I keep seeing this come up with people on Ozempic, Wegovy, Mounjaro, Zepbound, especially in the first few weeks.

You're not hungry, so you don't eat. Then suddenly it's 2 or 3pm and you feel shaky, dizzy, weak, nauseous, or just weird.

I did this to myself so many times before realizing hunger is not always a useful reminder on GLP-1. Sometimes by the time your body finally tells you something is wrong, you're already too empty and now food sounds even worse.

What helped me was not trying to force full meals. It was having tiny anchors during the day, like a yogurt cup in the morning, a few bites of chicken or a turkey roll-up around lunch, maybe some cottage cheese or peanut butter on crackers later. Nothing fancy, Just enough so I wasn't running on nothing by dinner.

This matters even more if you're busy, distracted, or have ADHD, because "eat when you're hungry" does not really work when the hunger cue is gone.

For me, putting a yogurt next to my coffee and setting one boring phone reminder helped way more than trying to build some perfect meal schedule.

The goal is not to eat a full plate when your appetite is gone. It's just to stop accidentally going all day on nothing and then feeling awful later.

what's your tiny anchor when you don't want food but know you need something?

I feel like I’m constantly hearing how important protein is while on GLP-1, but honestly I’m finding it harder than expected.

Some days I get full so quickly that I look at my food and just can’t finish it. I’m trying protein shakes and higher-protein meals, but it’s still a challenge.

What are your go-to protein sources when your appetite is low?

Took my first shot Thursday night (almost 48 hrs ago).

Tonight I made dinner using my normal portions. I was actually hungry as I was cooking but as soon as I sat down and took a bite, I knew I would be able to eat much. I divided it half and proceeded to eat. I’ve ate about 1/2 of the half and don’t really feel like eat any more. Before, I would have just continued to eat because it was there and I was raised to be part of the “clean plate club”.

Surely it can’t make this much of a difference in 48 hrs? Is it just a mind thing? Like I mind knows I’m on the shot so it’s acting the part for a few days?

The whole bowl is:
6 oz shredded chicken
3 oz queso
4.5 oz black beans
1 c brown rice, cooked
2.5 salsa
Sprinkle with taco seasoning, salt, paprika, lemon juice

I have a busy week next week and I always need a quick breakfast, so I meal prepped some baked eggs (crustless quiches? mini frittatas?) in my 1 cup Souper Cubes.

If you want to make your own, here's how I did it - please note that I used two 1-cup Souper Cubes to yield 8 servings.

Makes 8 servings

I used:

• 16 eggs
• 1 cup cottage cheese
• 4 oz sliced smoked turkey, diced
• 1 red bell pepper, diced
• 2 handfuls of baby spinach, wilted

Blended the eggs and cottage cheese in my Vitamix. Wilted the spinach. Diced the turkey and bell pepper. Put a little spinach, turkey, and bell pepper in each cube, then filled halfway with egg mixture.

Bake for ~30 mins at 350F, you may need more or less time depending on your oven.

Each little mini frittata/baked egg moment is approximately:

• 186 calories
• 18g protein
• 11g fat
• 3g carb

I recommend serving with a little cup of raspberries or sliced kiwi (remember, kiwis are nature's "biological scissors" and the best natural constipation cure!).

King Arthur Flour used to sell a multi-grain cooked cereal called Pompanoosuc porridge. I loved it but they discontinued it years ago. I recently learned what was in it and recreated it with the addition of chia seeds.

It is so delicious and it's wonderful for helping with constipation! It's not a laxative or anything, but like Metamucil, it adds good gelatinous fiber to your diet. I have hardly missed a day since I started eating it.

The only drawback is that it takes a long time to cook -- 20 minutes on low heat and then 10 minutes of steaming in the pot. You can use a slow cooker overnight or a pressure cooker, though.

Mix

1 part steel-cut oats

1 part bulgur wheat

1 part flax seeds

1/10 part chia seeds

I just get bags of each at Whole Foods and add the chia seeds by eye, but this is basically how it works out.

Add salt and cook in 1 cup water to 1/3-1/2 cup porridge mix. Bring to a boil, cover, and cook on low for 20 minutes. Let the porridge steam in the pot, covered, for another 10 minutes.

