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.