (1). Observe your meals in MyFitnessPal to identify patterns, then alter to satisfy your well being objectives. You aren't chasing perfection. You might be constructing a gradual routine that helps your GLP-1 do its job when you fill your physique with the vitamins and fluids it wants.