What to eat on semaglutide or tirzepatide — protein targets, fiber, meal timing, food lists, and how to avoid nausea and muscle loss. From Simplistic Wellness in Lutz, FL.
Eating well on a GLP-1 comes down to protein, fiber, portion size, and timing. Aim for 1.2 to 1.6 g of protein per kg of body weight daily during active weight loss, or a flat 80 to 120 g per day spread across four or five smaller meals of 20 to 40 g each. Add 25 to 38 g of fiber increased gradually, keep fat moderate to limit nausea, drink 64 to 100 oz of fluid between meals, and add resistance training two to three times per week — protein alone does not protect muscle. Lower total intake also raises the risk of vitamin D, B12, and iron deficiencies, which is why lab monitoring is part of a real medically supervised program.
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