Year-Round Wellness with GLP-1 Foods: A Complete Meal Planning Guide
Whether it’s the holiday season, a special celebration, or a regular week, meal planning while on GLP-1 therapy can be enjoyable and supportive of your wellness journey. If you’re taking GLP-1 medications like Ozempic®, Wegovy®, Zepbound®, Mounjaro®1, compounded semaglutide or compounded tirzepatide2, you can still enjoy all of your favorite foods, while nourishing your body with the right nutrients.
With the right approach to your GLP-1 meal plan, you can enjoy meals that help you feel your best, both physically and mentally. By incorporating simple, sustainable strategies into your meals, whether you’re celebrating with family or enjoying a quiet day at home.
Best Foods to Eat on GLP-1: Nourishing Your Body with Key Nutrients
When following a GLP-1 meal plan, focus on foods that provide lasting energy, support your metabolism, and help you feel satisfied. The goal is to nourish your body, ensuring it has everything it needs to feel your best while on your health and wellness journey.
Fiber: The Key to Feeling Full and Energized
Fiber is a foundational part of any GLP-1 meal plan, supporting healthy digestion, steady blood sugar levels, and keeps you feeling energized throughout the day. On GLP-1 therapy, it can be helpful to focus on nourishing, fiber-rich foods to maintain optimal gut health and steady energy.
Incorporate these fiber-rich foods into your meals:
These fiber-packed foods help keep you feeling nourished, support digestion, and promote steady energy levels. They can also help enhance the absorption of key nutrients and support long-term health.
Protein: The Building Block for Muscle and Sustained Fullness
Protein is essential for maintaining muscle mass, supporting metabolic health, and keeping you feeling satisfied. On GLP-1 therapy, protein plays a vital role in ensuring you have the energy and strength to carry out your daily activities, and support muscle health.
Great sources of protein to include in your GLP-1 meal plan:
Spreading your protein intake throughout the day may aid in muscle recovery and can maintain energy levels. With the right balance, you’ll stay satisfied longer and feel more full between meals.
Healthy Fats: Fueling Your Body for Energy and Wellness
Healthy fats are an important part of any nourishing GLP-1 meal plan and support nutrient absorption, slow digestion and maintain steady energy levels throughout the day. Healthy fats also provide steady energy, making them an excellent addition to your meals to help you feel your best throughout the day.
Healthy fats to add to your meals:
By including healthy fats, you’ll support your body’s energy needs while also helping absorb important nutrients from other foods.
Enjoying the Holidays with Mindful GLP-1 Meal Planning
The holiday season is a time to enjoy nourishing meals together with family and friends. With a little thoughtful planning, you can enjoy all the festivities while staying aligned with your health goals.
One helpful tip is to plan your plate before filling it. This allows you to enjoy a variety of your favorite dishes, while ensuring your portions are both satisfying and in tune with your needs. Here are some simple ways to make mindful choices and savor the season’s flavors with GLP-1 friendly choices:
Prepare Ahead of Time
- Stick to Your GLP-1 Medication Schedule: Consistency is key to getting the most from your GLP-1 therapy. Taking your medication as prescribed is essential for any medical therapy to maintain steady levels in your body.
- Review the Menu: If you’re attending a gathering, look at the menu ahead of time. Planning your meal in advance can help you make mindful choices and avoid feeling overwhelmed by options.
- Eat Before You Go: If you’re heading to a party or event, enjoying a balanced snack or meal with protein and fiber can help keep you satisfied before the event begins.
Mindful Eating During the Event
- Enjoying Small Portions: With GLP-1 therapy, smaller portions come naturally. Savor the flavors of holiday dishes in moderate portions, focusing on lean proteins, vegetables, and a small serving of your favorite sides.
- Embrace Gratitude and Connection: Focus on the joy of spending time with those you care about. Take a moment to reflect on what you’re grateful for and immerse yourself in the present, allowing the connections you share to take center stage.
