GLP-1 Diet Plan — Free Printable One-Sheet (PDF)

GLP-1 Nutrition One-Sheet

A free one-page GLP-1 eating guide to print: protein first for muscle, fiber and fluids, smaller meals, and your daily targets.

1. Protein first, at every meal

Rapid weight loss on a GLP-1 costs muscle as well as fat, so lead each meal with protein while your appetite allows. A common target during weight loss is 1.2–1.6 grams of protein per kilogram of body weight — well above the 0.8 g/kg RDA, which is only a floor. Your number depends on your weight; the free GLP-1 protein calculator sets it.

2. Spread protein across the day

Aim for roughly 25–30 grams of protein at each of three to four meals rather than saving it all for dinner. On a day when solid food is hard, Greek yogurt or a protein shake can close the gap.

3. Fiber and fluids, on purpose

A slowed stomach makes constipation and dehydration easier to fall into. Work toward the fiber Adequate Intake — about 25 grams a day for women and 38 for men under 51 — from vegetables, fruit, beans, and whole grains, raise it gradually, and keep water nearby all day.

4. Small, frequent meals

The plate fills fast, so oversized servings are the most common source of discomfort. Smaller meals and snacks spread through the day make it easier to reach your protein and nutrient targets without feeling overfull.

5. Make every bite count

With far fewer calories coming in, there's little room for foods that bring calories but little else. Spend a small appetite on whole foods that carry protein, fiber, vitamins, and minerals per bite.

6. Foods that commonly sit poorly

None are off-limits, but many people find very rich, fried, or fatty meals, large portions, carbonated drinks, and alcohol less comfortable while digestion is slowed. Try them in smaller amounts, and see what settles for you.

7. Talk to your prescriber

This is general nutrition guidance, not medical or medication advice. If a GLP-1 is making it genuinely hard to eat enough — or you have kidney disease or another condition — bring it to the care team that prescribed it rather than pushing through.

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