Mindful Eating

  • 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

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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

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    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)

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    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.

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

  • GLP-1 Getting Started

    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.

    Table of Contents

    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! ⬇

    first 30 days on glp-1s

    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?

    You’re doing the hard part. And trust me — you’re doing it brilliantly.

    📌 Pin this for later! ⬇

  • GLP-1 Getting Started

    How to Qualify for GLP-1 Medications

    OK, let’s cut through the confusion, because you’re not here to waste time — you’re here to get answers.

    You’ve seen the transformations, the GLP-1 before and after stories, and maybe you’ve wondered, “Could Mounjaro or Zepbound actually work for me?”

    Then comes the doubt spiral:

    “Am I big enough? Is it cheating? Have I tried hard enough?”
    And the worst one: “Do I even deserve this?”

    Let’s nip that in the bud — you absolutely deserve to feel good in your body, and if GLP-1 medications can help you do that while building healthy, long-term habits? Then yes, you’ve got every right to explore it.

    Let’s talk about exactly who qualifies for GLP-1 medications, what to do if you don’t, and how to support your journey with real food, real strategies, and zero shame — whether you’re on tirzepatide, semaglutide, or just getting started.

    Table of Contents

    What Even Are GLP-1s Again?

    GLP-1 meds mimic a natural hormone in your body that slows digestion, reduces appetite, balances blood sugar, and helps you feel full on less food.

    That’s why people on these meds are seeing real results — especially when they’re paired with things like a high protein GLP-1 meal plan, smarter movement, and better self-care habits.

    So, Who Can Actually Qualify for GLP-1 Medications?

    You likely qualify for GLP-1 medications if:

    • Your BMI is 30 or higher
    • OR your BMI is 27+ with a health condition like:
      • PCOS
      • Prediabetes
      • High blood pressure
      • Sleep apnoea
      • High cholesterol

    You’ve tried something already

    Whether it was calorie counting, clean eating, or every meal plan under the sun (shout out to Beachbody, Slimming World, and your “protein and veg” era) — you’ve given it a proper go.

    You’re ready to match the meds with better habits

    Think protein-packed GLP-1 meals, regular movement, and a sprinkle of self-compassion.

    GLP-1 Access in the UK

    NHS

    • You may qualify for Wegovy on the NHS through a Tier 3 weight management service
    • Criteria includes:
      • BMI over 35, or over 30 with a medical condition
      • Must be referred by your GP
      • Long waitlists — but totally free if approved

    Private Clinics

    If you don’t fancy the NHS queue or don’t meet their exact criteria, there are fab private options like:

    • Juniper
    • The Lowdown
    • Numan
    • Superdrug Online Doctor

    You’ll usually need:

    • Your BMI
    • A basic health questionnaire
    • Sometimes a video chat or blood test

    You’re looking at around £150–£300+ per month, depending on your dose and brand.

    GLP-1 Access in the US (From a UK Blogger Who Did Her Homework)

    Okay, full disclosure — I’m based in the UK, so I had to do some proper digging to make sure I got this right for my lovely readers across the pond. If you’re in the States and spot anything that’s changed, drop me a message — I’d love to keep this as accurate and helpful as possible!

    Now let’s talk about how you can actually get your hands on GLP-1s like Mounjaro, Zepbound, Wegovy or Ozempic in the US — because while it’s not always straightforward, you’ve got more options than you think.

    Insurance (AKA the golden ticket… sometimes)

    If you’ve got private insurance, you might be covered for:

    • Wegovy (for weight loss)
    • Ozempic (usually only if you’ve got type 2 diabetes)
    • Zepbound (tirzepatide, approved for weight loss)
    • Mounjaro (tirzepatide for diabetes — sometimes prescribed off-label for weight loss)

    To get approved, you’ll typically need:

    • A BMI over 30, or 27+ with a weight-related condition like high blood pressure, prediabetes, or PCOS
    • A prior authorisation from your doctor (basically, a fancy note explaining why you need it)
    • Documentation showing you’ve tried other weight loss methods already

    Real talk: Even if you tick all the boxes, insurers love to play hardball. Don’t give up — appeal it, resubmit it, chase it down. You’ve got this.

    Paying Out of Pocket (Brace Yourself)

    No insurance coverage? Then it’s DIY time — but it can be done.

    Full retail prices range from $900 to $1,300+ per month (I was shocked with these prices compared to the UK!), depending on the brand and dose.

    Some people are accessing compounded versions through specialised pharmacies at lower costs — but do your research, as quality and legality vary by state.

    📌 Pin this for later! ⬇

    how to qualify for glp-1 medications

    Busting the Biggest Myths About Who Qualifies

    Let’s knock these lies out cold:

    “You have to be diabetic.”
    Wrong. These meds are also approved for chronic weight management — no diabetes required.

