Mindful Eating

  • GLP-1 Side Effect Solutions

    10 Ways to Fix GLP-1 Dehydration (That Aren’t Just ‘Drink More Water’)

    GLP-1 Dehydration

    Let’s be honest: glp-1 dehydration is no joke. You signed up for fat loss, not to feel like a wilted houseplant by midday.

    But if your mouth’s always drier than a gossip column and your energy’s nosediving by lunchtime, you’re not imagining it – GLP-1s like Wegovy, Mounjaro, and Ozempic can absolutely mess with your hydration levels.

    When these meds suppress your appetite, they often take your thirst with it. And because you’re eating less food for digestion (which usually brings in fluids too), your body isn’t getting the hydration help it normally would.

    Add in common side effects like nausea and you’ve got the perfect storm for running on empty.

    But don’t worry – I’m not about to tell you to just chug more water and hope for the best. Below are 10 actually-doable fixes that work with your daily life (not against it), whether you’re working with compounded semaglutide, figuring out your semaglutide dosage chart, or just sick of your lips feeling like sandpaper.

    Let’s beat the burn and feel fresh again – here’s how.

    Table of Contents

    1. Start Your Day With Electrolytes (Not Just Coffee)

    Coffee might feel like life itself, but it’s not doing you any favours if you’re already low on fluids. Start your morning with an electrolyte drink before anything else – even before your GLP-1 injection. It replenishes what water alone can’t and helps with that sluggish, headachey, slightly nauseous feeling.

    Pro tip: Add it to your GLP-1 morning routine and treat it like medicine.

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    06/14/2025 06:03 am GMT

    2. Keep a Cold Bottle at Arm’s Reach 24/7

    We’re way more likely to sip if it’s cold, refreshing, and easy to grab. Don’t rely on remembering – make it unavoidable.

    Fill a massive water bottle and keep it in sight: desk, car, handbag, gym bag, wherever.

    Cheeky hack: Stick a bright straw in it. You’ll drink more without thinking.

    Hidrate Spark PRO Smart Water Bottle
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    06/14/2025 09:06 am GMT

    3. Use a Straw – Seriously, It Helps You Drink More

    There’s something about sipping through a straw that makes hydration mindless in the best way.

    You’ll naturally take in more without effort, and it’s less likely to trigger that full, sloshy feeling GLP-1s sometimes cause.

    Also perfect for iced herbal teas and hydration mocktails (yep, those exist).

    4. Snack on High-Water Foods That You Can Actually Stomach

    When what to eat on GLP-1 feels like a mystery, reach for hydrating, easy-to-digest options: watermelon, cucumber, strawberries, sugar-free jelly, Greek yogurt with berries.

    They’re gentle on the gut and sneak fluids in without you needing to sip.

    Volumetrics diet, anyone?

    5. Try Sugar-Free Lozenges or Dry Mouth Sprays

    If dry mouth is your biggest complaint, don’t suffer through it.

    There are sprays, mints, and lozenges made specifically to stimulate saliva and refresh your mouth. Bonus: they also help with bad breath, which is another sneaky GLP-1 side effect.

    Look for xylitol-based options or sprays you can keep in your bag.

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    GLP-1 Dehydration

    6. Go Easy on the Salty and Spicy Stuff

    Salt pulls water out of your cells – yep, science – and spicy food, while delicious, can make dry mouth worse.

    You don’t have to ditch flavour, but balance it out with hydrating meals and maybe save the spice for when you’re better hydrated.

    This is also a great time to try my GLP-1 fakeaway recipes that are big on volume and light on salt.

    7. Track Your Water – You’re Probably Drinking Less Than You Think

    You think you’re drinking enough… until you actually track it. Use an app, a habit tracker, or go old-school with tallies on your notes app.

    Most women on GLP-1s need more than the usual 2 litres, especially if you’re experiencing Wegovy side effects or Mounjaro nausea.

    8. Sip Herbal Tea for Bonus Hydration Without Bloating

    Hot drinks count too! Peppermint, ginger, chamomile – they’re not only hydrating but also great remedies for nausea and support your digestion.

    Herbal teas are a total game-changer when water feels boring and your stomach’s playing hard to please.

    9. Hydrate Before and After Every Meal (Small Sips Only)

    This one’s a double win: it helps you pace your hydration and can ease semaglutide and nausea before it kicks in.

    Just don’t chug – small sips keep things steady without overwhelming your stomach.

    Also, drink a bit before and after workouts, even light ones.

    10. Make Hydration Part of Your Daily Routine – Not an Afterthought

    Treat hydration like your GLP-1 dose – it happens no matter what. Stack it onto habits: a sip every time you check your phone, water before coffee, tea after dinner.

    Make it automatic and you’ll avoid that creeping glp-1 dehydration that can zap your energy and make you feel rubbish.

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    Conclusion

    GLP-1 dehydration might be common, but that doesn’t mean it has to derail your progress or ruin your day. With a few smart swaps and daily habits, you’ll feel refreshed, energised, and back in control – without chugging water like it’s your job.

    Next Steps

    “You don’t have to feel rubbish to lose weight. Feeling good is part of the plan.”

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    GLP-1 Dehydration
  • GLP-1 Side Effect Solutions

    GLP-1 Constipation Relief: 9 Tips to Get You Going (Without Feeling Miserable)

    glp-1 constipation

    “I’m losing weight… but I haven’t had a proper poo in a week.” Sound familiar? You’re not the only one clutching your stomach and wondering if your insides are staging a protest. GLP-1 constipation is real, it’s common, and honestly—it’s a bit of a buzzkill when you’re trying to feel your best.

    Whether you’re on Wegovy, Ozempic, Mounjaro, or a compounded semaglutide, that uncomfortable back-up is one of the most frustrating GLP-1 side effects.

    Your appetite’s down, your digestion’s sluggish, and suddenly your daily life revolves around… well, trying to go.

    But don’t worry—I’m not going to sit here and tell you to “eat more fibre” and send you on your way. This post is packed with real relief strategies that work with your body (and your busy life).

    From smart hydration hacks to easy supplements and gentle movement, these tips will help you stay regular without feeling like you’re on the verge of a digestive meltdown.

    Right—let’s get things moving, shall we? Figuratively and literally.

    Table of Contents

    1. Eat More Fibre-Rich, Low-Bloat Foods

    Yes, fibre is the holy grail when it comes to GLP-1 constipation—but chucking back a salad the size of your head is not the one.

