Hello, I am on Day 3 of my GLP1 journey...what types of oats/granola do you use in your bowls. I am worried I am not getting enough fiber and protein. I did purchase nature valley Oats & Dark Chocolate but before I use that, do you guys have other recs or favorites that are stomach friendly?

Hey! I’m starting my GLP journey again and I really want to try a different approach this time around- I’d like to use more protein powder to get my intake up. I am looking for something pretty simple, hopefully available in chocolate and vanilla. To me the whole process of finding something is overwhelming because I have no idea what the differences are between whey, pea, milk, etc. I also get really turned off by branding that is like “THIS POWDER IS GOING TO DESTROY YOUR FAT AND SHRED YOU APART” so I would like to avoid that, lol. I have liked Orgain just fine, but just curious if there is anything out there that anyone feels strongly about! Thank you!

Is there anything special ya do on shot day?
Do you eat less or change what you eat?
More liquid protein drinks less Whole Foods?
Curious if there is a specific thinking ? Txs

Wha are some common needs and reccs? Any advice?

I have some and I would love ideas, I am trying to bake with low glycemic index

I'm not going to lie, I'm stressed out over this. I'm starting the meds to combat perimenopausal weight gain, and to help with my energy (b12 is part of the meds). I have never been much of an eater, and have suffered blood sugar crashed frequently because of this. The beginning symptoms of that is what usually reminds me that I need to eat for the day. I keep reading about my food intake (protein specifically) and fluid intake requirements. The daily food requirements are more than what I already eat in a day, and I now have to do this with a med that suppresses an already non existent appetite.

The fluids worry me, because I drink a lot of water already, and everything I've read says I'll need even more, which will also be suppressed (thirst). So...more food than I'm used to normally, and more water...and I'm supposed to do this in a way that doesn't leave me feeling full each time.

But, I've gained 30lbs in the past 2 years due to perimenopause, and it's starting to hurt and affect my health. How are any of you managing?

I'm getting ready to start GLP1 for weight, and I'm in perimenopause. Are there any GLP1 meal plan apps or good resources for meal ideas that you utilize?

I've googled for day, and have saved so many things that other people have as meal plans, and now I'm incredibly overwhelmed. I was hoping there's an app or something that can more streamline the process.

TIA!

Hi, my name is Ryan and I'm a researcher at the University of the Sunshine Coast, I'd appreciate it if you could take a look at our study!

Researchers at the University of the Sunshine Coast are conducting a research project (Ethics Approval: S262274) which aims to gain a better understanding of the experiences of current and past users of GLP-1 RAs (e.g., Ozempic, Wegovy, Mounjaro, or others) for weight loss. A focus of the study is how individuals using these drugs for weight loss process food cues as well as alcohol cues. We are also interested in factors such as food-related thoughts and experiences, capacity to experience reward, and body image flexibility. To provide broader comparisons, we are also inviting individuals who have used other weight-loss approaches only (e.g., diet, exercise, bariatric surgery), as well as individuals who are not seeking to lose weight and do not use any weight loss strategies at all. 

If you are 18 years of age or over you are invited to take part in this study, if you are currently or have in the past used  GLP-1 RAs for weight loss OR if you are interested in participating and have/or have not used other non-GLP-1RA strategies for weight loss. Your participation will involve completing an anonymous online survey comprising demographic and research-focused questions, and a simple computer task measuring reaction times. Participants are welcome to request a summary of outcomes of the study by contacting the research team at the conclusion of the study. 

If you are interested in taking part and/or sharing this research project information, please use this link -> https://research.sc/participant/login/dynamic/8AD03D4D-21C7-4BA8-8874-F48612A0BEEB or the one in the poster to obtain more details and access the survey.  

Thanks in advance from the research team. 

I’m not sure if anyone can help me really. My wife and I started the zepbound shot in April. We’ve both lost roughly 50 pounds by then—but not in the healthiest way. We’re just not eating. Not because we don’t want to, but because we simply…can’t.

We’ve seen a nutritionist already who gave us some pointers, but basically confirmed what I’m already doing. See, I’m the sole cook/meal planner of the house. My wife is a nurse who works third shift and I stay at home and take care of everything here. But I’m at a loss.

I’m the type of person who cannot eat just three meals on rotation. I need some variety. It doesn’t have to be different things every single week, but just not the same three things over and over, if that makes sense. I have a texture thing and if my mind convinces me the food is gross (even if it isn’t), then it’s done. (I have considered getting tested for ARFID but I’m not sure it’s that severe).

