Mar 8 • 🥗 NUTRITION & SUPPLEMENTS
The GLP-1 Nutrition Stack — What I Actually Eat and Supplement Every Day
One of the most common things I hear from people on GLP-1 medications is "I'm just not hungry so I'm barely eating." Sound familiar? Here's the problem with that — your body still needs fuel, especially protein, to preserve muscle and keep your energy up. When you don't eat enough, fatigue hits hard. I learned that the hard way.
Here's what actually works for me after a year on Mounjaro.
The Eating Strategy
I aim for 4 smaller meals a day with a focus on hitting 50g of protein per meal. That's my north star. Not calories. Not carbs. Protein first, every single time.
Why 50g? Because on a GLP-1 your appetite is suppressed and your eating window is smaller. If you're only eating 2 meals a day you're likely falling dangerously short on protein — which is exactly what drives muscle loss.
Small meals work better than big ones for another reason too — large meals are one of the biggest nausea triggers on GLP-1s. Spreading food across 4 sittings keeps your stomach happy and your protein goals on track.
My Go-To Protein Sources
- Beef jerky — hands down the best on-the-go protein snack I've found. High protein, easy to eat, doesn't upset the stomach.
- Eggs — simple, quick, and easy to get down even on low appetite days.
- Greek yogurt — high protein and easy on the stomach.
- Lean meats — chicken and turkey are staples.
- Protein shakes — especially on days when eating feels like a chore. I use Thorne Whey Protein Isolate. It's clean, no fillers, and easy to digest. → [Thorne Protein link: https://get.aspr.app/SH1djm]
The Daily Supplement Stack
Beyond food, here's what I take every single day:
- Creatine (10mg daily) — this has been a game changer for muscle preservation on GLP-1s. I use Thorne Creatine because it's NSF Certified for Sport and mixes clean. → [Thorne Creatine link: https://get.aspr.app/SH1djl]
- Fiber supplement daily — GLP-1s slow digestion and getting enough fiber from food alone on a reduced appetite is nearly impossible. Thorne FiberMend is tasteless, dissolves easily, and is well tolerated. → [Thorne FiberMend link: https://get.aspr.app/SH1dkR]
- Men's Multivitamin — eating less means you're likely getting fewer micronutrients. A quality multivitamin fills those gaps.
- Vitamin D3 — most people are deficient and it plays a critical role in muscle function and immune health.
The Bottom Line
Nutrition on a GLP-1 is not about eating less. It's about eating smarter with the reduced appetite you have. Protein first, smaller meals, and the right supplements to fill the gaps your food isn't covering.
What does your current nutrition stack look like? Drop it below — I'd love to see what's working for our community. 👇
⚠️ This post is for educational purposes only and does not constitute medical advice. Always consult your doctor or dietician before making changes to your supplement routine.
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The GLP-1 Nutrition Stack — What I Actually Eat and Supplement Every Day
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