    Instead, go for gentler, low-bloat options like chia seeds, oats, berries, cooked courgette, or even tinned pears. These are easier to digest and won’t leave you bloated and burping.

    Pro tip? Add a spoon of chia to your morning yoghurt or smoothie. Small, sneaky, and super effective.

    2. Don’t Skip the Electrolytes

    Even if you’re drinking plenty of water, if you’re not getting your electrolytes—especially sodium, potassium, and magnesium—you’re missing a trick.

    Without them, your body can’t move water into your intestines properly… which means your poo stays dry and hard.

    Start your day with an electrolyte drink (or powder) before your coffee. Trust me—your gut will thank you.

    3. Try Magnesium Citrate Before Bed

    If you’re still stuck after all that, magnesium citrate might be your new best friend. It draws water into your bowel and gets things moving without the drama of harsh laxatives.

    Take it at night, and with any luck, you’ll wake up ready to greet the loo like an old mate.

    Always check with your GP or pharmacist first—especially if you’re on other GLP-1 supplements.

    4. Drink More (But Not Just Plain Water)

    Yes, hydration matters—but plain water isn’t always enough. Herbal teas (peppermint, ginger, dandelion), bone broth, or watered-down fruit juices can help hydrate your system and stimulate digestion.

    Bonus? These are also fab for nausea relief, especially if you’re battling semaglutide nausea in the mornings.

    5. Get Up and Walk After Eating

    You don’t need to smash out a workout—just move your body.

    A short 10-minute walk after meals can work wonders for digestion. It helps things shift along without the uncomfortable gas buildup or bloating.

    Plus, it gives you energy—ideal if you’re also navigating GLP-1 fatigue and feeling sluggish AF.

    6. Add a Prebiotic or Probiotic

    Your gut bacteria might be a bit out of whack thanks to all the medication changes and Wegovy side effects.

    Prebiotics (like green bananas or oats) and probiotics (like kefir or a quality supplement) can help get your gut flora back on track and support smoother, more regular movements.

    Consistency is key—give it a couple of weeks before judging.

    7. Try a Warm Morning Drink Routine

    Warm liquids can stimulate digestion like nothing else.

    A little lemon water, a mug of peppermint tea, or yes—even coffee—can help get the gut moving in the morning. It’s like giving your insides a gentle nudge instead of a shock.

    Pair this with a short walk and you’ve got yourself a morning “movement” ritual.

    glp-1 constipation

    8. Use a Stool Softener If You’re Really Stuck

    When you’re beyond backed up and food just isn’t cutting it, don’t be afraid to use a stool softener (like docusate sodium).

    It’s not a harsh laxative—it simply softens things to make it easier to pass.

    Use it sparingly, and ideally under medical advice, especially if you’re adjusting your semaglutide dosage chart or dealing with other common side effects.

    9. Track What Works for Your Body

    Honestly, your bowel habits might be changing from week to week on GLP-1s—especially if you’re still early in the journey.

    Use a simple tracker to note what you’re eating, drinking, and trying. You’ll spot patterns (like that magnesium miracle) and feel way more in control.

    More awareness = less frustration. And let’s be real, the less time you spend wondering when you’ll finally go, the better.

    You might also love:

    Conclusion

    GLP-1 constipation doesn’t have to ruin your progress or your mood. With the right food, fluids, and gentle fixes, you can feel like yourself again—without spending half your day googling “how to poo naturally.”

    Next Steps

    “Small shifts create big movement—literally and figuratively.”

    Grab your free GLP-1 Starter Kit – packed with food swaps, supplement tips, and daily habits to keep you feeling good (and regular).
    Struggling with trapped wind too? Read next: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
    Or explore the full GLP-1 Side Effect Survival Guide to get real relief, fast—without second-guessing every meal.

  • GLP-1 Side Effect Solutions

    GLP-1 Bloating and Gas: 9 Easy Ways to Beat That Uncomfortable Fullness

    glp-1 bloating

    “I’m barely eating, so why do I feel like I’ve swallowed a balloon?” If that’s been your vibe since starting Wegovy, Ozempic, Mounjaro or compounded semaglutide, you’re in good company. GLP-1 bloating is one of the most common side effects, and let’s be honest—it’s absolutely grim.

    Tight waistband, trapped wind, belly like a beach ball… it’s not exactly the glow-up you imagined when you got your jab.

    But here’s the good news: you don’t have to just suffer through it with a hot water bottle and a grimace. This post is packed with simple, actually effective tips to deflate the bloat and feel like yourself again.

    We’ll cover what’s behind that gassy, sluggish feeling, how your daily habits might be stirring the pot, and what you can tweak to calm things down fast. Think smart swaps, realistic remedies, and a few GLP-1 supplements that don’t mess about.

    Whether you’re adjusting to your semaglutide dosage chart, exploring the Volumetrics diet, or just figuring out what to eat on GLP-1 meds without turning into a human balloon—this is for you.

    Right. Let’s sort that bloat out, shall we?

    Table of Contents

    1. Switch Up Your Fibre (Gently Does It)

    Yes, fibre is fab. It’s food for digestion, helps with blood sugar and keeps things moving. But on GLP-1s?

    Too much too soon = bloating disaster.

    If you’ve suddenly gone from beige carbs to lentils, broccoli and flaxseed smoothies, your gut is in full protest mode.

    Try low-FODMAP, gentle fibres like oats, carrots, courgette, and tinned peaches. Build up slowly. Your belly needs time to catch up with your “new me” energy.

    2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)

    If you’re necking sparkling water all day—babe, that’s gas in a glass. Those bubbles don’t magically disappear once they hit your stomach.

    And when digestion’s already moving slower (thanks, medication side effects), that trapped gas has nowhere to go but… awkward.

    Swap it for flat water, herbal teas, or ginger and peppermint infusions for bonus nausea relief and digestion support.

    3. Try Smaller, More Frequent Meals

    This isn’t just a calorie-counting thing—it’s a comfort thing. Large meals take longer to digest, especially when semaglutide and nausea have slowed your gut right down.

    That full, heavy, overstuffed feeling? Not the vibe.

    Break up your meals into smaller portions, spaced out across the day. You’ll still get the nutrients you need, but with way less discomfort.

    glp-1 bloating

    4. Walk It Out After Eating

    No need to powerwalk like you’re late for the school run. Just 10–15 minutes of light movement after eating helps food move along your digestive tract and reduces the build-up of pressure.

    Plus, it’s great for your mood and energy (GLP-1 fatigue, I see you).

