GLP-1 Eat Well Nutrition tools and guides for your GLP-1 journey

Nutrition Tools for Your GLP-1 Journey

Personalized protein and hydration targets to help you feel your best on Ozempic, Wegovy, Mounjaro, Zepbound, and other GLP-1 medications.

Medical Disclaimer: This tool is for informational purposes only. It is not medical advice and does not replace guidance from your healthcare provider. Always follow your doctor's recommendations regarding nutrition and medication.

Daily Protein Target

grams per day

Per-Meal Target

per meal (3 meals + 1 snack)

What does that look like in real food?

Track your full GLP-1 journey with our Dosing Calculator at glp1doseguide.com

Daily Water Target

Hourly Sipping Target

while you're awake (about 16 hours)

Dehydration Warning Signs

! Dark yellow or amber-colored urine
! Dry mouth, lips, or eyes
! Headaches or dizziness, especially when standing
! Fatigue or brain fog that gets worse during the day
! Constipation (a common GLP-1 side effect that dehydration worsens)
! Urinating less than 4 times per day
Sip, don't gulp. Drinking large amounts of water at once can cause nausea, especially on GLP-1 medications. Spread your intake throughout the day. Keep a water bottle within reach and take small sips regularly. Herbal tea, broth, and water-rich fruits (like watermelon and cucumber) also count toward your daily total.
Track your full GLP-1 journey with our Dosing Calculator at glp1doseguide.com

Guides for Eating Well on GLP-1 Medications

Research-backed nutrition advice, written in plain English.

How Much Protein Do You Need on a GLP-1 Medication?

Daily targets, why protein matters for muscle preservation, and practical tips for hitting your goals when your appetite is low.

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Staying Hydrated on GLP-1 Medications

Why GLP-1s increase dehydration risk, how much to drink, signs to watch for, and what counts beyond plain water.

Read article

How to Prevent Muscle Loss on GLP-1 Medications

Up to 40% of weight lost on GLP-1s can be lean mass. Here is how to protect your muscle through protein and exercise.

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Best Protein Sources When You're on a GLP-1

A ranked list of protein-dense foods that are easy to eat with a suppressed appetite, plus quick no-cook options.

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Simple Meal Ideas for Mounjaro and Zepbound

What to eat when nothing sounds good. Practical suggestions for low-appetite days, high-nausea days, and normal days.

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What to Eat Your First Week on Ozempic

Starting a GLP-1 medication? A simple guide to what to eat, what to avoid, and how to set up good habits from day one.

Read article

Looking for Dosing Schedules and Cost Estimates?

Visit our companion site for GLP-1 dosing calculators, titration schedules, and savings resources.

Visit GLP-1 Dose Guide