If you have little appetite or nausea from GLP-1 medication (Ozempic, Wegovy, Mounjaro), it is best to choose small, light, protein-rich meals that are easy to digest. Liquid options such as shakes work best when solid meals feel too heavy.
Why eating enough still matters
Eating less may sound logical when you barely feel hungry – but your muscles still need protein. If you eat too little, you lose muscle mass and your energy and metabolism drop. The challenge: how do you still get enough protein and nutrients?
Nutrition principles for a low appetite
- Small and frequent: 4–6 small meals instead of 2–3 large ones
- Protein first: start every meal with the protein source
- Easily digestible: avoid fatty or fried dishes
- Liquid if you have to: shakes go down more easily when solid food doesn't work
Tips for nausea
- Eat slowly and chew well
- Don't lie down straight after eating
- Avoid strong-smelling dishes
- Ginger tea can help with an unsettled stomach
The best protein-rich options for a low appetite
Soft and light: Quark or low-fat yoghurt (12–18 g protein per 150 g), Greek yoghurt (up to 17 g per 150 g), gently scrambled egg.
Liquid:
- Killerbody Meal Shake: 27 g protein per meal, plant-based, easy to drink
Small but mighty:
- Killerbody Protein Bar: 13 g protein, handy on the go
- Edamame beans (approx. 11 g per 100 g)
- Mini tin of tuna
A practical day plan for a low appetite
Morning: Killerbody Meal Shake (27 g protein). Afternoon: 150 g Greek yoghurt (17 g). Lunch: small portion of chicken broth with chicken (15–20 g). Afternoon: Killerbody Protein Bar (13 g). Evening: quark or 2 soft eggs (12–15 g). Total: approx. 85–90 g protein, spread out and light.
What you are better off avoiding
- Fatty and fried dishes
- Large meals all at once
- Carbonated drinks
- Sweet, sugary snacks that fill you up but hardly nourish
Also read: Back to the pillar: Losing weight with GLP-1 | How much protein do you need on GLP-1?