    Not only does it support gut motility, but it also helps your body feel less like a balloon and more like, well… you.

    5. Go Easy on Protein Bars & Sweeteners

    Look, protein bars are convenient—but a lot of them are sweetened with sugar alcohols like erythritol or sorbitol. And those? They’re like kryptonite for a sensitive stomach.

    Cue bloating, wind, and bathroom drama.

    If you want protein without the puff, opt for whole sources like eggs, cottage cheese, or a clean protein shake without loads of artificial ingredients.

    6. Try Herbal Helpers Like Peppermint or Ginger Tea

    These are old-school remedies for a reason—they work.

    Peppermint helps relax the digestive tract and reduce gas, while ginger tackles both GLP-1 bloating and nausea like an absolute champ.

    Sip slowly after meals or when your stomach starts feeling dodgy. Bonus points if you do it in a giant mug with your feet up. Wellness queen energy.

    7. Avoid Eating Too Fast

    You might be eating less—but are you still hoovering it down like someone’s about to nick your plate? When you eat quickly, you swallow air. More air = more bloating.

    Plus, you’re giving your body zero time to register fullness or digest properly.

    Chew slower. Put the fork down between bites. I promise your food isn’t going anywhere (and you’ll feel way better for it).

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    glp-1 bloating

    8. Try Digestive Enzymes or Simethicone

    If your bloating feels more like trapped gas than food baby, simethicone (like Wind-Eze or Gas-X) might just be your new best friend. It breaks down gas bubbles and gives quick relief.

    Digestive enzymes can also help if your body’s struggling to process certain foods.

    Always check with your GP or pharmacist if you’re unsure, especially with other GLP-1 supplements in the mix.

    9. Loosen Up—Literally

    High-waisted gym leggings are cute… until they start cutting off circulation and making your bloating worse.

    The same goes for tight waistbands and shapewear.

    If you’re already uncomfortable, don’t make it worse. Wear something stretchy. This is your permission slip to rock your comfies while your digestion sorts itself out.

    Priorities, yeah?

    Feeling seen? You’ll love these posts too:

    Conclusion

    You don’t have to live in trackies with a hot water bottle strapped to your belly. These tips can help you beat GLP-1 bloating, get your comfort back, and start enjoying your progress again—without the err… wind.

    Next Steps

    “You don’t have to feel perfect to feel better—just start small and stay consistent.”

    Grab your free GLP-1 Starter Kit—it’s packed with quick tips, food swaps, and habit hacks to ease the most common GLP-1 side effects (bloating included).
    Feeling backed up too? Head straight to our next post: GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
    Or browse the full GLP-1 Side Effect Survival Guide for real solutions that work in real life.

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    glp-1 bloating
  • GLP-1 Side Effect Solutions

    GLP-1 Nausea Relief: 10 Easy Tips That Actually Work

    “It’s working… but I feel bloody awful.”

    Sound familiar? If you’re on Wegovy, Ozempic, Mounjaro—or a compounded semaglutide prescription—and you feel like your stomach’s staging a full-blown protest, you are absolutely not alone. Nausea is one of the most common side effects of GLP-1 meds. And honestly? It can be a real joy thief.

    But don’t chuck your jab in the bin just yet. Because this post is packed with proper GLP-1 nausea relief tips—easy things you can actually do today to settle your stomach, feel human again, and get on with your life.

    No fluff. No woo. Just solid, tested advice from someone who’s seen it all (and probably tried ginger in every form known to man).

    Let’s sort your stomach out, shall we?

    Table of Contents

    1. Start with Electrolytes, Not Coffee

    I get it—you want your morning brew. But if the first thing hitting your empty stomach is caffeine, you’re asking for trouble. Trust me.

    Swap it for a glass of water with electrolytes (not just plain water—actual sodium, potassium, magnesium). Think of it as your GLP-1 hangover cure.

    Top tip: Try it before you even get out of bed. It’s like pressing the “reset” button on your gut.

    2. Keep Meals Small, Cold, and Protein-First

    Hot greasy food? Bit much. Giant salad? Also a bit much.

    Cold leftovers, yoghurt, or half a protein shake? Much better.

    People on GLP-1s often say cold or room-temp food is less triggering—and it makes sense when your digestion’s slowed down and acting precious.

    Stick to the Volumetrics diet vibe: light, filling, not fussy. And protein first—always. Keep it simple.

    3. Try Ginger Everything

    Ginger’s the Taylor Swift of nausea relief—versatile, powerful, and always shows up. Ginger tea, ginger chews, capsules, even crystalised ginger if you’re feeling fancy.

    Look for real ginger, not fake flavourings. A cup of ginger tea after meals can work wonders. Yes, wonders.

    GLP-1 nausea

    4. Use a Nausea Tracker

    Right, here’s where you channel your inner detective. Keep a note of when the nausea hits, what you ate, and what helped. Could be time of day, portion size, even how fast you ate.

    This is especially helpful if your GP or pharmacist needs to adjust your semaglutide dosage chart. Plus, it helps you feel more in control—which is half the battle, isn’t it?

    PS. My FREE GLP-1 Starter Kit includes a side-effect tracker!

    5. Create a Morning Nausea Routine

    If mornings are your worst time, you’re not imagining it. Your stomach’s empty, hormones are all over the place, and boom—you feel like you’ve been hit by a bus.

    Build a routine that helps your body wake up gently:

    • Electrolytes before anything else
    • Stand up slowly, stretch it out
    • Ginger or peppermint tea
    • A few deep belly breaths
    • Optional: nausea bracelet or rollerball behind your ears

    Think of it as a little love note to your stomach.

    6. Avoid These Common Mistakes

    Let’s call it like it is:
    Skipping meals
    Scoffing your food like you’re on Bake Off
    Drinking LOTS of water with your meal
    Lying down after eating

    If you’re doing any of those, no wonder your stomach’s kicking off. Swap them for: frequent small meals, slow bites, sipping between—not during—meals, and staying upright after you eat.

    7. Try Liquid Nutrition When You Can’t Eat

    When even the idea of chewing makes you gag, it’s time to go liquid. GLP-1-friendly smoothies, high-protein shakes, or blended soups are your best mates here.

    Sneak in extra calories, protein, and nutrients without making your stomach rebel. Bonus points if you add GLP-1 supplements like magnesium or zinc—they’ll help with energy and muscle maintenance too.

