About GLP-1 Meal Planner
A resource built specifically for people managing the realities of GLP-1 medication — not generic healthy eating advice, but recipes and guides calibrated to the side effects you're actually dealing with.
What this site is
GLP-1 Meal Planner exists because the standard nutrition advice — "eat more vegetables, choose lean protein" — doesn't account for what it's actually like to eat on semaglutide or tirzepatide. Slowed gastric emptying, nausea that peaks on injection day, a stomach capacity that's dramatically reduced, and appetite signals that no longer work the way they used to: these require a different approach to food than generic meal planning.
Every recipe on this site is scored against five GLP-1 side effects: nausea, low appetite, fatigue, bloating, and constipation. When you're dealing with injection day nausea, you don't want a recipe that was designed for someone with a normal stomach — you want one that was scored 92/100 on nausea tolerance specifically.
Who it's for
This site is designed for people currently taking or about to start GLP-1 medications including:
- Ozempic (semaglutide, weekly injection)
- Wegovy (semaglutide, higher dose for weight management)
- Mounjaro (tirzepatide)
- Zepbound (tirzepatide, for weight management)
- Rybelsus (oral semaglutide)
The guidance is also relevant for anyone on GLP-1 receptor agonists more broadly, including older agents like liraglutide (Victoza, Saxenda).
How recipes are scored
Each recipe is evaluated against a GLP-1 tolerance model that scores ingredients on their compatibility with common medication side effects. The model considers factors like:
- Fat content and its effect on gastric emptying rate (high fat slows it further)
- Fiber type — soluble fiber is gentler; excessive insoluble fiber can worsen bloating and constipation
- Protein density — critical for preserving muscle mass on GLP-1 medications
- FODMAP load for bloating sensitivity
- Portion size relative to reduced stomach capacity
- Known nausea triggers (high-fat, spicy, acidic foods)
Scores are normalized on a 0–100 scale per symptom. A score of 80+ means the recipe is well-tolerated for that side effect. A score below 50 means it may aggravate it.
Content standards
Recipes are developed with the following requirements:
- Minimum 15g protein per serving (most exceed 20g) to support muscle retention
- Portions calibrated for reduced stomach capacity — no oversized servings
- Ingredients selected to avoid the most common GLP-1 trigger foods
- Preparation methods that maintain tolerability (poaching and steaming over frying, for example)
The meal plans and food guides are reviewed for consistency with the scoring model and updated as new data or user feedback informs the approach.
Medical disclaimer
The content on this site is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
GLP-1 medications are prescribed drugs. Dietary changes while on these medications should be discussed with your prescribing physician, endocrinologist, or registered dietitian — particularly if you have diabetes, a history of eating disorders, kidney disease, or other conditions that affect how you respond to nutrition changes. Do not use this site to make decisions about your medication.
Contact & feedback
If you have feedback on a recipe, notice an error in our scoring, or want to suggest a recipe type we're missing, the best way to reach us is via the email newsletter — reply to any issue and it goes directly to the team.
For serious concerns about GLP-1 side effects or medication interactions, contact your healthcare provider.