What should I eat while on a GLP-1?

The medication shrinks the plate; your job is making the smaller plate count. Priority stack: 1. Protein claims the first bites. Fullness now arrives mid-meal, so whatever you eat first is what you reliably get. Make it protein — eggs, Greek yogurt, cottage cheese, fish, poultry, tofu, lean beef — toward a daily floor of roughly 1.2–1.6 g/kg of goal body weight (why and how). This single habit decides whether the loss is fat or muscle. 2. Fiber fills the second slot: berries, soft-cooked vegetables, oats, beans as tolerated — for constipation defense, micronutrients, and steady digestion. Build amounts gradually; a slowed gut punishes sudden fiber enthusiasm. 3. Formats your stomach will thank you for: smaller plates eaten slowly; soups, stews, smoothies, and soft textures over heavy slabs; cold options on queasy days (nausea playbook); fluids between meals rather than flooding a full stomach. 4. The vigilance items: liquid calories (lattes, juices, alcohol) bypass satiety and quietly stall progress — they’re the #1 audit finding when weight loss slows; and total intake collapsing below ≈1,000–1,200 kcal/day, which buys fatigue and hair shedding, not faster results. A workable day: Greek yogurt + berries (or a protein shake on zero-appetite mornings) → soup or salad with a palm of protein → cottage cheese or boiled-egg snack → dinner protein-first with soft vegetables and a small starch, stopping at first fullness → water anchored to habits throughout. A multivitamin and vitamin D are cheap insurance on a shrunken intake — and the full template with weekly structure lives in the eating guide. Nothing is forbidden — the drug doesn’t interact with foods chemically. It’s all budget management inside a much smaller budget.