How much should I eat on GLP-1 medication?

The medication will naturally reduce your appetite. Focus on eating enough protein (1.2–1.6g per kg of body weight) and nutrient-dense foods rather than counting calories strictly. Most patients find their intake naturally falls to 1,200–1,800 kcal per day.

Can I drink alcohol on Wegovy or Mounjaro?

Alcohol is not contraindicated, but it is strongly discouraged during treatment. GLP-1 medications can alter alcohol tolerance, and alcohol provides empty calories that work against your weight loss goals.

Do I need to follow a specific diet plan?

No rigid diet plan is required. The most important principle is adequate protein intake. Beyond that, a diet rich in vegetables, whole foods, and lean proteins — and low in ultra-processed foods — will produce the best results alongside your medication.

What to Eat on GLP-1 Medication: A Nutritional Guide for Better Results

Why nutrition still matters on GLP-1 medication

GLP-1 medications are powerful appetite suppressants, but they do not determine the quality of the calories you consume. Patients who eat a protein-rich, nutrient-dense diet alongside their medication consistently achieve better outcomes — more fat loss, better preservation of lean muscle mass, and fewer side effects — than those who simply eat less of whatever they were eating before.

The reduction in appetite that GLP-1 medications produce is an opportunity to reset eating patterns, not simply to eat less. The EVERLean approach combines medication with nutritional coaching to help patients build the dietary habits that sustain results long after treatment ends.

Prioritise protein

Protein is the single most important macronutrient during GLP-1 treatment. When in a caloric deficit — which is what GLP-1 medications create — the body can break down muscle tissue for energy if protein intake is insufficient. Preserving muscle mass is critical both for metabolic health (muscle burns more calories at rest than fat) and for long-term weight maintenance.

Aim for a minimum of 1.2–1.6g of protein per kilogram of body weight daily. Practical sources include chicken, fish, eggs, Greek yoghurt, cottage cheese, legumes, and tofu. Protein also has the highest satiety value of any macronutrient, which complements the appetite-suppressing effect of the medication.

The Open Vault

The Nutrition Vault: meal frameworks built for GLP-1 patients

The Nutrition Vault gives you structured meal plans, protein calculators, and practical food guides designed specifically for patients on Wegovy or Mounjaro — not generic diet advice.

Explore The Nutrition Vault

Foods to minimise

High-fat, greasy, and very sweet foods are particularly likely to worsen GLP-1 side effects, especially nausea and reflux, because they further slow gastric emptying. Ultra-processed foods — high in refined carbohydrates, seed oils, and additives — also tend to drive inflammatory responses and poor metabolic outcomes even at lower caloric intakes.

Alcohol deserves special mention. GLP-1 medications can alter alcohol tolerance unpredictably, and some patients report increased sensitivity. Alcohol also provides empty calories, disrupts sleep, and can worsen reflux. Reducing or eliminating alcohol during treatment is strongly recommended.

The Open Vault

The Protein Vault: hit your daily targets

Not sure how to hit 1.4g of protein per kg every day on a reduced appetite? The Protein Vault inside The Open Vault has daily target calculators, high-protein meal ideas, and practical strategies for eating well when you are not very hungry.

Open The Protein Vault

Staying hydrated

Reduced food intake means reduced water intake from food sources, which can contribute to constipation and fatigue. Aim for 2–2.5 litres of water or non-caffeinated fluids daily. Electrolyte balance is also worth monitoring — particularly sodium, potassium, and magnesium — especially if nausea or vomiting has been significant.

Some patients find that eating very small amounts means they forget to drink enough. Setting reminders or keeping a water bottle visible can help establish the habit.