If you have a reduced appetite or nausea due to GLP-1 medication (Ozempic, Wegovy, Mounjaro), it is best to opt for small, light, and protein-rich meals that are easy to digest. Liquid options like shakes work best if solid meals feel too heavy.
Why adequate eating remains so important
Eating less might seem logical when you barely feel hungry, but your muscles still need protein. If you eat too little, you will lose muscle mass, and your energy and metabolism will decrease. The challenge is: how do you still get enough protein and nutrients?
Nutritional principles for poor appetite
- Small and frequent: 4-6 small eating occasions instead of 2-3 large meals
- Protein-first: start with the protein source at each eating occasion
- Easily digestible: avoid fatty or fried dishes
- Liquid if necessary: shakes are easier if solid food is difficult
Tips for nausea
- Eat slowly and chew thoroughly
- Do not lie down immediately after eating
- Avoid strong-smelling dishes
- Ginger tea can help with an upset stomach
Best protein-rich options for poor appetite
Soft and light: Quark or low-fat yogurt (12-18 g protein per 150 g), Greek yogurt (up to 17 g per 150 g), soft scrambled egg.
Liquid:
- Killerbody Meal Shake: approx. 28 g protein per serving, plant-based, easy to drink
Small but mighty:
- Killerbody Protein Bar: 13 g protein, convenient on the go
- Edamame beans (approx. 11 g per 100 g)
- Small can of tuna
Practical daily plan for poor appetite
Morning: Killerbody Meal Shake (28 g protein). Mid-morning: 150 g Greek yogurt (17 g). Lunch: small portion of chicken broth with chicken (15-20 g). Afternoon: Protein Water (20 g). Evening: quark or 2 soft-boiled eggs (12-15 g). Total: approx. 90-100 g protein, spread out and light.
What you should avoid
- Fatty and fried dishes
- Large meals at once
- Carbonated drinks
- Sweet, sugary snacks that fill you up but provide little nutrition
Read also: Back to the pillar: Losing weight with GLP-1 | How much protein do you need with GLP-1?