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    GLP-1 NAUSEA RELIEF

    8. Don’t Lie Down After Meals

    I know—you’re tired, queasy, and just want to flop. But lying flat is one of the worst things you can do. It slows digestion and sets you up for reflux city.

    Sit upright or even go for a slow stroll. Which leads me to…

    9. Low-Stress Movement Helps

    I’m not saying go do a spin class. But a gentle 10-minute walk after meals? Magic. It gets things moving and reduces nausea, bloating, and even GLP-1 constipation (which—spoiler alert—there’s a post for, too). Bonus: it lifts your mood and helps with fatigue.

    10. Build a Mini Nausea Relief Kit

    Pop a few essentials in your handbag, gym bag, or glove box:

    • Ginger chews
    • Peppermint oil
    • Electrolyte tablets
    • Acupressure wristbands

    Having them handy means you’re not caught off guard when the nausea monster strikes mid-day. It’s your little “I’ve got this” armour kit.

    glp-1 nausea

    Let’s Keep Going

    Still feeling a bit meh? Keep the momentum going with these sidekick posts from the series:

    Conclusion

    GLP-1 nausea might be common, but it doesn’t have to run the show. With the right tweaks, a bit of consistency, and a sprinkle of patience, you can feel better. Start with one tip. Then another. Keep going—you’re doing brilliantly.

    Next Steps:

    “You’re not starting from scratch. You’re starting from experience.”

    Grab your free GLP-1 Starter Kit—loaded with food swaps, daily fixes, and nausea-friendly routines to keep you on track without feeling rubbish.

    Feeling bloated too? Don’t miss the next post: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness

    Or dive into the full GLP-1 Side Effect Survival Guide for practical, no-nonsense relief that actually works.

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    GLP-1 NAUSEA RELIEF
  • GLP-1 Mindset

    Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity)

    Still stuck in old habits on GLP-1s? Learn how identity shifts can help you break free from self-sabotage and finally stay consistent.

    GLP-1 meds like Mounjaro, Wegovy or Zepbound are brilliant. They calm the cravings, quiet the food noise, and finally give your brain a break from obsessing about what’s in the fridge. But they won’t magically change the story you’ve been telling yourself for years—the one that leads you straight back to self-sabotage, even when the scale is moving.

    And that story? The one where you’re “just someone who always struggles with food” or “can never keep the weight off”? That’s the one that’s got to go.

    Because sustainable weight loss—real, long-term, empowering change—starts in your head. Not your stomach.

    Table of Contents

    Why You Can’t Skip the Identity Bit (Even on GLP-1s)

    Here’s the thing: most people think weight loss is just about willpower. Cut the calories, get moving, job done. Right?

    Wrong.

    If your identity—the way you see yourself—is still stuck in “I’m a serial dieter” mode, it doesn’t matter how effective your meds are. You’ll always self-sabotage.

    This is exactly why I created the IAGAM Mindset Weight Loss Ebook – to help you shift that core identity and actually stay consistent (especially when motivation dips).

    Because your brain loves to prove itself right. If deep down you still believe you’re someone who always falls off the wagon, self-sabotage becomes inevitable—no matter the meds.

    Yep. Say it with me: fall off the wagon.

    You’ve got to become the kind of person who eats well, moves her body, and looks after herself—not just act like her for a few weeks.

    If you’re looking for a structured, step-by-step mindset reset (not just “be more positive!” advice), the IAGAM method is made for you.

    If you’re looking for a structured, step-by-step mindset reset (not just “be more positive!” advice), the IAGAM method is made for you.

    Want help turning habits into identity? Have a peek at What Habits Should You Build to Reinforce Your New Identity on GLP-1?

    What GLP-1 Actually Gives You (Beyond the Appetite Control)

    Here’s where it gets juicy. GLP-1s don’t just help you eat less—they create space. Mental space. Emotional space.

    The kind of peace you haven’t felt in years because food’s been front and centre in your brain 24/7.

    And in that space? You can build something new.

    With the food noise turned down, you’ve finally got room to ask:

    • Who do I actually want to be?
    • What version of me am I becoming?
    • What am I done believing about myself?

    Without the constant food chatter, it’s easier to notice the thought patterns that trigger self-sabotage—and actually do something about them.

    This is your golden window to start shifting your self-perception. You’re not the same person who started this journey. You’ve changed. Now it’s time to update the identity to match.

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    self-sabotage

    How to Reinvent Yourself (Without the Woo-Woo)

    We’re not going full “manifest your dream self” here (OK, maybe a little bit). But we are talking about identity-based change. Here’s how it works:

    Most people do this backwards:

    “Once I lose weight, I’ll be confident.”
    “Once I feel fit, I’ll start going to the gym.”
    “Once I stop bingeing, I’ll believe I’ve changed.”

    No, no, no. You flip it.

    Start acting like the person who already has what you want.
    Act like someone who eats well because she respects her body.
    Move like someone who knows she deserves to feel strong.
    Speak to yourself like someone who’s proud of how far she’s come.

    It’s not fake. It’s practice. And every time you repeat those actions, you’re casting a vote for your new identity.

    Most self-sabotage doesn’t start with actions—it starts with identity. If you still see yourself as “the one who always fails,” you’ll prove it.

    Struggling to pin down who you want to become? You’ll love How Do You Set IMACTful Goals That Actually Work on GLP-1.

    Journal Prompts to Shift That Identity (Yes, We’re Going There)

    If you want to go deeper, grab a cuppa and have a little scribble on these:

    • “The version of me who keeps the weight off believes _______.”
    • “I’m ready to stop identifying as someone who _______.”
    • “If I fully believed I could succeed, I would _______ today.”

    Don’t overthink it. You’re not writing a novel—just tuning in.

    The IAGAM Framework

    If you’ve ever found yourself slipping back into old habits, even with GLP-1s doing their job – it’s not because you’re lazy or broken. It’s because you’re still thinking like the “old you.”

    That’s why I created the IAGAM Mindset Weight Loss Ebook – a guide for shifting the stories you tell yourself, one tiny action at a time.

    IAGAM stands for:

    • Identity – Who you believe you are and who you want to be
    • Action – What you consistently do and how to take each step
    • Growth – How you respond to challenges and learn from them
    • Achievement – What success really means to you and how to maintain it
    • Mindset – The thoughts and beliefs that drive it all

    This isn’t another “believe in yourself!” pep talk. It’s a mindset reset, with structure.

