Let’s be honest: if you’re on a GLP-1 (even a microdose), you’ve probably asked yourself:

“How am I supposed to eat all this protein and fiber… when I don’t even want a snack, let alone a salad?”

We get it. Appetite suppression is real — and while it’s a big part of why these meds work, it also makes hitting your nutrition targets feel impossible some days. But guess what? There is a way to get what your body needs, even when your hunger cues are on vacation.

Here’s how to make it work (without feeling like you’re force-feeding yourself chicken breast at 9 p.m.):

Why Protein and Fiber Even Matter

When your appetite is down, your nutrient quality has to go way up. That means:

• Protein preserves your lean muscle (so you’re losing fat, not strength)

• Fiber supports digestion, blood sugar, and that “clean gut” feeling

• Water helps everything work — digestion, detox, skin, mood — the list goes on

Skipping these? You risk:

• Hair thinning

• Fatigue

• Slowed metabolism

• Constipation

• And looking older than you should. (Yes, we said it.)

Your Daily Targets on GLP-1:

• Protein: 80–120g/day (aim for at least 30g per meal)

• Fiber: 25–35g/day

• Water: Half your body weight in ounces (or more if you’re exercising)

So… HOW?!

Let’s break it down with some real-life strategies that work with a GLP-1-suppressed appetite:

1. Start With a Protein Shake — Every. Single. Morning.

Think of it as your insurance policy.

• Aim for 25–30g of protein in one drink

• Add 5g of fiber (chia seeds, flax, or a fiber supplement)

• Use almond milk or water (skip the sugary juices)

Bonus: This is easy to sip slowly, even when you’re not feeling super hungry.

2. Prioritize Protein First — Every Meal

Not feeling like a big meal? No problem. Just start with the protein, even if that’s:

• A boiled egg

• A couple slices of deli turkey

• Tuna with crackers

• Greek yogurt

• Cottage cheese with berries

Think of carbs and veggies as accessories — protein is the main event.

3. Hydrate or Constipate

Sorry, but it’s true. GLP-1s slow gastric emptying — and without water and fiber, things… stall.

• Carry a big water bottle (and actually drink it)

• Add electrolytes if plain water is too boring

• Herbal teas, sparkling water, broth? All count.

4. Supplement Smart

Some days you just can’t eat enough. This is when you should consider supplements:

• Protein powders (we love Thorne, NOW and Designs for Health from Fullscript)

• Fiber powders or capsules

• Greens powders if veggies aren’t happening

You don’t have to love food right now — but your body still needs fuel.

5. Make Every Bite Count

When you’re eating less, you’ve got to eat smarter.

• Add olive oil to salads (healthy fats = satiety + skin glow)

• Sprinkle seeds and nuts for fiber + crunch

• Use full-fat dairy for more protein in smaller volumes

• Toss in collagen powder for skin + joint support

6. Insider Tip: Track Without Obsessing

If tracking your intake feels new or overwhelming, here are some free tools we like to help you keep track of your food:

• FatSecret – Easy logging with barcode scanning

• Cronometer – Detailed and accurate nutrition tracking

• Lose It! – Goal-based calorie and macro tracking

• MyFitnessPal – Large food database with built-in BMR calculator

Bottom Line:

Yes, eating enough protein, fiber, and water on a GLP-1 is harder — but it’s not impossible.

• You don’t need to love food right now.

• You do need to fuel your body.

• And we’re here to help you do it in a way that’s sustainable, nourishing, and works with your new appetite (not against it).

 

Learn more about nourishing your body while on a weight loss journey:

• Why Eating Less Can Make You Weigh More
• Top 5 Mistakes People Make When Trying to Lose Weight (And How to Fix Them)
• Surprising Ways GLP-1 Weight Loss Meds Change Your Relationship with Food

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare provider for personalized medical advice.