Hi Everyone,

I just started on Zepbound yesterday and I do not really feel anything yet. I usually start my day with 2 kcups of coffee: one is half regular and half decaf and the other one is all decaf for a total of 14 oz of coffee. I’m not sure if I can drink this much anymore or if I should even be drinking regular coffee at all?

Vanilla yoghurt. Added some granola in there, 2-3 tablespoons. My god, breakfast for actual champions, my tastebuds are dancing!

I sliced the strawberries up in an egg slicer too to save time.

Oh, and this is just a cup, which is my preferred size for breakfasts on GLP-1s (grown ass male).

Edit: Tried 'neutral' yoghurt now and... not as good.

If you're just starting Ozempic, Wegovy, Mounjaro, Zepbound or any GLP1, please don't try to build the perfect diet right away. I wasted so much energy meal prepping my first week and then couldn't eat any of it because my appetite was completely different than I expected.

The first week is honestly just weird. You might feel fine, you might get nauseous, you might suddenly hate foods you normally love, or you might feel full after like 4 bites. There's no predicting it.

What I wish I had done was just stock boring simple stuff and left it at that. Greek yogurt, cottage cheese, eggs, soup or broth, bananas, crackers, some tuna or chicken packets, a rotisserie chicken, applesauce, maybe a few frozen meals that aren't super greasy. Nothing fancy. Just things that don't require a big appetite or a lot of thinking to put together.

Also go way smaller than you think you need to. I kept making normal sized portions and then feeling guilty about wasting food. A few spoonfuls of yogurt or half an egg or a few bites of soup is totally fine for the first week. You're not trying to prove anything, you're just figuring out what your stomach is ok with right now.

And honestly don't compare your first week to anyone else's because it's completely random. Some people feel amazing and some people are nauseous for days and neither one means you're doing it wrong.

This was a nice GLP friendly meal. I served with tzatziki and salad.
Easy on the tummy and I have leftovers for small bites going forward.
Can be made with FF yogurt. I didn’t bother with skewers and broiled the meat.

One thing I think a lot of us learn the hard way on Ozempic, Wegovy, Mounjaro, Zepbound, or any GLP1:

Fiber is good, but more fiber is not always the answer.

Especially not all at once.

A lot of people try to do the "healthy" thing with big salads, raw veggies, fiber bars, high-fiber wraps, chia seeds, beans, bran cereal… and then wonder why they feel worse. Bloated, nauseous, gassy, refluxy, sometimes even diarrhea.

It feels unfair because you're eating the food everyone says is good for you. But on GLP-1, digestion is already slower, and a huge fiber load just sits there.

I made this mistake myself honestly. I was stacking chia + berries + granola + protein powder into one bowl thinking I was doing everything right and my stomach was like absolutely not.

What's worked better for me and what I've seen a lot of people here say works for them:

Oatmeal, berries, banana, cooked carrots, soft cooked vegetables, potatoes, small amounts of chia, small amounts of beans or lentils, applesauce, soup with soft vegetables.

The key is small though.

Not a giant bowl of beans. Maybe 2 spoonfuls.

Not a massive raw salad. Maybe cooked vegetables or a few bites of cucumber.

Not chia in everything. Maybe 1 teaspoon in yogurt and see how it feels.

I'd personally be more careful with huge raw salads, raw broccoli or cauliflower, cabbage, fiber bars, big bean bowls, high-fiber wraps, bran cereal, or smoothies packed with seeds.

Not forbidden. Just not always worth the pain lol

What helps most is adding fiber slowly, choosing cooked over raw when your stomach is sensitive, spreading it through the day, and not stacking every "healthy" thing in one bowl.

Because sometimes the problem is not one food. It's the whole combo.

what fiber actually works for you guys?

Wondering if anyone has used Hungryroot or some similar service?

I am falling into a DoorDash and crap food rut lately due to an ill parent and busy work schedule.

Looking to find things that are lower carb, less sodium, minimal processing/organic. I am a T2 DM on Ozempic and also using it for weight loss.

I did great initially because I was meal prepping like crazy. Then my dad has been in the hospital off and on the past few months. And I am not able to dedicate the time to it. Trying to continue to lose and eat healthier.