    Inside, you’ll find:

    • A roadmap that takes you step by step through changing how you see yourself
    • Over 100 pages of empowering mindset prompts, habit strategies, and printable tools
    • Specific support for GLP-1 users – because your journey isn’t the same as everyone else’s
    • Journal pages, identity scripts, and mini wins that keep you going even when the scale stalls

    Make It Stick

    Alright, so how do you actually make this shift stick? A few tricks for you:

    Pick one ‘I am’ statement that matches who you want to be. Something like:
    “I am someone who nourishes her body.”
    “I am consistent.”
    “I am done with diets—I’m living differently now.”

    Back it up with one small action. Every day. No skipping. No excuses. Doesn’t have to be perfect—just consistent.

    Celebrate your thinking shifts. Not just your weight loss. Did you stop mid-snack and check in with your hunger? That’s a win. Did you notice an old story creep in and decide not to believe it? Massive win.

    Feeling stuck after a slip-up? Read What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for a confidence boost and some tough love.

    The Bottom Line (a.k.a. The Pep Talk Bit)

    GLP-1s quiet the cravings. But you are the one rewriting the script.
    You’re not just here to lose weight—you’re here to become someone new.
    Someone who takes care of herself. Who knows her worth.
    And no longer sees food as the enemy or her body as broken.

    Next Steps:

    Changing how you see yourself is powerful—but your habits need to back it up too.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you start acting like your future self today (no perfection required).
    • Read: What Habits Should You Build to Reinforce Your New Identity on GLP-1? — because mindset without action is just wishful thinking.
    • Or dive into the GLP-1 Fitness Tips – because movement is part of the new you too.

    It’s not about willpower. It’s about identity.

    And you, my friend, are allowed to change how you see yourself—starting now.

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    self-sabotage

  • GLP-1 Nutrition

    GLP-1 Nutrition Made Simple: Smart, Side-Effect-Friendly Eating That Actually Works

    glp-1 nutrition

    If you’re serious about feeling your best and staying consistent on your meds, GLP-1 nutrition is where it all starts. Whether you’ve just started your journey or you’re deep in the “why does food taste weird now?” phase, this is your ultimate hub for eating well — without overthinking it.

    From snack hacks to meal prep tips, this roundup is packed with GLP-1 nutrition posts that keep things realistic, protein-packed, and totally doable — even when your appetite’s gone walkabout.

    Table of Contents

    1. The Ultimate GLP-1 Snack List

    For when your appetite’s missing but you still need protein.

    This post is your grab-and-go guide to high-protein, GLP-1-friendly snacks that are easy to eat, quick to prep, and kind on the stomach. It includes snack ideas for every vibe — sippable, soft, sweet, or savoury — with protein + calorie counts for each.

    You’ll learn:

    • How to snack smart when hunger disappears
    • Easy options that won’t trigger nausea
    • High-protein bites to keep you on track

    Go to Post

    2. Eating With Nausea on GLP-1s: Smart Hacks That Actually Help

    For those “ugh, food is the enemy” kind of days.

    This one’s all about keeping you nourished when nausea kicks in. You’ll get practical hacks, gentle food ideas, and smart strategies for eating just enough — without making your stomach flip.

    You’ll learn:

    • What to eat when you feel sick but still need fuel
    • How to build nausea-friendly meals and snacks
    • Tricks that actually make food tolerable again

    Go to Post

    3. GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good

    Because “meh” meals won’t help you hit your goals.

    If your appetite’s gone missing but you know you still need to eat, this post is your rescue plan. It’s packed with low-effort, high-protein snack ideas and clever tips to help you eat without overthinking it — or forcing it.

    You’ll learn:

    • How to fuel your body when you’re not hungry
    • Easy snack strategies for small appetites
    • Real-life hacks that make a big difference

    Go to Post

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    GLP-1 NUTRITION

    4. The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss

    Done-for-you meals designed for your GLP-1 lifestyle.

    This 7-day meal plan is built for low appetite, high side effects, and real-life chaos. It’s packed with simple, protein-first meals that work with your meds — not against them.

    You’ll learn:

    • How to build easy, side-effect-friendly meals
    • A full week of recipes designed for GLP-1 success
    • How to stay consistent without overthinking it

    Go to Post

    5. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Yes, some foods are making your side effects worse — time to break up with them.

    This post dishes out the truth on which foods trigger nausea, bloating, reflux and other GLP-1 drama. It’s your gentle nudge to ditch the gut-wreckers and feel better fast.

    You’ll learn:

    • What foods to cut (or seriously limit) on GLP-1s
    • Why certain ingredients mess with your meds
    • What to eat instead for energy and ease

    Go to Post

    6. The Ultimate GLP-1 Grocery List

    Make your next shop 100x easier with this no-fuss guide.

    This post walks you through exactly what to buy for your GLP-1 nutrition plan — protein-packed, nausea-safe, and quick-to-prep foods that make life easier when your appetite’s low and your schedule’s full.

    You’ll learn:

    • What to always keep stocked in your fridge and pantry
    • The best GLP-1-friendly protein, carbs, and snacks
    • How to shop smart (even when you’re tired, busy, or queasy)

    Go to Post

    7. Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    For the “I can’t be arsed to cook today” kind of prep.

    This isn’t your average meal prep post. It’s built for low effort, low appetite, and high-impact results. You’ll learn how to batch smart, keep meals gentle, and always have a nausea-friendly backup in the fridge.

    You’ll learn:

    • How to prep protein without wasting food
    • What to cook when you don’t want to cook
    • A 3-day sample plan using mix-and-match basics

    Go to Post

    Bonus: Want Done-for-You GLP-1 Meals That Actually Taste Good?

    If you’re over Googling “what can I even eat on these meds?” and just want someone to hand you the answers on a protein-packed plate — I’ve got you.

    The GLP-1 Recipe Power Pack is your go-to bundle of side-effect-friendly, appetite-aware, high-protein meals that take the guesswork out of eating on GLP-1s.

    You’ll get:

    • 90 recipes across breakfast, lunch and dinner
    • All portioned for smaller appetites with protein counts included, reach 100g of protein a day easily!
    • Designed to reduce nausea, support fat loss, and save you loads of time

    No more “what’s for dinner?” dread. No more skipping meals. Just easy, delicious, GLP-1-friendly food that fits your goals and your stomach.

    The pack is $23.99 but sign up for the free 7-day meal plan to unlock the special price of $11.99 and make food feel simple again.

    Start Strong With the Right GLP-1 Nutrition Tools

    You don’t need perfection — you need consistency. And that starts with GLP-1 nutrition strategies that fit your body, your meds, and your lifestyle.

