Meal Planning on Obesity Management Medication: What Does a Balanced Day Look Like?

1. Prioritise Protein
Protein is essential for preserving muscle and bone mass while losing fat. Include a moderate source of protein at each meal and snack, such as eggs, lean meats, seafood, legumes, dairy or tofu.

2. Focus on Nutrient Density
Because you’ll likely be eating less overall, every bite needs to count. Choose foods rich in vitamins and minerals, like leafy greens, colourful vegetables, whole grains, legumes, nuts and seeds. Nutrients likely most impacted by GLP-1 therapy include calcium, iron, magnesium, zinc, and vitamins A, D, E, K, B1, B12, and C. It is essential to remember that, although your appetite is suppressed, you still require at least 1,000 healthy calories to stay ahead of the game.

3. Eat Low-GI Carbohydrates
Low-glycemic index carbohydrates, such as sweet potatoes, lentils, and steel-cut oats, help maintain stable blood sugar levels and are generally easier to digest.

4. Choose Healthy Fats
Healthy fats, such as olive oil, avocados, nuts, seeds, and oily fish, provide satiety and support the absorption of fat-soluble vitamins. Also, enhances satiety, reduces inflammation, and balances the omega 3:6 ratio.

5. Small, Frequent Meals
Instead of waiting to feel hungry (because your body's natural messaging is overridden), plan to eat at regular intervals throughout the day. Preparing small, protein- and nutrient-rich meals or snacks in advance makes it easier to stay nourished. Starting your day with a protein-rich breakfast (even if you’re not hungry) can help set the tone and stabilise your energy.
Consider setting reminders or timers to prompt you to eat, particularly if your natural cues aren’t kicking in. And if you’re consistently eating fewer than three healthy meals per day, it’s a good idea to check in with a dietitian to ensure you're getting enough nutrition to support your health.

Here’s a simple example:

Breakfast

• Scrambled eggs with spinach and tomato, cooked in olive oil
• One slice of wholegrain toast
• Small handful of berries

Morning Snack

• Greek yoghurt with a teaspoon of chia seeds

Lunch

• Grilled chicken thigh with quinoa and roasted vegetable salad (pumpkin, zucchini, capsicum), dressed with lemon and olive oil
• Steamed broccoli

Afternoon Snack

• A handful of almonds or walnuts
• Sliced apple

Dinner

• Baked salmon with sweet potato mash and sautéed green beans
• Mixed leaf salad with avocado

Optional Evening Snack

• Cottage cheese with a few slices of cucumber

With a reported drop in calories of up to 64%, and considering the intervention is designed for long-term use, nutritional deficiency will inevitably arise at some stage. Therefore, a daily insurance against this would be to ensure each eating window is leveraged for optimal nutritional content.

This approach integrates medically tailored meals, groceries, and nutrition education into the healthcare system. Combining GLP-1s with this kind of support can help you sustain weight loss and meet nutrient needs.

GLP-1 medications can be a powerful tool in your health journey, but long-term success depends on more than just the medication. To get the best outcomes (and maintain them), it’s essential to support your body with a combination of nourishing food, resistance training, and lifestyle strategies.

Protein is essential, but it's not a silver bullet. Without regular resistance-based exercise, the body can still lose muscle mass, even with adequate protein intake. That’s why a well-rounded approach matters, one that includes movement, strength training, and meals designed to meet your changing nutritional needs.

If you’re looking for convenient, protein-rich, and nutrient-dense options to help you stay on track while on GLP-1s, explore our targeted product here. Our products are designed to support muscle maintenance, digestive comfort, and balanced nutrition, all in easy, delicious formats that fit into real life.

As always, our products are most effective when used alongside a healthy diet and regular exercise program. If you’re not sure where to start, we’re here to help.