In Europe, many nutritionists say that people on GLP-1 drugs should consume as much as 1.5 to 2 grams of protein per kilogram of body weight to avoid muscle loss (which is about 0.6 to 0.9 grams per pound). It seems impossible to me to consume that much while on the appetite surpressing drug! What's your take on this?

For example, if you weigh 100 kg (220 pounds), that means you would have to eat 5 to 7 cups of cottage cheese or 3 to 4 average-sized chicken breasts every day 😅

I think this needs to be said more often:

Not everyone gets the “I forgot food exists” version of GLP-1 appetite suppression.

Some people do. They take Ozempic, Wegovy, Mounjaro, Zepbound, or another GLP-1 and suddenly food noise goes quiet, portions shrink, cravings disappear, and eating feels easy.

But a lot of people don’t have that exact experience.

Some people are still hungry.

Some people still get cravings.

Some people still think about food at night.

Some people feel full faster during meals, but still want snacks later.

Some people notice food tastes different, but the appetite is still there.

And then they start thinking, “Is this even working?” or “Am I doing something wrong?”

I don’t think you’re automatically doing anything wrong.

Appetite suppression is not always dramatic. Sometimes it is subtle. Sometimes the win is not “I never feel hungry.” Sometimes the win is:

I get full sooner.

I can stop earlier.

I can pause before going back for more.

I can choose a better snack.

I can eat one portion instead of three.

I still want food, but it does not feel as out of control as before.

That still matters.

But if you are still hungry on GLP-1, I think the strategy has to be different. You cannot just wait for the medication to remove hunger completely. You need food structure that works with the hunger you actually have.

For me, that would mean:

Protein earlier in the day, not just at dinner.

Savory snacks ready before cravings hit.

Small meals that are satisfying but not heavy.

Enough fiber, but not a huge amount all at once.

Gentle carbs so you do not feel snacky two hours later.

A backup plan for night hunger.

Some easy options:

Greek yogurt with berries
Cottage cheese with crackers
Turkey roll-ups
Eggs or egg salad
Tuna or salmon on crackers
Chicken soup
A small rice bowl with protein
Apple with peanut butter
Cheese and fruit
Beef jerky if it sits well
Protein milk or half a shake
Beans in a small bowl
Oatmeal with protein added

I also think night hunger needs its own plan. Because if you wait until you are tired, stressed, and standing in the kitchen, it is so much harder to choose well.

A planned night snack is not failure.

Sometimes it is the thing that keeps you from grazing on random food for an hour.

Something like cottage cheese, Greek yogurt, turkey slices, a boiled egg, a small bowl of beans, or a protein drink can be enough to settle things without turning into a whole second dinner.

The goal is not to have zero hunger.

The goal is to stop feeling like hunger means you failed.

GLP-1 eating still has to be eating. It cannot just be waiting for your appetite to disappear perfectly.

If you are someone who still feels hungry on GLP-1, what has actually helped you?

I’m struggling to eat
I can easily eat white bread or sourdough with laughing cow triangles
And cookie dough ice cream, once the cookie dough pieces are gone I add maple syrup
I crave these, and have a hard time eating anything else
On Zep….
Not loosing weight
Wondering if i can find sustainable equivalents and also why this is happening. Anyone suggestions?

Something I wish someone had explained to me earlier:

When you’re on Ozempic, Wegovy, Mounjaro, Zepbound, or any GLP-1, “eat more protein” sounds simple until your appetite is basically gone.

People say it like it’s easy.

Just prioritize protein.

Just eat more chicken.

Just hit your protein goal.

But some days, a full meal feels impossible. Dry chicken feels like work. A protein shake sounds good one day and disgusting the next. You make a normal plate, take 4 bites, and suddenly you’re done.

So what helped me was thinking about protein in tiny moments, not perfect meals.

A few spoonfuls of Greek yogurt counts.

Half an egg counts.

A few bites of rotisserie chicken counts.

A little cottage cheese counts.

Half a protein shake over ice counts.

A small bowl of chicken soup counts.

Turkey slices rolled up with avocado or cream cheese count.

Tuna salad on a few crackers counts.