    Use these posts as your go-to toolkit. Whether you’re planning meals, fixing side effects, or just trying to eat something, there’s a solution here that works for you.

    You’re fuelling fat loss. You’re protecting your muscle. You’re showing up — even when food feels like the enemy. That’s what winning looks like on GLP-1s.

    Let food work for you, not against you. You’ve got this, and I’ve got your back.

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    GLP-1 NUTRITION

  • GLP-1 Nutrition

    Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    glp-1 meal prep

    Let’s talk GLP-1 meal prep — because when your appetite’s on holiday and your stomach’s playing hard to get, the last thing you want to do is faff around figuring out what to eat.

    If you’re on Mounjaro, Zepbound, or Wegovy, you know the drill. One minute you’re ready to meal prep like a boss, the next you’re staring at a chicken breast wondering who thought this was a good idea.

    GLP-1 meal prep isn’t about Pinterest-perfect containers and ten-step recipes. It’s about making food that’s easy, protein-packed, and doesn’t turn your stomach when side effects hit.

    So if you want to fuel your fat loss, keep your energy up, and eat without overthinking it, here’s the GLP-1 meal prep strategy that actually works — no fuss, no fluff, and definitely no diet culture nonsense.

    Table of Contents

    Why GLP-1 Meal Prep is Different (and Why It Matters)

    Meal prep hits different when you’re on a GLP-1. You’re not just managing food choices — you’re managing low appetite, nausea, side effects, and surprise food aversions.

    Here’s why GLP-1 meal prep isn’t like your standard “grill and go”:

    • Your appetite’s unpredictable. Some days you’ll eat a full plate, other days three spoonfuls will do you in.
    • You still need protein. It’s the key to fat loss, muscle retention, and avoiding the dreaded “skinny but saggy” situation.
    • Side effects hit hard and fast. If your fridge isn’t prepped, it’s way too easy to skip food altogether — and that’s when things start spiralling.

    This isn’t about over-prepping. It’s about being smartly prepared so you can eat even when nothing sounds good.

    Not sure what to prep? Start with this grocery list.

    Your GLP-1 Meal Prep Strategy: Prep Once, Eat Easy

    Here’s how to build a meal prep routine that actually works for your GLP-1 lifestyle — quick, low-effort, and nausea-friendly.

    1. Batch Prep Protein in Small Portions

    Protein is your ride-or-die on this journey. But huge containers of chicken breast? Nah. Try:

    • Shredded rotisserie chicken
    • Boiled eggs (peeled ahead of time, thank you very much)
    • Greek yoghurt pots or protein puddings

    Keep the portions small — you’re not prepping to feast, you’re prepping to nibble with purpose.

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    glp-1 meal prep

    2. Choose 3–5 Mix-and-Match Base Ingredients

    Don’t overcomplicate it. Pick a few things that go with everything and won’t make your stomach do backflips. Ideas:

    • Cottage cheese
    • Mashed sweet potato
    • Rice cakes or oatcakes
    • Frozen berries
    • Hummus or soft cheese

    Soft, bland, and easy to throw together when your brain’s not on board with cooking.

    Need food ideas that won’t make you gag? Try these nausea-friendly fixes.

    3. Prep “Non-Meal” Meals

    Let’s normalise the anti-meal meal. You don’t have to sit down to a roast dinner every time you need nourishment.

    Prep snack plates, soups, mini smoothies, or what I call “lazy lunches” — just a few bites of protein, something soft, something crisp, done and dusted.

    A Sample GLP-1 Meal Prep Plan That Actually Works

    Need a starting point? Here’s a super simple 3-day setup that covers your bases without taking over your Sunday.

    Proteins:

    • Shredded chicken
    • Greek yoghurt pots
    • Protein pudding

    Carbs:

    • Roasted potatoes
    • Overnight oats
    • Rice cakes

    Sides & Extras:

    • Hummus
    • Frozen blueberries
    • Cucumber sticks

    Easy combos you can mix and match:

    • Cottage cheese + berries + rice cake
    • Chicken + sweet potato + hummus
    • Yoghurt + oats + frozen fruit
    • Protein pudding + oatcakes
    • Smoothie + cucumber + boiled egg

    The best bit? You can eat this cold, soft, and with minimal chewing or reheating — nausea-safe and fuss-free.

    Want easy wins between meals? Here’s the ultimate snack list.

    Tips to Make GLP-1 Meal Prep Actually Work

    Even the best meal prep will flop if it’s not realistic. So here’s how to make yours stick:

    • Prep tiny portions. Smaller is better — especially when your appetite’s on strike.
    • Stick with soft textures. Smooth and bland beats spicy and complex every time.
    • Use clear containers. You’re more likely to eat it if you can actually see it in the fridge.
    • Always have backup options. Soup, crackers, protein milk — for when your planned meals suddenly feel like too much.

    Final Pep Talk: You Don’t Need to Be Perfect, Just Prepared

    Here’s what I want you to remember: GLP-1 meal prep isn’t about being a kitchen goddess. It’s about keeping your future self fuelled, energised, and consistent — even on the days when food feels like a battle.

    Prep once. Keep it light. Don’t overthink it. Your fridge can become your secret weapon, not your enemy.

    Next Steps:

    Prepping’s great, but not all foods play nice with GLP-1s.

    You’re not lazy. You’re learning. You’re adjusting. And you’re smashing it — one soft-boiled egg at a time.

    Let’s make food simple again, yeah?

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    glp-1 meal prep

  • GLP-1 Nutrition

    Eating With Nausea on GLP-1s: 9 Smart Hacks That Actually Help

    eating with nausea

    Eating with nausea on GLP-1s can feel like an Olympic sport you didn’t train for. If you’re on Mounjaro, Zepbound, or Wegovy, there’s a good chance you’ve looked at your dinner plate and thought, “Absolutely not.”

    One whiff of eggs and your stomach’s doing backflips. You’re queasy, cranky, and somehow still expected to hit your protein goal? Please.

    But here’s the thing: you still need to eat. I know it’s tempting to skip meals, but that only makes you feel worse — low energy, headaches, and nausea that won’t quit. Eating with nausea isn’t about force-feeding yourself; it’s about finding smart, gentle, no-drama ways to fuel your body while your stomach’s throwing a tantrum.

    So let’s sort you out. These 9 nausea-friendly GLP-1 eating hacks are tried, tested, and actually help — no grim salads or complicated prep required.

