How to build brilliant eating habits
Why does my diet matter when I’m on weight loss medication?
GLP-1 medications help curb your appetite, which means you’ll probably be eating and drinking less than before. You might even go off some of your usual favourites.
But here’s the deal: your body still needs fuel – the nutritious kind. Even if you’re not feeling hungry, it’s important to eat well to get the nutrients, fibre, and fluids your body needs to stay healthy.
Skipping meals might sound like a shortcut to weight loss, but your body can’t run on empty. Eating regularly and choosing nutritious foods can help settle side effects and keep your energy up. There is no one-size-fits-all to achieving a healthy, balanced diet, but there are some key principles that you can follow to help ensure you get enough vitamins and minerals, good-quality protein, and fibre.
Think of it this way: every bite is a chance to build habits that stick – not just while you’re on the medication, but long after. Planning ahead and keeping healthy options nearby makes it easier to stay on track (and avoid the snack cupboard stare-down).
Make every bite count
When your appetite is reduced and you’re eating fewer calories, the nutritional quality of your diet matters.
When you’re taking GLP-1 medications, here’s a rough guide to how many calories (kcal) you are likely to need:
- Women: 1200 to 1500 kcal per day
- Men: 1500 to 1800 kcal per day
(Your needs may vary depending on age, activity level, and starting weight.)
No single food is a superhero, so variety is key. Aim for a mix of healthier foods across the day – not every meal needs to be perfect, but balance it out over the day.
What does a balanced diet actually look like?
Here’s your cheat sheet for a well-rounded day:
- fruit & veg – go for colour and variety (aim for at least 5 a day)
- starchy, higher-fibre foods – try wholemeal varieties where possible, think wholemeal bread, brown rice, oats, wholewheat pasta, wholegrain breakfast cereals
- plant proteins – lentils, beans, tofu, nuts, myco-protein
- animal proteins – lean meats, fish, eggs
- dairy or fortified alternatives – lower-sugar and reduced-fat milk, yogurt, cheese, look out for added calcium, iodine, vitamin B12, and vitamin D in alternatives
- healthy fats – small amounts of oils and spreads (for example, products made from olive, rapeseed, or sunflower oils)
Can I still have less-healthy foods?
Short answer: Yes, but watch out for portion size and how often you have them
More complicated answer: Treat foods (crisps, cakes, chocolate, sugary drinks) aren’t needed as part of a healthy diet. With a reduced appetite, you don’t want these foods to replace nutrient-dense foods. You might actually feel less like eating these foods whilst on weight loss medication.
That said, a little indulgence now and then is totally fine. Just keep portions small and don’t let treats become your main event.
What can I actually eat?
Here are some tasty, balanced meal and snack ideas. Adjust portions to suit your appetite – no pressure to clean your plate!
Breakfast
Ingredients: 40g bran flakes, 125ml semi-skimmed milk, 80g fruit mix
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1131 KJ / 266 Kcal | 3.3g | 1.6g | 45g | 23g | 3.3g | 4.4g | 0.11g |
Ingredients: 30g oats, 200ml semi-skimmed milk, 80g mixed berries and 1 tbsp mixed seeds
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1277 kJ / 304 kcal | 11g | 3.2g | 35g | 14g | 5.7g | 13g | 0.22g |
Option 1: Wholemeal toast + peanut butter
Ingredients: 1 slice of wholemeal bread and ½ tablespoon peanut butter
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 645 kJ / 154 kcal | 6.2g | 1.5g | 17g | 1.7g | 3.4g | 6.4g | 0.49g |
If you wanted a bigger portion you could double up
Ingredients: 2 slices of wholemeal bread and 1 tablespoon peanut butter
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1289 kJ / 308 kcal | 12g | 2.9g | 33g | 3.5g | 6.9g | 13g | 0.98g |
Option 2: Wholemeal toast + yeast extract
Ingredients: 1 slice of wholemeal bread, 1 tablespoon reduced fat spread and ½ tablespoon yeast extract
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 552 kJ / 131 kcal | 4.0g | 1.0g | 17g | 1.2g | 2.8g | 5.6g | 0.97g |
If you wanted a bigger portion you could double up
Ingredients: 2 slices of wholemeal bread, 2 tablespoons reduced fat spread and 1 tablespoon yeast extract
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1105 kJ / 263 kcal | 8.1g | 1.9g | 33g | 2.4g | 5.7g | 11g | 1.9g |