It doesn’t have to look like a “real meal” to still help your body.

I think this is where a lot of GLP-1 meal advice misses the point. The issue is not always that we don’t know protein matters. It’s that the normal high-protein foods can suddenly feel too heavy, too dry, too much chewing, too much smell, too much everything.

So instead of forcing a big plate, I would start with texture.

Soft protein.

Cold protein.

Moist protein.

Sippable protein.

Tiny salty protein.

That usually feels more realistic on a low-appetite day than trying to eat a full chicken breast or a big meal prep bowl.

Some of the easiest high-protein foods for a tiny GLP-1 appetite, at least in my experience, are:

Greek yogurt
Cottage cheese
Soft scrambled eggs
Egg salad
Tuna or salmon mixed with mayo
Rotisserie chicken with sauce or broth
Turkey roll-ups
Chicken soup
Bone broth
Protein pudding
Fairlife or high-protein milk
Ricotta with berries or seasoning
Soft meatballs with sauce
Half a protein shake instead of forcing the whole bottle

Also, sauce matters so much more than people admit. Dry protein can feel awful. But the same chicken with broth, salsa, yogurt sauce, a little gravy, or mixed into soup can be completely different.

The goal is not to eat like you used to.

The goal is to keep giving your body something useful in a form it will actually accept.

And obviously, if you truly cannot eat for days or you feel weak, dizzy, or sick, that’s something to talk to your doctor about. But for the normal tiny-appetite GLP-1 days, I really think counting the small stuff helps mentally.

Tiny protein still counts.

What are your easiest high-protein foods when a real meal feels like too much?

Most of the advice on GLP-1 protein is pretty much yogurt, eggs, cottage cheese and shakes. Helpful for some people but not everyone can do those.

Let’s make a dairy-free, egg-free, shake-free list. Some ideas that come to mind:

• Crackers and chicken salad
• Wrap with slices of turkey
• Salmon or tuna pouches
• Rice with Prawns
• Miso soup with tofu
• Lentil Soup Edamame
• Pita with bean dip Turkey meatballs
• Chicken soup rice
• Turkey or chicken with hummus
• Potatoes with soft fish
• Tempeh if you like it
• peanut butter on toast. not super high protein but it helps
• Add rice or noodles to bone broth .

My easiest is chicken soup with rice because it tastes like real food, but not too heavy.

Plus, not every protein choice has to be gigantic. Sometimes better to get 10 to 15 grams you can eat than to aim for 40 and give up.

What would be on your list?

The air fryer is honestly one of my favorite ways to make a quick meal, but only if the food still feels good the next day. Because reheated, bone-dry protein? Absolutely not. That is how I end up sitting there, staring at one sad piece of chicken like we are having a private argument.

The meals that work best for me are usually small, simple, and incredibly easy to add moisture to. Lately, I've been sticking to a few reliable favorites: chicken meatballs with a little rice and sliced cucumber, a simple turkey burger patty on toast, or air-fried salmon bites with baby potatoes (if salmon sounds good to you right now). Tofu cubes and chicken tenders are also great, but I always pair them with a soft side instead of dry fries.

My absolute golden rule is that you have to add something moist to the plate. Yogurt sauce, hummus, salsa, a splash of broth, or even a spoonful of applesauce makes a massive difference. It does not have to be fancy. It just needs to make the meal easier to chew, swallow, and actually want to finish.

For leftovers, things like meatballs, tofu, turkey patties, and salmon bites are just so much more forgiving. They reheat gently without going from "meal prep" to "shoe leather" in thirty seconds.

I’m the cook in my family and friend group. The process of eating on Triz has been a challenge and felt isolating. I’ve been feeding myself and not knowing how to cook for company.
Tonight we had impromptu company and I shared my prepped foods. It was popular and well received.
Vegetable and turkey soup, salad and whole grain bread. I feel hopeful.

I'm getting started on Ozempic soon and am looking for some meal ideas.

To lose weight, I've typically stuck to a low carb (<25g) diet. I'm wondering if being on a GLP-1 can allot me a few extra carbs.

What are some lower carb meal ideas that you swear by?

