Weight Loss Drugs and Nutrition: What to Eat, a Sample Menu, and More

The new diabetes and anti-obesity drugs semaglutide and tirzepatide have completely changed the weight loss landscape. As effective as they are, these medications still aren’t a license to eat whatever you want. The right diet plan may be key to maximizing the benefits of these potent new drugs.

GLP-1 weight loss drugs — including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) — work by suppressing appetite and delaying the rate at which your stomach empties. The result is that you’re less hungry and you naturally eat less food.

The medications are also associated with nausea and vomiting, which can interfere with nutrient absorption, says Bonnie Newlin, RD, a nutritionist in Annapolis, Maryland, who frequently counsels patients who are taking GLP-1 weight loss medications.

It's important to be proactive about meeting your daily nutrition needs in order to stay healthy and feel your best as you continue your weight loss journey.

Although weight loss is the point of semaglutide or tirzepatide, it’s important to eat enough calories each day. Sufficient intake gives you the energy you need to thrive.

As for your target number of calories while on weight loss meds, the perfect number will be unique to you. Work with your primary care doctor or a registered dietitian nutritionist to determine your ideal range (in general, many experts recommend around 1,200 to 1,800 calories per day while on these meds). If you like, you can track your daily diet with an app.

Hydration is particularly critical when you’re on Ozempic or other drugs that affect your gastrointestinal (GI) tract, says Newlin. Because tirzepatide and semaglutide can increase the risk of diarrhea, nausea, and vomiting, you may need to replace fluids by rehydrating more frequently. Newlin also notes that decreased appetite can cause people to drink less fluid and get less water from food.

A hydration calculator can help you figure out your personal water needs.

Unlike eating plans such as the ketogenic diet (a very high fat, low-carbohydrate diet), weight loss drugs don’t require you to stick to an exact ratio of carbs, protein, and fat. But that doesn’t mean you shouldn’t stay mindful of your macronutrients. Setting macronutrient goals while using GLP-1 medication can help ensure that you’re losing weight the healthy way.

“Fat should be more limited as it takes longer to digest and can worsen digestive issues, carbs should be consumed in moderation to support weight loss and healthy blood sugar levels, and protein intake should be on the higher end to preserve lean muscle mass and support overall metabolism,” says Mitri.

When taking a weight loss drug like tirzepatide or semaglutide, certain foods are better choices than others. Focus meals around foods such as these.

What to Eat

• Skinless chicken breast
• Eggs
• Tofu
• Fish and seafood
• Beans and legumes
• Nuts and seeds
• Greek yogurt
• Oats
• Whole-wheat bread
• Brown rice
• Quinoa
• Broccoli
• Spinach
• Kale
• Bell peppers
• Berries
• Citrus fruits

What to Avoid

Some foods don’t make good partners with weight loss drugs. Avoid the following:

• Fried foods such as french fries, fried chicken, and onion rings
• Red meat
• Sugar-sweetened beverages like soda, cocktails, and juices with added sugar
• High-fat, high-sugar desserts like cookies, cakes, candies, ice cream, and brownies

We all could use a little inspiration for meal planning (even when we’re not taking weight loss drugs). Try this seven-day plan, which was created with the help of registered dietitian-nutritionists Mitri and Newlin, to jump-start your meals and snacks while on newer weight loss drugs.

Sunday

Breakfast High-fiber, low-sugar cereal (such as Grape Nuts or Fiber One) with 2 percent milk and banana slices

Snack Melon cubes and cottage cheese

Lunch Mediterranean spinach salad with diced chicken, artichokes, tomatoes, and pine nuts

Dinner Vegetable bean chili

Dessert Dark chocolate pomegranate bark

Monday

Breakfast Smoothie with almond milk, protein powder, and frozen fruit

Snack Handful of pistachios

Lunch Turkey wrap with lettuce and light mayo in a whole-wheat tortilla

Dinner Whole-wheat pasta with shrimp and peas

Dessert Avocado chocolate mousse

Tuesday

Breakfast Two hard-boiled eggs, fresh berries, a slice whole-grain toast, and 1 cup skim milk

Snack Lightly salted popcorn

Lunch Chicken and vegetable soup

Dinner Salmon kale salad

Dessert Berry smoothie (frozen banana, frozen berries, yogurt, and a drizzle of maple syrup)

Wednesday

Breakfast Overnight oats with blueberries, Greek yogurt, and a sprinkle of cinnamon

Snack Turkey jerky and an apple

Lunch Cup of vegetable soup with quesadillas with rotisserie chicken

Dinner Black bean Mexican quinoa bowls

Dessert Dark chocolate and almonds

Thursday

Breakfast Whole-wheat toast with avocado and two over-easy eggs

Snack Cheese slices, seed crackers, and hummus

Lunch Grilled chicken sandwich with baby carrots

Dinner Soy-glazed salmon with basmati rice and a side salad

Dessert Medjool dates stuffed with peanut butter

Friday

Breakfast Oatmeal with pecans and dried cranberries

Snack 2 hard-boiled eggs and ½ red bell pepper, sliced

Lunch Tuna salad sandwich and a banana

Dinner Chicken stir-fry with vegetables over quinoa or brown rice

Dessert Yogurt parfait with mandarin oranges and honey

Saturday

Breakfast 2 percent plain Greek yogurt with a handful of blueberries and ¼ cup toasted walnuts

Snack Trail mix of nuts, seeds, and dried fruit

Lunch Curried chickpea wrap and cucumber slices

Dinner Balsamic chicken breast with brown rice and spinach salad

Dessert Fresh strawberries with a drizzle of chocolate syrup

Prioritizing your nourishment while on weight loss drugs is worth the effort. Try these simple tips.

1. Make Time for Meal Planning

Prioritize meal prep so you don't find yourself without resources at dinnertime.

2. Choose Nutrient-Rich Foods

Newlin recommends lean protein and fiber-rich fruits and vegetables.

3. Consider Food Journaling

The best way to know how many calories you’re taking in is to record your meals and snacks, whether on paper or in an app.

4. Include Foods You Like

It may sound obvious, but opting for foods you genuinely enjoy is a great way to ensure you eat enough.

5. Consider a Supplement

“If you are not getting enough nutrients from your diet, you may want to consider taking supplements,” says Newlin. “Talk to your healthcare provider about which supplements may be right for you.”

• Even when you're trying to lose weight, getting enough calories and nutrition is critical.
• If semaglutide or tirzepatide really curb your appetite, start with smaller snacks and meals. If you're eating less food, it's more important to be sure that you're choosing nutrient-dense options.
• To maximize GLP-1 benefits and make sure that you're losing weight the healthy way, choose wholesome ingredients with plenty of fiber and protein.