Starting a GLP-1 medication like semaglutide or tirzepatide is a big step toward better health, but the first week can feel overwhelming. Nausea? Fatigue? No appetite? Don't worry, it's normal. The good news? You can eat in a way that eases symptoms, supports fat loss, and builds the foundation for long-term success.

Here’s your first-week meal guide: what to eat, what to avoid, and how to listen to your body as your medication kicks in.

1. Keep Meals Small — But Don’t Skip Them

GLP-1s slow digestion and reduce hunger, especially in week one. But skipping meals can make nausea worse and lead to energy crashes.

Aim for 3 mini-meals or 4–5 small snacks per day.

Think: half a hard-boiled egg, a slice of turkey, or a few bites of cottage cheese with cucumber slices.

2. Stick to Soft, Gentle Foods

Your stomach’s adjusting — give it easy-to-digest foods to help. Soft proteins and mild flavors are your friends.

Best options:

• Scrambled or hard-boiled eggs

• Mashed avocado

• Blended protein shakes

• Bone broth or soft chicken

• Greek yogurt (plain or lightly sweetened)

• Oatmeal with chia and almond milk

Avoid: Fried foods, greasy meals, rich sauces, spicy items, and raw onions or cruciferous veggies early on.

3. Focus on Protein First

Even small amounts of protein go a long way on GLP-1s. It keeps you full, protects your muscles, and helps avoid nausea swings.

Start every snack or meal with a protein base, even if it’s small:

• 2–3 bites of chicken

• 1/2 of a protein bar

• A few tablespoons of cottage cheese or tuna salad

4. Sip, Don’t Gulp

GLP-1s slow gastric emptying, so liquids can “sit” longer in your stomach. Drinking too much at once can cause bloating or discomfort.

Sip slowly throughout the day, and avoid drinking large amounts during meals.

Stick with water, electrolyte water, decaf tea, or ginger water to soothe your stomach.

5. Take It Slow With Fiber

Fiber is important, but too much, too soon, can cause gas or bloating in the first week.

Gently add soft, cooked veggies like zucchini, spinach, or carrots.

Wait on high-fiber raw salads, such as those made with broccoli or cauliflower, until your digestion has adjusted.

6. Know That Less is Normal

You might feel “full” after just a few bites — that’s okay.

GLP-1s retrain your satiety signals. You’re not doing it wrong — your body is learning to stop when it’s truly satisfied.

Tip: Use a small plate or ramekin to help reframe what “enough” looks like.

7. Keep a Simple Food Log (Optional)

Tracking helps some people spot nausea triggers or patterns.

You don’t need to count calories — just write down what you ate and how you felt. Over time, it becomes easier to predict and plan your best meals.

Sample Day 1 Meal Plan

• Breakfast: Scrambled egg + 1 slice avocado

• Mid-morning: Half a protein shake

• Lunch: Soft-baked salmon + mashed zucchini

• Snack: Cottage cheese + 1–2 strawberries

• Dinner: Bone broth + 2 tbsp soft shredded chicken

• Hydration: Ginger tea + water sipped throughout the day

Final Thought

Your first week on a GLP-1 is not about perfection — it’s about adjustment. The goal isn’t to eat a full plate or follow a strict plan. It’s to support your body gently while the medication begins its work. Be patient. Trust the process. And know that a better relationship with food is being built — one bite at a time.

Ready to Personalize Your GLP-1 Plan?

At GOAL.MD, we make your first steps smoother. From compounded options to 1:1 support, we're here to help you eat smarter, feel stronger, and lose weight sustainably.

Start your journey here or schedule a check-in with a provider today.

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