How To Eat Enough — Vita Vie Retreat

Sample Day of Eating on a GLP-1

Here’s an example of a balanced day of eating with adequate protein, fiber, and healthy fats while keeping portions manageable:

Breakfast (Protein + Fiber + Healthy Fats)
Greek yogurt bowl: ¾ cup plain Greek yogurt, ½ cup berries, 1 tbsp chia seeds, 1 tbsp chopped almonds, drizzle of honey

Mid-Morning Snack
Protein shake: 1 scoop protein powder, 1 cup almond milk, ½ banana, 1 tbsp peanut butter, 1 tbsp ground flaxseeds

Lunch (Balanced & Nutrient-Dense)
Superfood Salad: 4-6 oz grilled chicken, 2 cups mixed greens, ¼ cup avocado, ¼ cup black beans, ¼ cup bell peppers, olive oil & lemon dressing

Afternoon Snack
Handful of mixed nuts & a boiled egg

Dinner (Protein + Fiber + Whole Grains)
Shrimp stir-fry: 4 oz shrimp, sautéed carrots, mushrooms, broccoli, and bell peppers over ½ cup brown rice
Get More Recipes: 50 One Pan, One Pot GLP-1 Meals

Evening Snack (Optional, if needed)
Cottage cheese with cinnamon & walnuts

IMPORTANT NOTE ABOUT INDIVIDUAL NEEDS

Everyone’s body responds differently to these medications, so it’s important to develop awareness around what works best for you. Paying attention to your energy levels, digestion, healthy markers, strength, endurance, and overall well-being can help you adjust your approach and ensure you’re meeting your unique needs. Nutrition isn’t one-size-fits-all—it’s about finding what makes you feel and function at your best.

If you’re taking a GLP-1, eating enough of the right foods is key to maintaining energy, muscle, and overall health. By focusing on diversity in meals, protein, smaller but nutrient-dense meals, and staying hydrated, you can work with your appetite changes rather than against them.

Have you experienced appetite changes on a GLP-1? What strategies have helped you stay nourished? If so, it might be time to think how you can support your GLP-1 journey through nutrition.

THERE’S MORE: NEXT STEPS & RESOURCES

Feeling the need to dive deeper? Check out these additional resources to keep the momentum going:

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