Ingredients: 1 slice wholemeal bread, 1 teaspoon reduced fat spread and ¼ can of 410g reduced sugar baked beans
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 815KJ / 194 Kcal | 4.6g | 1.1g | 26g | 2.7g | 7.7g | 8.7g | 0.84g |
If you wanted a bigger portion you could double up
Ingredients: 2 slices wholemeal bread, 2 teaspoon reduced fat spread and ½ can of 410g reduced sugar baked beans
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1630KJ / 388Kcal | 9.3g | 2.1g | 51g | 5.4g | 15g | 17g | 1.7g |
Ingredients: 1 slice wholemeal bread, 1 teaspoon reduced fat spread, 1 poached egg and 1 grilled tomato
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 875KJ / 209Kcal | 9.5g | 2.5g | 18g | 3.5g | 2.8g | 11g | 0.64g |
If you wanted a bigger portion you could double up
Ingredients: 2 slices wholemeal bread, 2 teaspoon reduced fat spread, 2 poached eggs and 1 grilled tomato
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1685KJ / 403Kcal | 19g | 5.0g | 33g | 4.6g | 5.6g | 22g | 1.3g |
Main meals
Ingredients: 1 medium jacket potato, 1 medium can of tuna mixed with 1 tablespoon reduced fat mayo & 1 tablespoon sweetcorn, served with 80g mixed salad
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1702KJ / 404Kcal | 9.4g | 1.7g | 44g | 7.4g | 6.7g | 32g | 1.1g |
Ingredients: 50g dried wholewheat pasta, 1 small chicken breast, 1 tbsp low fat yogurt, 2 tsp reduced fat mayonnaise, and 80g salad vegetables (cherry tomatoes, cucumber, spring onion, sliced pepper)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1640KJ / 389Kcal | 7.1g | 1.4g | 36g | 5.8g | 6.2g | 42g | 0.39g |
Ingredients: 30g grated reduced fat cheddar, 1 large wholemeal roll with 1 teaspoon reduced fat spread and 80g mixed salad
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1542KJ / 367Kcal | 13g | 5.7g | 40g | 4.5g | 6.0g | 19g | 1.5g |
Ingredients: ½ 400g can lentil soup plus a sandwich made with 2 slices of wholemeal bread, 2 teaspoon reduced fat spread, 1 egg and a handful of baby spinach
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1740KJ / 414Kcal | 14g | 3.3g | 48g | 4.4g | 7.5g | 20g | 2.0g |
Ingredients: 1 large wholemeal wrap filled with 50g reduced fat houmous, a handful of rocket and 1/2 red pepper
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1288KJ / 307Kcal | 10g | 2.5g | 37g | 5.9g | 8.8g | 11g | 0.87g |
Ingredients: 1/2 Stonebaked Vegetable Supreme Pizza with 80g of mixed salad
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1368KJ / 325Kcal | 7.5g | 4.7g | 46g | 6.9g | 6.1g | 15g | 1.2g |
Ingredients: 2 slices roast chicken breast, 2 small roast potatoes and 3 heaped tablespoon carrots and peas
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1526KJ / 363Kcal | 9.8g | 1.5g | 31g | 5.6g | 6.0g | 35g | 0.19g |
Ingredients: ½ can chickpeas, 2 tablespoon curry paste, 1 onion, 400g tin of tomatoes, 250g bag baby spinach, squeeze of lemon juice and 50g wholegrain rice (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1719KJ / 408Kcal | 6.8g | 0.7g | 61g | 7.6g | 13g | 18g | 0.36g |
Ingredients: 1 salmon fillet, 6 small boiled new potatoes with skins on (around 175g) ad 80g broccoli and kale
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1569KJ / 375Kcal | 15g | 3.0g | 25g | 2.9g | 5.7g | 31g | 0.15g |
Ingredients: 2x 400g tins of mixed beans in water (drained), 1 tablespoon vegetable oil, 1 onion, 2 peppers, 2 garlic gloves, 1 tablespoon cumin, 1 tablespoon ground coriander, 2 tablespoon paprika, 400g tinned tomatoes, 50ml water and 50g wholegrain rice (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1582KJ / 376Kcal | 6.2g | 0.8g | 57g | 11g | 15g | 14g | 0.05g |
Option 1: Prawn Stir fry (serves 4)
Ingredients: 320g prawns, 5 spring onions, 1 pepper, 1 carrot, 2 celery sticks, handful of mushrooms, 3 tablespoons orange juice, 1 tablespoon reduced salt soy sauce, 1 tablespoon cornflour, 1 tablespoon vegetable oil and 1 nest wholewheat noodles
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1544KJ / 366Kcal | 4.6g | 0.5g | 51g | 6.1g | 9.3g | 26g | 1.1g |
Option 2: Chickpea Stir fry (serves 4)
Ingredients: 1 can chickpeas, 5 spring onions, 1 pepper, 1 carrot, 2 celery sticks, handful of mushrooms, 3 tablespoons orange juice, 1 tablespoon reduced salt soy sauce, 1 tablespoon cornflour, 1 tablespoon vegetable oil and 1 nest wholewheat noodles
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1544KJ / 366Kcal | 4.6g | 0.5g | 51g | 6.1g | 9.3g | 26g | 1.1g |