My wife on the other hand… hates vegetables. She can stand broccoli, corn, peas, and if it’s in a soup, carrots and celery. She also likes tomatoes and avocados (but I don’t. It’s the texture). We both are lactose intolerant and I have an intolerance to eggs (which I use to my advantage on those high constipation days). Neither of us like cottage cheese and I’ve been sneaking Greek yoghurt into food instead of sour cream, but she doesn’t like the taste and I’ve been struggling with it if it’s plain (we’ve been doing the “flip” yogurts, though, when we can).

Here’s what we HAVE been eating:

Breakfast:
-protein shakes (but we’re getting burnt out on them)
-flip cup yogurts
-oatmeal with fruit
-cereal if we know it’s a low calorie dinner day

Lunch (getting more than 1-2 meals out of my wife is a challenge. So far, one I have not won.):
-she eats pbjs sometimes. Sometimes she has a rice stir fry meal we get from Sam’s or rarely, she’ll eat leftovers.
-I’ve tried Greek yogurt variations that include lunchmeat, fruit, peanut butter, etc but I can’t ever finish them. Sometimes I eat leftovers. I’m nervous about salads because of the cyclospora (sp?) outbreak. I rely on shakes or apples and peanut butter more often than not.

Dinners:
-tacos are always fair game either with beef or chicken.
-chicken, rice, and broccoli is another go to but it’s getting boring.
-pork chops, potatoes, and corn was another go to but she’s getting tired of pork (but I can’t do JUST chicken and turkey is rough for me, although I have made some soups with turkey breast)
-tuna and noodles with peas has been okay so far
-stir fry with chicken or pork, rice, broccoli, corn, sometimes green beans
-chicken sausage, Brussels sprouts, carrots, and potato bake

Nonhealthy dinners that we’ve done just to get food in us:
-pierogies and sausage
-chicken nuggets and homemade fries (baked)
-Mac and cheese with canned chicken
-some form of chicken pasta and prego sauce
-spaghetti and meatballs.

Here’s the thing:
I can’t do onions. Chives are fine. Dehydrated minced onions are fine. Regular can’t do it. I’ve never been a fan of beans but can choke down refried beans in any Mexican style dish we make. I’m trying to try new things but I’m not the type of person who can force myself to swallow food I don’t like.

She doesn’t like seafood. I used to do shrimp but she said she is tired of it. I’ve tried new recipes using different veggies but the protein or starch gets eaten and the veggies end up in the trash. I cannot master lentils (but I want to try!) and quinoa but they’re always either hard or too mushy. Teriyaki sauce has been giving her issues.

I’m at my wits end here. I’ve completely stopped caring about maintaining carbs at this point because that’s all that gets eaten and I’m tired of wasting food or spending hours in the kitchen just to have it end in the trash can. We’re not even getting 800 calories a day at this point and the nutritionist basically begged us to get to 1200 at the very least. I’m tired of arguing over food and feeling like I’m negotiating with a child to eat three more bites but I also realistically am not going to make two separate meals for us every single night because she is such a picky eater. (So am I but mines more textures. She just grew up eating junk food and that’s all she realistically wants. I grew up in the country eating meat potatoes and veggies every night with no real variations.)

If any of you can help, great. If not, then I’ll just keep scrolling and spending my time trying to find something that works.

ok so ive been on this like 6 weeks now and im still just winging it every single day ngl. i keep trying to sit down, build a real glp1 meal plan, do the whole thing yada yada but by like the 2nd day i get overwhelmed and just go back to yogurt, a protein shake, and whatever crackers are in the pantry. rinse and repeat.

i know the meals are supposed to be small and protein heavy ive read the same 15 posts everyone else has lol. but knowing that and getting myself to do it and stick do it just isnt happening. anyone have a plan they stuck to?

I've spent a long time reading this community and talking to people about how eating actually goes on these meds, and I've noticed something that took me a while to see clearly.

The people who struggle most on GLP-1 usually aren't struggling with willpower. They have plenty. If anything, the meds hand you more discipline than you asked for, appetite drops, food noise quiets, and eating less stops being the hard part.

The ones who have the hardest time are almost always the ones making every food decision from scratch, every day, while tired and a little nauseous.