Hi, I'm going back to GLPs after a year off. Trying Tirz this time as sema stopped working at the dose available to me (1mg). You don't really need all the back story, because what I'm looking for now is some food advice. I have really struggled with sugar addiction and had hoped that taking the med would quiet my urges. It didn't. I struggled to make good choices when I didn't feel like eating. It was easier or felt better to eat a few crackers or cookies, sweetened meal replacement bars, or whatever. I really want to shift my diet back to whole food plant based, which I have been in the past but struggle to maintain.

The difficulty with whole food plant based eating is that it focuses on filling up on low calorie foods, like salads, cooked starches like potatoes, and vegetables, while getting protein from beans and tofu. When I was on semaglutide, I worried about "filling up" on low calorie foods and not getting enough calories. But then I didn't feel like eating some of those healthy foods and I made bad choices, like processed bars and other things. I'd like to do better this time.

Does anyone else eat whole food plant based on this diet? Any tips? I am hoping to do a smoothie for breakfast, salad with beans/tofu for lunch, and things like sweet potato with black beans and broccoli; lentil stew; veg chili; and curried cauliflower with rice for dinners.

I do not want to go back to meal replacement bars or pre-made protein drinks. What are your go-to foods for a bit of nausea while trying to eat super healthy? I'm hoping to kick the sugar habit quickly!

Asian grocery stores are honestly one of my favorite places to shop. I really think they are underrated for what we need. They have so many of those small, gentle "building blocks" for meals that do not feel heavy, think soft tofu, warm broths, rice, dumplings, and all those freezer staples you can turn into a tiny bowl instead of a full dinner production.

I usually look for a few specific things: white miso paste and soft tofu (including that egg tofu that comes in the tubes), tofu pouches, and congee packets. I also stock up on frozen dumplings, shrimp, and those cooked fish cakes. For snacks, I grab seaweed, rice crackers, and edamame, plus those small yogurt drinks if they sit well with you.

One of my easiest go-to meals is just miso soup with soft tofu and a little rice on the side. It is warm, salty, and simple without feeling too rich. A few spoonfuls of rice in the broth can make it feel more like a "real" meal, even when a full plate sounds like a nightmare.

Congee is another one I come back to constantly. Rice porridge with egg, shredded chicken, or shrimp is so soft and easy to portion out. It is especially helpful on those days when chewing feels like more effort than it should be. It is basically the food version of a "quiet room" for your stomach.

I also like keeping frozen dumplings around because you do not have to commit to a big serving. You can steam four or five, add broth, and just stop there. That absolutely counts as dinner when that is all your appetite can handle.

The nice thing about these staples is that they let you build food gently. A little broth, a little protein, and something soft. Nothing dramatic. Just enough to make eating feel possible.

Been on glp1 for 2yrs and never tracked food on excel/app. Wondering if it is worth doing it now and what insights anyone has gained/led to a change for them? Basically is it worth the effort? Thanks

I honestly think it helps to have a little emergency stash in your desk drawer. Not because we’re trying to snack all day, but because those "nothing sounds good" days can sneak up so fast. One minute you’re deep in emails, and the next you realize you’re feeling shaky and a bit queasy, and absolutely nothing from the office cafeteria looks safe.

My go-to formula is usually just picking two things: one protein heavy item and one gentle, stomach safe carb.

I usually keep stuff like tuna or salmon packets, turkey sticks, and those roasted edamame packs. For the "gentle" side, it’s mostly crackers, pretzels, or even just an applesauce pouch. I also always have electrolyte packets and ginger chews on standby because sometimes that "wobbly" feeling is just dehydration masquerading as hunger.

My favorite "boring" combo is probably just crackers with a tuna packet, or an oatmeal cup with a peanut butter packet stirred in. It’s definitely not a glamorous meal, but it’s steady and simple, and it's way better than waiting until I feel completely awful.

The biggest thing I’ve learned is to stop waiting for the perfect meal when the appetite is being touchy. Sometimes just a few bites of something plain and familiar is enough to settle things so I can actually

finish my day. Plus, I try to pick stuff that doesn't leave my cubicle smelling like a deli. Bonus points for snacks that don't announce your lunch to the whole floor.

What do you keep at work for emergency food?