    Table of Contents

    1. Stick to Cold Foods

    Hot food can be a hard pass when you’re feeling iffy. Cold scrambled eggs? Surprisingly brilliant. Fridge-cold yoghurt or protein pudding? Heavenly.

    When eating with nausea, cold foods are often easier to tolerate than hot ones — fewer smells, less intensity, and a lower chance of triggering the gag reflex.

    2. Sip, Don’t Chew

    Chewing is overrated. If solid food makes your stomach flip, then sip your way to nourishment. Smoothies, broths, and protein shakes are lifesavers here.

    Bonus points for sneaking in some unflavoured collagen or protein powder. It’s the lazy girl’s guide to getting your nutrients in — no chewing required.

    Want even more gentle food ideas? Try these low-appetite fixes.

    3. Try Dry Foods First

    We’re talking toast, crackers, rice cakes, dry cereal. Dry, beige, boring — and exactly what your stomach needs when it’s feeling unpredictable.

    These are often the safest first step when eating with nausea feels impossible. They’re low smell, low taste, and low risk.

    4. Protein Puddings or Mousse

    Soft, cold, and no effort involved. They’re easy on your stomach, surprisingly satisfying, and packed with protein — which you still need, even when your appetite’s disappeared.

    Keep a few in the fridge for those “can’t even” days. They’re basically the GLP-1 girlie’s secret weapon.

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    EATING WITH NAUSEA

    5. Ginger and Peppermint = Magic

    Whether it’s ginger chews, tea, or mints — these herbs have serious nausea-soothing powers. Pop one in before meals, sip ginger tea during the day, or keep peppermint on hand for a post-snack calm-down.

    You don’t need to love herbal tea to love what it does for your stomach.

    Curious what foods are making you feel worse? Here’s what to avoid.

    6. Eat in Tiny Portions, Every 2–3 Hours

    Big meals? Absolutely not. Eating with nausea means ditching the idea of “three square meals” and going full-on grazer mode.

    A Babybel here, a spoonful of yoghurt there — it all adds up. And it’s far gentler on your system than forcing one big plate.

    7. Keep Bland Snacks by Your Bed

    If morning nausea’s wrecking you, this one’s for you. Keep a few crackers or a rice cake within arm’s reach. Nibble before you even sit up.

    Yes, it feels dramatic. No, it’s not silly. It works. And that’s what we care about.

    8. Pair Protein With Carbs

    Protein’s important, but it can feel heavy on its own. Lighten the load by adding carbs: toast with egg, yoghurt with banana, protein shake with dry cereal.

    This helps ease digestion and gets you feeling a bit more human — without overdoing it.

    9. Don’t Wait for Hunger — Eat on a Schedule

    Let’s be honest: your hunger cues are on sabbatical. Don’t wait around for your stomach to tell you it’s time. Set reminders. Eat proactively, not reactively.

    This is how you stay nourished, avoid energy crashes, and reduce the likelihood of side effects spiralling.

    One Last Word on Eating With Nausea

    Here’s the truth: you’re not being dramatic, and you’re definitely not failing. Eating with nausea on GLP-1s is hard — full stop. But you’re still showing up, figuring out what works for your body, and making progress even on the wobbliest days.

    Try a few of these hacks. Keep what works. Ditch what doesn’t. And give yourself some credit for doing the best you can.

    Next Steps:

    Ready to take the stress out of meals entirely?

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Meal Plan for 7 days of easy, high-protein meals designed for low appetite and side-effect relief.
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    You’ve got this. And I’ve got your back — crackers in one hand, collagen shake in the other.

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    EATING WITH NAUSEA

  • GLP-1 Nutrition

    GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good

    Struggling to eat on GLP-1s? These Low Appetite Hacks make it easy to fuel your body and hit your goals—even when nothing sounds good.

    Can’t eat? Can’t even think about food? You’re not alone — and no, you’re not being dramatic. Whether you’re on Mounjaro, Zepbound, or Wegovy, that “meh” feeling around food is very real. Appetite? Gone. Cravings? Silenced. You’re staring at a fridge full of options and thinking, “Honestly, I’d rather nap.”

    But here’s the deal: your body still needs fuel. You didn’t come this far to fall apart because you skipped a few bites. You need protein. You need energy. And you need some low-effort, nausea-friendly wins.

    This post is your no-hunger, no-excuses game plan. Packed with quick GLP-1 low appetite Hacks and snack ideas that work even when nothing sounds good — because we don’t quit around here. We adapt, we snack smart, and we keep smashing it.

    Table of Contents

    10 Low Appetite Hacks That Work (Fast)

    Let’s make this simple. These little tricks are here to help you eat without overthinking, especially on days where even a baby bite feels like a big deal.

    1. Sip your protein

    When chewing feels like too much effort, drink your nutrients. Think protein milk, smoothies, broths with added collagen — easy, light, and surprisingly satisfying.

    2. Stick to soft textures

    Hard, crunchy food? Absolutely not. Go for things like yoghurt, scrambled eggs, cottage cheese — basically, anything that requires zero effort to get down.

    3. Go for cold or room temp food

    Hot food can sometimes crank up nausea. Cold scrambled eggs? Weirdly wonderful. Protein pudding straight from the fridge? Yes please.

    Don’t want to cook every day? Try this easy GLP-1 meal prep plan.

    4. Keep snacks around 100 calories

    Big portions can feel overwhelming. So don’t do it. Aim for bite-sized boosts that feel manageable but still pack in 10g+ of protein.

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    Low Appetite Hacks

    5. Microdose your meals

    Think of food like a prescription — small doses, taken regularly. A few bites here, a few more there. It adds up, promise.

    6. Add unflavoured collagen to drinks

    Sneaky hack: pop a scoop into your tea, coffee, or even juice. It’s tasteless but gives you a protein bump with zero effort. You little genius.

    7. Always keep 3 “emergency snacks” on hand

    Something you can eat when you can’t deal with decision fatigue. Keep them visible. Keep them easy. Your future self will thank you.

    8. Use a visual reminder to eat

    Set a phone timer. Stick a cheeky note on the fridge. Use that app. Don’t wait for hunger — it’s probably not coming.

    Shopping feels overwhelming? This grocery list keeps it simple.

    9. Try savoury before sweet

    Sweet things can feel too much when you’re queasy. Try cheese, eggs, or broth first. If you’re up for a protein bar after, great — but start salty.

    10. Don’t wait for hunger — eat on a routine

    Treat it like brushing your teeth. It’s not about being hungry, it’s about being consistent. And you’re building habits that last.