Festive Desserts and Treats
Dessert doesn’t have to be off-limits. Some great dessert options when on a GLP-1 medication are fruit-based desserts, small servings of pumpkin pie, or dark chocolate. You can even bring your own healthier dessert to share, ensuring there’s something you love to enjoy.
Holiday Meal Success: Enjoying Festive Favorites with GLP-1-Friendly Choices
Creating a GLP-1-friendly meal plan during the holidays allows you to enjoy your favorite seasonal foods without compromising your health goals. Build a balanced plate that includes the best nutrient-dense foods to eat on GLP-1, so you can celebrate special occasions with nourishment.
By focusing on a nourishing GLP-1 meal plan, you can enjoy traditional dishes while keeping your meals satisfying and aligned with your wellness goals. Below is a helpful breakdown of how to create a celebration plate that incorporates the best GLP-1 foods, ensuring you feel balanced, energized, and satisfied throughout the festivities:
Appetizer Options
High protein options like shrimp or mini meatballs, cheeses and vegetables!
Main Course
Proteins like turkey, ham, chicken and all the vegetables as sides; brussels sprouts, sweet potatoes, broccoli, green beans, squashes and cranberry sauce!
Dessert Ideas
Pumpkin pie, pumpkin mousse, fruits and dark chocolate or bring your own!
Navigating Social Gatherings with Confidence
GLP-1 therapy helps you stay in tune with your body’s natural hunger cues, making it easier to navigate social situations with ease and confidence. Here are some strategies for handling social pressure and stay aligned with your wellness goals:
Tips to Stay Aligned with GLP-1 Goals
Since GLP-1 therapy helps you tune into your body’s natural hunger signals, it makes it easier to engage in social gatherings without feeling overwhelmed. By understanding your body’s cues and preparing in advance, you can enjoy the moment and stay aligned with your wellness goals. Here are some simple strategies to help you handle social situations with confidence and maintain balance:
- Stay Hydrated: Sip water consistently throughout the day to stay hydrated, especially if you’re celebrating with festive beverages. You can also incorporate electrolyte drinks if needed to support hydration and overall well-being.
- Managing Appetite and Cravings: GLP-1 medications help you naturally manage your appetite. Listen to your body’s hunger cues and stay mindful of your satisfaction levels. Keep GLP-1-friendly snacks on hand and prioritize balanced meals to maintain steady energy and reduce cravings throughout the day.
By staying mindful of your body’s natural cues and preparing in advance, you can confidently enjoy social occasions while maintaining balance and nourishing your body. By making thoughtful, enjoyable choices, you can savor the moment without stress and nourish your mind and body.
Embracing Wellness Without Missing Out
Success with GLP-1 therapy isn’t about missing out on life’s celebrations—it’s about enjoying them with intention and making nourishing choices that support your long-term health goals. By including fiber-rich vegetables, lean proteins, healthy fats, you can feel your best while participating fully in the foods and traditions that make celebrations so special.
With thoughtful meal planning and mindful choices, you can enjoy delicious and satisfying foods on GLP-1 medications while feeling confident and energized. Your wellness journey can be both rewarding and fulfilling—today and every day.
Sources:
Harvard Health Publishing. Foods High in Fiber: Boost Your Health with Fiber-Rich Foods. Harvard Medical School. Available at: https://www.health.harvard.edu/nutrition/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods
- Ozempic® and Wegovy® are registered trademarks of Novo Nordisk. Zepbound® and Mounjaro® are registered trademarks of Eli Lilly. Ivím Health has no affiliation with Novo Nordisk or Eli Lilly. The compounded products available as part of Ivím Health’s weight loss program are not made by Novo Nordisk or Eli Lilly or any company affiliated with Novo Nordisk or Eli Lilly. ↩︎
- FDA notice on Zepbound™/Mounjaro® shortage: On October 2, 2024, the U.S. Food and Drug Administration determined that the shortage of tirzepatide injection, a glucagon-like peptide 1 (GLP-1) medication, had ended. (Read more). Schedule a visit with an Ivim provider to discuss what this means for you and your treatment options. ↩︎
