Free guide · PDF · 6 pages
What to eat on a GLP-1 when you’re not hungry: a free protein-first meal guide.
A plain, general guide for people on a GLP-1 (injection or pill) or coming off one. The same advice applies to semaglutide, tirzepatide and GLP-1 pills.
What’s inside
- The protein-first plate: which part of the meal to eat first when appetite is low.
- Easy-protein foods with grams of protein per portion, from USDA FoodData Central.
- 7 days of sample low-appetite mini-meals to borrow from. Examples, not a plan.
- Foods that tend to sit well on queasy days, plus the red-flag symptoms that mean calling your prescriber.
- Questions to ask your prescriber about coming off.
- Sources, including the 2025 joint advisory from four professional societies on nutrition with GLP-1 therapy.
Who it’s for
It’s for adults who are on a GLP-1 medication, starting one, or coming off one with their prescriber. It gives simple food ideas for low-appetite days.
It’s general education. It isn’t personalized, and it isn’t a meal plan for any medical condition.
Talk to your clinician first if you have kidney disease, diabetes, prediabetes or a history of an eating disorder. The same goes if you follow a medical diet.
What happens next
The download link appears on this page as soon as you sign up. You’ll also be added to the Root Wellness Journal, JT’s free newsletter on Substack. Every issue has an unsubscribe link. Your email address is handled as described in the privacy policy.
12-Week GLP-1 Coaching puts this into practice with you: eating enough on a small appetite, building a strength habit and planning for maintenance or stopping, alongside your prescriber. It starts with a free 20-minute call.
Red flags. Persistent vomiting, severe abdominal pain, signs of dehydration, fainting, or being unable to eat or drink: contact your prescriber or seek urgent care now. Coaching is not for emergencies.
JT Root is a NASM Certified Nutrition Coach, not a registered or licensed dietitian, a certified nutritionist, or a medical provider. Coaching is general nutrition education and habit support for wellness. It is not medical nutrition therapy and does not diagnose, treat, cure or prevent any disease or condition.
Root Wellness Lab doesn't sell or link to supplements. In coaching, JT can review the research and quality of a supplement you take or are considering. You’ll get questions to bring to your prescriber or pharmacist. He doesn't prescribe supplements or doses. See the full disclaimer.