GLP-1 Meal Ideas

  • GLP-1 Troubleshooting

    9 Real Reasons You’re Craving or Avoiding Food on GLP-1s (And What to Eat Instead)

    what to eat

    GLP-1 meds messing with your appetite? Wondering what to eat when everything sounds gross or cravings hit out of nowhere? You’re not alone.

    One minute you’re not hungry at all, the next you’re feeling hungry for something oddly specific, like toast with butter at 3pm (true story).

    Or maybe food itself has become the enemy: the smell, the texture, the very thought of eating makes you gag. If this sounds familiar, don’t panic. It’s one of those quirky GLP1 before and after surprises no one really warns you about.

    In this post, I’m breaking down the real reasons your cravings or aversions are flipping tables right now, and more importantly, what to eat instead so you can feel like yourself again (without making the nausea worse).

    You’ll also find practical GLP1 tips and tricks, mindset shifts, and simple swaps to help you stay back on track without feeling miserable.

    Let’s get into it.

    Table of Contents

    1. You’re Dehydrated (And Mistaking It for Hunger)

    If you’re constantly feeling hungry but nothing appeals, dehydration could be the culprit. GLP-1s like Wegovy and Zepbound can mess with thirst cues, leaving you low on fluids and energy.

    What to eat: Start with an electrolyte drink—it hydrates better than plain water and can help with nausea relief too. Look for the best electrolyte drink options without added sugars.

    If food still feels blah, check out Why GLP-1 Medications Make Food Less Enjoyable, And How to Find Joy in Eating Again for more help.

    woman in blue denim jacket holding bottled water

    2. Your Blood Sugar’s Fluctuating

    Those weird cravings? They might not be random. Low blood sugar can spark intense urges for carbs or sweets, even on GLP-1 supplements that suppress appetite.

    What to eat: A small balanced snack, think Greek yoghurt with berries, or apple slices with peanut butter, can steady blood sugar and keep energy up without triggering feeling nauseous.

    3. Your Hormones Are Shifting

    Ladies, your period, stress, or poor sleep can all throw a spanner in the works. Hormone swings impact both cravings and food aversions, especially when you’re also dealing with Wegovy side effects.

    What to eat: Protein-rich comfort meals (scrambled eggs, chicken soup, or beans on toast) can help balance hormones and keep your mood in check. This is also the perfect time to lean into mindful eating, slow it down, tune in.

    If your cycle’s wreaking havoc, pop over to When Food Stops Working: How to Cope Without Your Usual Comfort on GLP-1s.

    cauliflower with green vegetable

    4. Food Aversion from Nausea or Texture Sensitivity

    Hands up if you’ve gone to eat something and instantly thought: Nope. This is one of the most common Zepbound side effects and can leave you dreading mealtimes.

    What to eat: Think soft, bland, easy-to-digest foods, mashed potatoes, soups, oat-based smoothies, or rice. For anti nausea relief, ginger tea, crackers, and sipping an electrolyte drink throughout the day can help.

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    what to eat

    5. Emotional Eating Triggers Still Pop Up

    Even with less appetite, emotional eating doesn’t just vanish. Boredom, stress, or old habits can still push you towards the kitchen.

    What to eat: Rather than fight the urge, swap the go-to snack for something that nourishes, protein bars, Greek yoghurt, fruit with nut butter.

    Or skip food entirely and reach for non-food comforts: music, fresh air, or a quick scroll through cat memes (scientifically proven mood booster, probably).

    For a deeper dive on this emotional side, read GLP-1 and Body Image: Why You Might Struggle Even After Weight Loss.

    what to eat

    6. You’re Under-Fuelling

    You’re eating so little that your body’s genuinely low on fuel, leaving you with sudden fatigue, cravings, and even maintaining healthy hair challenges.

    What to eat: Focus on small but nutrient-dense snacks. Cheese cubes, hard-boiled eggs, mini protein smoothies, or even those babybel cheeses (yes, really). Protein helps keep natural energy stable.

    7. Overeating Fear is Causing Food Avoidance

    Worried about weight regain? Scared to “overdo it” even when you’re feeling hungry? This food fear is incredibly common.

    What to eat: Go for meals that are balanced but satisfying: protein, fibre, healthy fats. And remind yourself that one snack won’t undo your hard work. This is where non scale victory wins come into play, energy, mood, strength matter too.

    8. Stress, Sleep or Exhaustion Are Driving Cravings

    Lack of sleep, stress, or simply life can trigger snack attacks and weird cravings. Add GLP1 side effects on top? Recipe for chaos.

    What to eat: Oat-based snacks, herbal teas, magnesium-rich foods like dark chocolate or nuts can soothe cravings. This is also a great time to use supplements to take with GLP1 for extra support.

    If low energy is also killing your exercise mojo, hop over to How to Exercise on GLP-1s When You’re Low on Energy: Real Tips That Actually Work.

    person lying on bed while covering face with pillow and holding eyeglasses

    9. You’re in the Adjustment Phase (And It Will Pass)

    Sometimes, it’s just your body adjusting. The GLP1 before and after journey is rarely linear—taste changes, nausea, even cravings can come and go.

    What to eat: Gentle foods, small portions, whatever sits well. And don’t forget: wellness habits like fresh air, movement, and pep talks from yourself matter too.

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    Conclusion

    Food cravings and aversions on GLP-1s are totally normal, but they don’t have to control your day.

    By knowing what to eat and listening to your body, you can find balance, comfort, and joy again.

    One small change at a time, you’ve got this.

    Next Steps

    “Small steps, big change, your journey doesn’t have to be perfect to be powerful.”

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