your
Daily Eating Guide
A simple, build-it-yourself plan to help you get enough protein, fiber, and fluids while on a GLP-1 medication.
Protein
20–30g / meal
Fiber
25–38g / day
Fluids
8+ cups / day
build
Your Plate
Pick one item from each group at every meal — mix and match to keep things interesting.
Protein
- Eggs
- Greek yogurt
- Chicken or turkey
- Salmon or tuna
- Lean beef or pork
- Tofu or tempeh
- Cottage cheese
- Beans or lentils
Fiber-Rich Foods
- Berries or apples
- Leafy greens
- Broccoli or carrots
- Lentils or chickpeas
- Chia or flax seeds
- Oats or quinoa
- Whole grain bread
- Avocado
Healthy Fats & Fluids
- Olive oil
- Avocado
- Nuts or seeds
- Nut butter
- Water & herbal tea
- Electrolyte drinks
- Broths & soups
A good rule of thumb: a palm-size portion of protein + a fist-size portion of fiber-rich food at every meal.
Short on time or appetite? Swap any protein serving for an Ananesis snack — 15g protein, under 220 calories, zero prep.
a sample
Day, Put Together
Breakfast
Eggs + berries + a slice of whole grain toast with avocado
Snack
Greek yogurt + almonds — or an Ananesis snack
Lunch
Grilled chicken + big salad + lentils, olive oil dressing
Snack
Cottage cheese + fruit — or an Ananesis snack
Dinner
Baked salmon + quinoa + roasted vegetables
managing
Side Effects
Nausea
- Small, frequent meals
- Bland, room-temp food
- Ginger or peppermint tea
Constipation
- Increase fiber gradually
- Water throughout the day
- Short daily walks
Diarrhea
- Focus on soluble fiber
- Rehydrate with electrolytes
- Limit greasy foods
Low Appetite
- Don't skip meals
- Keep a quick snack on hand
- Set eating reminders
