Your First 30 Days on GLP-1s: Timeline, Expectations & What No One Tells You
Alright — you’ve finally started your GLP-1 journey. Maybe you’re on Wegovy, Zepbound, Ozempic, or Mounjaro. Maybe you’re still staring at your first pen thinking, “Do I stab myself now or…?” Deep breath. Let’s talk about what the first 30 days on GLP-1s really look like.
The wins, the weird bits, the side effects, and what you can do to feel strong and in control while your body adjusts.
Because this first month? It’s a little wild — but you’ve got this.
Week 1: The Great Unknown
What to expect:
- You take your first dose. Congratulations!
- Some people feel nausea, burping, fullness, or even mild dizziness
- Others feel… nothing. That’s normal too
- Your appetite might drop slightly — or not at all (yet)
Important: The first dose is super low — it’s not meant to make big changes yet. It’s your body’s “meet and greet” with the med.
What to eat:
- Small, protein-packed meals work best (think: high protein GLP-1 breakfasts like eggs, yoghurt, protein oats)
- Avoid greasy, creamy, or super sugary foods — they’re common side effect triggers
- Try a GLP-1 friendly meal plan for structure (I’ve got loads of Zepbound meal ideas and semaglutide recipes coming your way – sign up to my newsletter for updates!)
Week 2: Appetite Drops… or Side Effects Say Hello
What to expect:
- Appetite might start noticeably dropping (cue: “Why am I full after three bites?” moment)
- Nausea, burping, constipation, or low-key food aversions may pop up
- You might feel oddly tired or lightheaded
Truth bomb: Just because you’re not hungry doesn’t mean your body doesn’t need fuel. This is where protein, hydration, and smart meals become your besties.
What to do:
- Focus on GLP-1 meals that are gentle on your stomach: soups, smoothies, fibre-rich foods (Check out my GLP-1 Side-Effect Survival Kit here! – it has side-effect targeted smoothie recipes, and cheat sheets to guide you along!)
- Add electrolytes to your water — especially if you’re feeling dizzy or depleted
- Keep moving (even short walks). It helps digestion and your mindset
Week 3: Fatigue, Fluctuations & Figuring Things Out
What to expect:
- This week can feel “meh” for some — like your body’s not quite sure what’s happening
- Your hunger might come and go (yes, that’s normal)
- Bloating and constipation can creep in (rude)
- Or… you may feel amazing and light and on top of the world. Go you.
Remember: This journey is not linear. Some days are fire, some are fog. Both are valid.
What to eat:
- Keep it simple: GLP-1 meal ideas like grilled salmon, roasted veg, protein shakes, or my fave: fakeaway-style chicken bowls
- Try meal planning with the same ingredients to reduce stress (hello, batch cooking win)
- Keep snacks light and protein-rich: boiled eggs, Greek yoghurt, edamame, protein bars
📌 Pin this for later! ⬇
Week 4: Settling In & Seeing Subtle Shifts
What to expect:
- You may notice your clothes fitting differently
- Cravings often reduce significantly — that constant background hum of “What’s in the fridge?”? It starts to fade
- That thing we call “food noise” — the obsessive, intrusive thoughts about food all day long — often gets noticeably quieter around this time (though it varies person to person)
- Your energy might feel more stable, and you may find you’re eating more intentionally rather than reactively
Heads up: If food noise hasn’t fully gone yet — that’s okay. For many, it takes a few weeks of consistent dosing (especially with tirzepatide like Zepbound or Mounjaro) to see the full appetite-regulating effect. But even a bit of quiet? Feels life-changing.
What to prioritise:
- Continue with balanced GLP-1 meals — build a solid routine of what to eat on GLP-1s
- Hydrate like it’s your job. Add fibre and magnesium to help things move along
- Celebrate non-scale victories: clearer thinking, fewer cravings, feeling more in control
Everyone’s Experience Is Different
Some people lose 8lbs in the first 30 days on GLP-1s . Others don’t lose anything but feel better mentally, have more control over food, and build life-changing habits. Either way — you’re not behind. You’re exactly where you need to be.
Pro Tips for Thriving in Your First 30 Days on GLP-1s
- Don’t skip meals — even if you’re not hungry
- Prioritise protein, fibre, and nutrient-dense foods
- Sip electrolytes daily — not just when you feel rough
- Track how you feel, not just what you weigh
- Don’t compare your journey to anyone else’s — not your friend, not TikTok, not that one woman on Reddit who “lost 12lbs in 3 days”
- Download my free GLP-1 Kickstart Bundle — it’ll help with meals, side effects, habits, and mindset!
One Last Thing — Be Patient With Yourself
This first month isn’t about perfection. It’s about listening to your body, learning what works, and building the foundation for long-term success.
You’re not “just taking the easy way out.” You’re doing the work and giving your body the support it needs to finally feel good.
Keep showing up. Keep fuelling your body. And trust — the best is yet to come.
Next Steps:
Still not sure which one is right for you?
- Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
- Read: Titration 101: How Dose Adjustments Work if you want to understand dose increases, why they matter, and how to prep your body.
- Or dive into the GLP-1 Nutrition Guide to start eating for results
You’re doing the hard part. And trust me — you’re doing it brilliantly.
📌 Pin this for later! ⬇
