A diet plan that works for you is essential for sustainable weight loss.You may have heard that you need a balanced diet to lose weight, but what does that really...
A diet plan that works for you is essential for sustainable weight loss.
You may have heard that you need a balanced diet to lose weight, but what does that really look like? While taking GLP-1 treatment, the best diet is one that prioritizes whole foods and minimizes processed foods.
A balanced diet should include:
✅ Lean protein
✅ High-fiber foods
✅ Complex carbohydrates
✅ Healthy fats
✅ Plenty of vegetables
Foods to Focus on While Taking GLP-1 Treatment
Recent studies show that a diet rich in protein, fiber, and healthy fats plays a key role in managing weight effectively. Here’s what to include:
✅ Lean Protein
Protein helps preserve muscle mass and keeps you satisfied.
Examples:
White fish (cod, tilapia, grouper, haddock, bass)
Skinless chicken or turkey
Tofu and tempeh
95% lean ground beef
Shrimp
✅ Eggs
A nutritious staple, eggs are high in protein and healthy fats.
Tip: Mix in egg whites for added protein without many extra calories.
✅ Whole Grains
Whole grains give you steady energy, especially helpful in the morning or before a workout.
Examples:
Whole-wheat bread
Oats
Brown rice
Quinoa
Barley
Farro
✅ Vegetables
Vegetables are high in fiber and low in calories.
Best options:
Leafy greens: kale, spinach, Swiss chard
Others: broccoli, zucchini, carrots, cauliflower, Brussels sprouts
✅ Berries
Berries are lower in sugar than other fruits and rich in antioxidants.
Examples:
Raspberries
Blueberries
Blackberries
Strawberries
✅ Legumes
High in both fiber and protein, legumes help stabilize blood sugar.
Examples:
Beans
Lentils
Peas
Green beans
Chickpeas
✅ Healthy Fats
Healthy fats support brain health and hormone regulation—and can naturally stimulate GLP-1 release!
Examples:
Avocados
Fatty fish (e.g., salmon)
Greek yogurt
Nuts and seeds (almonds, pecans, brazil nuts, chia seeds, hemp seeds)
Foods to Avoid While Taking GLP-1 Treatment
To make the most of your weight loss journey, avoid foods that spike blood sugar or offer little nutritional value.
🚫 Sugary Foods and Beverages
Avoid:
Soda, juice, sports drinks, sweetened iced tea
Alcohol and sugary smoothies
Candy, cake, and ice cream
Watch for hidden sugars in sauces like ketchup, BBQ sauce, and marinara.
Fun fact: 1 tablespoon of ketchup = nearly 1 teaspoon of sugar.
Tip: Flavor your water with citrus, cucumber, mint, or water flavor drops instead.
🚫 Refined Carbohydrates
These cause energy crashes and increase cravings.
Examples to avoid:
White rice
White bread
Pasta
Bagels
Sugary cereals
🚫 High-Fat Foods
Limit saturated fats which can hinder progress.
Avoid:
Butter, lard, heavy cream
Fatty cuts of beef, sausage, bacon
Fried foods
Coconut and palm oil
Sample Day on a GLP-1 Diet Plan
Approx. 1350 calories, 152g protein, 40g fiber
🍳 Breakfast – 330 Calories
Protein: 43g | Fiber: 24g
Omelet + Toast
1 whole egg + 9 tbsp egg whites
Mini bell peppers, white onion, baby bella mushrooms, spinach
¼ cup fat-free cheddar cheese
2 slices Hero Bread (high-fiber, low-carb toast)
🥗 Lunch – 300 Calories
Protein: 33g
Turkey Burger Bowl
1 turkey burger patty
2 cups romaine lettuce
½ red onion, 1 dill pickle spear, 1 chopped tomato
🍣 Dinner – 500 Calories
Protein: 45g
Balanced Salmon Dinner
6 oz salmon fillet with lemon
1 cup cooked quinoa
2 cups steamed broccoli
🍓 Dessert – 215 Calories
Protein: 31g
Berry Yogurt Bowl
½ cup nonfat Greek yogurt
¼ cup each of blueberries, strawberries, and raspberries
Why Follow a Diet Plan While on GLP-1?
Treatment alone isn’t enough. If poor eating habits don’t change, weight regain is likely once you stop taking GLP-1s.
Following a balanced diet can:
Support natural GLP-1 production
Improve blood sugar control
Help establish healthy habits for long-term success
What to Do Next
Here are ways to take your success to the next level:
🥙 Try Meal Prepping
Prep meals in advance or cook double portions
Ready-to-go snacks: chopped veggies, hard-boiled eggs, yogurt bowls
🏃 Get Moving
Start slow with walking, biking, swimming, or dancing
Gradually build toward higher intensity workouts
💧 Drink More Water
Water boosts energy and metabolism
Helps reduce appetite and supports digestion
Tip: Set reminders or goals like "Refill my water bottle 4x daily"
💤 Sleep More
Sleep supports energy, metabolism, and emotional regulation
Avoid heavy meals and caffeine before bed
🍽️ Don’t Skip Meals
Aim for small, frequent meals
If your appetite is low, split meals into two smaller portions spaced 2–3 hours apart
Use LifeRx.md’s Resources
You’re not alone on this journey!
Get personalized nutrition advice from LifeRx.md nutrition coaches
Browse our blog for GLP-1-friendly recipes
Reach out to your LifeRx.md team with any questions or concerns
Ready to take control of your weight loss journey?
A GLP-1 diet plan is more than a food list—it’s your foundation for sustainable success.