    7 Snack Ideas for When You Feel Like Eating Absolutely Nothing

    You need food that’s easy, protein-packed, and doesn’t trigger that ugh feeling. Here are your go-tos:

    • Greek yoghurt + protein powder – smooth, cool, and zero prep
    • Protein milk or half a shake – sip slowly, no chewing required
    • Babybel + turkey slice – soft, savoury, and oddly satisfying
    • Edamame with sea salt – pop them like crisps (with actual benefits)
    • Cottage cheese with pineapple – salty-sweet with protein punch
    • Mashed avocado on a rice cake or cracker – creamy and easy
    • Protein pudding pot – fridge-staple for a reason

    Tip: aim for 10–15g protein per snack. Keep it light. Keep it simple. And for the love of all things fluffy, don’t skip just because you’re not starving.

    Need more snack ideas that hit your protein goals? This list’s your best friend.

    Keep It Simple, Keep It Consistent

    Let’s be real — you won’t love every bite. You might still feel a bit queasy. But fueling your body is part of the transformation, even if it doesn’t feel glamorous.

    You don’t need to eat a full roast dinner. You just need to stay consistent. And if that means drinking half a protein shake while lying horizontal on the sofa? So be it. You’re still showing up. You’re still smashing it.

    Next Steps:

    Need gentle, no-fuss food ideas when nausea kicks in?

    Your body is working hard. These little low appetite hacks help it work smarter.

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    LOW APPETITE HACKS

  • GLP-1 Nutrition

    Low Appetite, High Protein: The Ultimate GLP-1 Snack List

    GLP-1 Snack

    This GLP-1 Snack List is for anyone who’s ever stared at a fridge on Mounjaro or Zepbound thinking, “I know I need to eat… but I just can’t.”

    On GLP-1’s, losing your appetite can be both a blessing and a bit of a nightmare. Sure, the scale’s moving — but your energy’s dipping, your protein’s lagging, and your muscles are crying out for some TLC. Don’t worry, I’ve got you.

    This is your ultimate protein-packed GLP-1 snack list that won’t feel like a chore but will help you smash your goals. Let’s dive in.

    Table of Contents

    Why Protein Is Non-Negotiable on GLP-1s

    Let’s not sugar-coat it. Skipping protein is a fast track to muscle loss, and feeling like a soggy crisp. And you? You deserve better.

    Protein keeps you:

    • Burning fat, not muscle
    • Feeling fuller for longer (when your hunger eventually pops back up)
    • Energised, strong, and ready to strut into your glow-up era

    Tiny Appetite? Big Goals.

    Even just 10–15 grams of protein per snack makes a difference. This isn’t about stuffing yourself. It’s about making every bite work harder.

    Appetite gone? Try these low appetite hacks that actually work.

    The Tiny Snack Formula: 4 Simple Rules

    Here’s how to snack like a boss when your appetite’s playing hide and seek:

    1. Protein first, always. Aim for at least 10 grams.
    2. Fat or fibre can help (optional if you’re keeping it super light).
    3. Soft textures rule – if chewing feels like a chore, skip it.
    4. Keep it snack-sized. Think “mini but mighty.”

    Think toddler-sized snacks… for a high-achieving adult on a fat-loss mission.

    15 High-Protein Snack Ideas (With Protein & Calories)

    No more standing in front of the fridge in a daze. Here’s your snack list with the numbers that matter.

    Soft & Easy

    SnackProteinCalories
    Greek yoghurt (100g) + 1 scoop collagen18g~130 kcal
    Scrambled egg (1 large)6g~70 kcal
    Cottage cheese (½ cup, low-fat) + 1 tsp almond butter14g~120 kcal
    Protein pudding (½ serving)15g~140 kcal

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    GLP-1 Snack List is packed with high-protein ideas for small appetites, nausea, and real results.

    Cool & Sippable

    SnackProteinCalories
    Protein smoothie shot (½ cup with whey + berries)15g~120 kcal
    Fairlife protein milk (½ bottle / 150ml)13g~80 kcal
    Kefir drink (100ml) + scoop collagen12g~100 kcal
    Bone broth (1 cup) + 1 scoop unflavoured protein15g~90 kcal

    Savoury & Snacky

    SnackProteinCalories
    Mini Babybel + 1 slice turkey9g~90 kcal
    Egg mayo (½ egg) on 2 cucumber slices6g~70 kcal
    Tender jerky bites (20g)11g~100 kcal
    Mini frittata (2 bites/mini muffin-sized)10g~120 kcal

    Sweet But Smart

    SnackProteinCalories
    Protein truffle (1–2 small balls)10g~110 kcal
    Half a protein bar (like Barebells or Fulfil)10–12g~100–110 kcal
    Protein cookie dough (2 tbsp)8g~120 kcal

    You can hit your protein goals with just a few bites at a time. This isn’t about volume — it’s about value.

    Struggling with nausea? These eating tips make food tolerable.

    Stock Up Like a Boss

    Make your life easy. If the right snacks are already in your fridge or cupboard, you’re far more likely to eat them — even when your stomach’s saying “not today.”

    Keep these handy:

    • Single-serve high-protein yoghurts
    • Ready-to-drink protein milks or shakes
    • Your go-to protein powder or collagen peptides
    • Boiled eggs
    • Mini cheeses, turkey slices, or smoked salmon
    • Jerky or meat sticks
    • Protein bars and puddings
    • DIY protein truffles or smoothies (make ahead and freeze)

    When Even Snacks Feel Like Too Much

    Let’s be honest — some days, even a spoonful of yoghurt feels like running a marathon. On those days:

    • Sip your protein. Smoothies, shakes, broths — whatever goes down easiest.
    • Microdose your meals. One small bite every hour still adds up.
    • Be kind to yourself. Progress isn’t perfect, it’s consistent.

    Bottom line: Your appetite might be small, but your goals aren’t. These tiny snacks are fuelling your transformation — even when you’re not in the mood.

    Final Pep Talk (And a Little Nudge)

    This isn’t just about food. It’s about strategy, strength, and setting yourself up to win — even when things feel wobbly.

    Stock your fridge with foods from this GLP-1 snack list , pick a few to try, and start building your protein power one bite at a time.

    Next Steps:

    Struggling to eat anything at all?

    You’ve got everything you need — now it’s just about making those small choices that lead to big results.

    📌 Pin this for later! ⬇

    GLP-1 Snack List is packed with high-protein ideas for small appetites, nausea, and real results.