What to Eat on GLP-1 Medications: A Dietitian's Guide to Ozempic, Wegovy & Zepbound - from an RD

GLP-1 medications like Ozempic, Wegovy, and Zepbound can drive dramatic weight loss — but without the right nutrition, up to 40% of what you lose may be muscle rather than fat.

This dietitian-written guide covers how to eat for real results — protecting muscle with enough protein, supporting your gut with fiber, and staying nourished even when your appetite is low — plus a free printable handout you can keep in the fridge.

Glucagon-like peptide medications (AKA GLP-1 agonists), such as Wegovy and Zepbound, are taking the weight-loss industry to a whole new level.

According to a recent Gallup poll, nearly 15.5 million US adults have used weight loss medications. 1 The CDC National Center for Health Statistics notes that over 1 in 4 adults with diabetes have used injectable medications as well.

GLP-1 agonists work by imitating the GLP hormone in the body.

This has multiple effects, including:

• Enhancing insulin production to lower blood sugar

• Preventing the release of glucagon (the hormone that stimulates glycogen release from the liver)

• Reducing gastric emptying, which helps control appetite

• Reducing appetite by acting on the brain and decreasing hunger signals

One of the biggest concerns with GLP-1 agonists is the risk of malnutrition.

Individuals using GLP-1 medications may benefit from the following:

• Meet with a Registered Dietitian for tailored nutrition advice. In my practice, I make sure patients are getting enough protein so they don’t lose excessive hair.

• Keep a food log to track current food intake and habits.

• Focus on nutrient-dense foods, including fruits and vegetables, lean protein sources, beans, whole grains, and low-fat dairy products.

• Adopt an exercise program that includes cardiovascular and strength training.

• Don’t undereat. Your body needs enough fuel to function.

• Getting adequate sleep has been shown to impact weight control, blood pressure, and other metabolic parameters.

• Stay hydrated with at least 64 oz. of water daily.

• Lather, rinse, repeat. Consistency is key to weight loss maintenance.

Lisa Andrews, MEd, RD, LD, Updated July 2026

Free printable: The GLP-1 Playbook. A one-page, dietitian-written cheat sheet — how GLP-1s work, the 8 habits that protect your muscle, and what to eat. Print it, stick it on the fridge.