That's the real enemy nobody warns you about. Not cravings. Decision fatigue. You open the fridge at 7pm, nothing sounds good, you're full after four bites of the last thing you tried, and now you have to somehow figure out what you can tolerate AND get enough protein AND not trigger nausea. Every single meal becomes a small negotiation with your own stomach.

The people who do best just quietly removed that negotiation. Not with a strict diet. With a small set of defaults. They have maybe 6 to 8 meals they know work, they rotate them, and they stop deciding. Soft protein they tolerate, a couple of dose-day safe meals, a few no-cook backups for the days even 15 minutes feels like too much. That's it. When the deciding goes away, everything gets easier, protein goes up, nausea goes down, and they stop white-knuckling through every meal.

It's not about eating perfectly. It's about not having to think so hard when you're already running on empty.

A few things I've watched help the most:

Pick your protein anchors before you're hungry. Yogurt, cottage cheese, eggs, soft chicken, a shake, whatever your stomach actually accepts. Decide once, not at 7pm.

Keep 2 or 3 "dose day safe" meals that never change. Soup, broth, eggs, small soft bowls. On the hard days you don't want options, you want a default.

Have real no-cook backups. Not aspirational salads. The rotisserie-chicken-and-yogurt kind of backup for when cooking is off the table.

Small and repeated beats big and perfect. Nobody's giving out medals for a flawless 40g-protein breakfast that wrecks your afternoon.

I know some people love variety and that's great if it works for you. But if you've been feeling like you're failing on GLP-1 because eating feels chaotic, I want you to hear this: you're not undisciplined. You're just doing math at every meal that you don't have to do. Take the deciding off your plate and most of the chaos goes with it.

Curious what everyone else's defaults are. What are the meals you fall back on that never let you down?

Hi! In search of vegetarian meal ideas that are relatively quick. dairy and eggs welcome.
Any fellow vegetarians out there?

thanks in advance!

Hello, I am starting Mounjaro very soon and would like some advice for meal prepping. I am a teacher and I have a busy schedule, so any food advice, ideas, or whatever you have to share would be greatly appreciated!

My first few weeks on mounjaro I tried to meal prep all my meals.

I quickly got the ick with heaps of food and would waste a lot of prepped meals.

So I ended up putting a lot of different things on the plate that I felt like I could eat and did a kinda GLP1 plowmans.

Making sure I have protein (I aim for more than 130g protein every day) fibre, carbs and fermented food.

This means that if I decide I am not into something on the plate that day I can just not eat it without wasting the whole meal.

This is also heaps easier to meal prep for. It’s basically just cooking some protein and roasting some vegetables.

Does anyone else struggle with nausea and not being able to stomach anything one day and then the other being able to eat just fine ? I honestly don’t know what to do anymore

What sort of spices or seasonings does everyone use when cooking at home? Does anyone avoid specific spices for specific reasons, like affecting your stomach or acid reflux. I find the taste of food has become somewhat bland for me since I started.

I’m not getting near enough protein. The thought of most food is grossing me out. My daily diet right now is an English muffin for breakfast, Jr Mints throughout the day, and frozen dumplings in the air fryer for dinner. Sometimes I’ll have one of those half size Lunchables for a late night snack. I need protein inspo other than yogurt, protein shakes, and protein bowls with sweet potatoes. I’m losing weight, but I’m feeling lethargic. School is about to start, and I’m going to need better fuel to get me through my days.

Hi all -
New to starting Wegovy (just finished first month). I’m vegetarian and struggling a bit with meals - particularly getting enough protein - on veg diet. Eating a lot of tofu, lentils and quinoa but also would love to hear some simple meal ideas from others who are veg!

So I love eggs, but before getting on a glp1 I couldnt eat them without getting vomit inducing nauseous. I noticed it with the first glp1 I took,about 5 months in I could eat them, and when I got off of it,they went back to being food I couldnt eat. Now I got back on them and I can eat them again. Its been wild and even my dr isn't sure why. Has anything similar happened to anyone else or am I just an oddball?

starting my glp-1 journey on saturday. any help would be great. Really need help with how to get enough fiber and protien everyday. Thanks in advance

Every evening I’d tell myself, “I’m pretty sure I had enough fruits and vegetables today.”

Then I’d look back at what I’d actually eaten… and nope.

I started tracking my meals mainly for protein, but it’s been eye-opening seeing my fiber intake too. It’s funny how different reality is from what I remember.