Ingredients: 700g potatoes, 425ml semi skimmed milk, 25g reduced fat spread, 25g plain flour, 2 tablespoon parsley, 300g white fish, 25g reduced fat cheddar
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1572KJ / 373Kcal | 8.2g | 3.2g | 47g | 9.9g | 7.6g | 25g | 0.49g |
Option 1: Lentil bolognese (serves 4)
Ingredients: 2 x 400g tinned lentils, 400g tinned tomatoes, 1 onion, 2 garlic cloves, 2 tablespoon tomato puree, 2 teaspoon dried mixed herbs, 1 red pepper, 3 handfuls mushrooms, 1 carrot, 1 courgette, 150ml reduced salt stock, 50g wholewheat spaghetti (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1705KJ / 404Kcal | 2.7g | 0.5g | 69g | 12g | 14g | 18g | 0.29g |
Option 2: Beef bolognese (serves 4)
Ingredients: 300g lean beef mince, 400g tinned tomatoes, 1 onion, 2 garlic cloves, 2 tablespoon tomato puree, 2 teaspoon dried mixed herbs, 1 red pepper, 3 handfuls mushrooms, 1 carrot, 1 courgette, 150ml reduced salt stock, 50g wholewheat spaghetti (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 406KJ / 96Kcal | 1.2g | 0.5g | 13g | 2.7g | 2.3g | 6.8g | 0.11g |
Ingredients: 8 eggs, 2 teaspoon vegetable oil, 2 tablespoon semi skimmed milk, 2 tomatoes, 1 courgette, 1 medium sweet potato (cut into wedges and baked in rapeseed oil), 80g mixed salad
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1363KJ / 326Kcal | 15g | 3.2g | 27g | 22g | 6.7g | 17g | 0.58g |
Snacks
1 banana
Nutrition per serving:
| Energy | Fibre | Protein |
| 381KJ / 90Kcal | 1.4g | 1.1g |
1 medium apple
Nutrition per serving:
| Energy | Fibre | Protein |
| 252KJ / 60Kcal | 1.2g | 0.6g |
1/3 can peaches in juice
Nutrition per serving:
| Energy | Fibre | Protein |
| 352KJ / 83Kcal | 1.1g | 0.8g |
1 heaped tablespoon raisins
Nutrition per serving:
| Energy | Fibre | Protein |
| 352KJ / 83Kcal | 0.8g | 0.9g |
Option 1: Veg sticks with Salsa
80g (total) of carrot, cucumber, celery and red pepper chopped into sticks, 50g tomato salsa
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 156KJ / 37Kcal | 0.5g | 0.1g | 5.9g | 5.6g | 2.3g | 1.1g | 0.26g |
Option 2: Veg sticks with Reduced fat houmous
80g (total) of carrot, cucumber, celery and red pepper chopped into sticks, 50g reduced fat houmous
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 536KJ / 129Kcal | 7.3g | 1.0g | 8.9g | 3.3g | 4.1g | 4.9g | 0.36g |
Ingredients: 1 oatcake/crispbread, ½ tablespoon lighter soft cheese and 80g grapes
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 527KJ / 125Kcal | 2.9g | 1.1g | 20g | 14g | 2.1g | 3.2g | 0.19g |
If you wanted a bigger portion you could double up
Ingredients: 2 oatcakes/crispbreads, 1 tablespoon lighter soft cheese and 80g grapes
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 802KJ / 191Kcal | 5.7g | 2.2g | 27g | 14g | 3.3g | 6.0g | 0.38g |
30g mixed unsalted nuts (e.g. peanuts, almonds, cashews, hazelnuts)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 759KJ / 183Kcal | 15g | 2.3g | 3.2g | 1.6g | 2.6g | 8.2g | 0g |
Option 1: Greek yoghurt with mixed berries and mixed seeds
Ingredients: 4 tablespoon 0% plain Greek yoghurt, 80g mixed berries, 1 tablespoon mixed seeds
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 689KJ / 164Kcal | 5.4g | 0.8g | 16g | 14g | 3.3g | 11g | 0.20g |
Option 2: Greek yoghurt with mixed dried fruit and cinnamon
Ingredients: 4 tablespoon 0% plain Greek yoghurt, 30g mixed dried fruit, ½ teaspoon cinnamon
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 681KJ / 161Kcal | 0.6g | 0.1g | 30g | 29g | 1.4g | 8.5g | 0.23g |
Ingredients: 1/3 400g can light rice pudding and 80g mixed berries
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 653KJ / 154Kcal | 1.4g | 0.8g | 28g | 16g | 3.2g | 5.3g | 0.15g |
Ingredients: 50g pot of guacamole with ½ wholemeal pitta
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 556KJ / 133Kcal | 5.9g | 1.6g | 14g | 1.4g | 6.1g | 3.6g | 0.52g |
Ingredients: 150g low fat plain yoghurt, 150ml semi-skimmed milk, 225g frozen blackberries, 225g frozen raspberries, 225g frozen blueberries
Nutrition per serving (150ml):
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 283KJ / 67Kcal | 0.8g | 0.4g | 9.6g | 9.6g | 3.1g | 2.8g | 0.06g |
Ingredients: 20g popcorn (approximately 3 handfuls), 1 teaspoon oil, ½ teaspoon cinnamon
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 459KJ / 110Kcal | 3.9g | 0.3g | 14g | 0g | 3.4g | 2.6g | 0g |
If you’re finding it tricky to eat a varied diet, do not go it alone – chat to your pharmacist or GP for support.
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