    “You need to be really obese.”
    Nope. If your BMI is over 27 and you’ve got a health condition, you could be eligible.

    “It’s cheating.”
    Oh please. Building healthy habits with the help of a medication? That’s not cheating, that’s using every tool available like the boss you are. And even if it is cheating, who cares? It’s not a test!

    How to Talk to Your GP (Without Freaking Out)

    Walk in like the queen you are — you’ve got this.

    • Write down your weight journey
    • Share how weight has impacted your health or energy
    • Ask directly: “Could I be referred to Tier 3 weight management?”
    • And if that’s a no? Look at private options — they’re quicker, and often less scary than you think

    What If You Don’t Qualify for GLP-1 Medications?

    That’s okay. Honestly. You’re not stuck — you’re just getting started. And there’s so much you can do now to support your body, your energy, and your goals.

    You start by building the habits that work with your biology — not against it. The same habits that make GLP-1s more effective are the ones that helped me lose 80lbs without medication. Yep, that was me — huffing through couch-to-5K, figuring out what the heck protein actually is, and learning how to stop swinging between restriction and “sod it, pass the biscuits.”

    I shared the full story here: How I Lost 80lbs Without Hating My Life — and it’s packed with real-life tips you can actually stick to.

    Even without meds, balancing your blood sugar, reducing appetite naturally, and fuelling with high-protein meals will make a massive difference. It’s how I started, and it’s how you can too.

    So whether you’re prepping for future GLP-1 access or just want to feel more in control of your body right now — you’ve already got what it takes.

    A Gentle Word of Caution (Because You Matter More Than a Number)

    I need to say something — and I’m saying it with all the love and care in the world:

    Please, please don’t buy GLP-1 medications from dodgy websites, Facebook sellers, or unregulated sources.

    I get it. Truly, I do. When you’ve been struggling for years, when nothing seems to work, when you feel like your body’s fighting you at every turn… it’s tempting. The ads, the fake reviews, the “pharmacies” with next-day delivery — they make it all sound so easy.

    But your health is never worth the risk.

    These meds are powerful. They can affect your heart rate, your pancreas, your electrolyte levels, your mental health — and if it’s not regulated or legit, you have no clue what you’re putting into your body.

    You deserve proper care. You deserve someone monitoring your progress, helping you navigate side effects, and adjusting your dose safely. And most importantly — you deserve to feel safe and supported every step of the way.

    Losing weight is not worth risking your life. Full stop.

    If you feel stuck or like this is your “last resort,” please know this:

    You are already enough. Your worth is not measured in kilos or calories or clothing sizes. And this journey? It’s not just about shrinking your body — it’s about feeling strong, calm, energised, and in control again.

    There are safe, sustainable ways forward — whether that includes medication or not. You do not need to rush or panic. You are not behind.

    💛 And if you’re feeling lost right now, my inbox is always open.

    The Bottom Line

    If your BMI is 30+, or 27+ with certain health conditions, you could qualify for GLP-1 medications like Mounjaro, Zepbound, Wegovy, or Ozempic. Even if you don’t, there’s so much you can start doing today.

    You don’t need to punish yourself into progress.

    You need tools. Structure. Protein. Patience. And yes — sometimes a little help from science.

    You’re not “too much” for needing help. You’re too brilliant to keep struggling alone.

    Next Steps:

    Still not sure which one is right for you?

    You’re doing the hard thing. You’re showing up. And trust me — you’ve got this.

    📌 Pin this for later! ⬇

    Qualify for GLP-1 Medications

  • GLP-1 Getting Started

    The Best GLP-1 Supplements for Energy, Muscle & Health

    On GLP-1s like Mounjaro, Zepbound, or semaglutide? You might be eating less (yay, appetite control!)—but that also means you could be missing out on key nutrients your body actually needs to stay strong, energised, and regular. Low energy, muscle loss, constipation, and dizzy spells? Yep—those could all be side effects of not fuelling your body properly on these meds. But don’t worry—we’re not here to suffer. We’re here to thrive. Let’s break down the essential GLP-1 supplements that can help you feel your best, even on your lowest-calorie days.

    Table of Contents

    Why GLP-1s Can Leave You Depleted (And What to Do About It)

    GLP-1 meds work by slowing down digestion, keeping you fuller for longer, and reducing hunger hormones. Brilliant for weight loss—but it also means:

    • You’re eating less volume (so fewer nutrients overall)
    • Digestion is slower, which can mess with absorption
    • Nausea or food aversions make it hard to eat a balanced diet
    • You might avoid higher-protein or fibrous foods that feel “heavy”

    The result? Gaps in your nutrition that can lead to fatigue, muscle loss, low electrolytes, constipation, brittle hair, or feeling like a zombie by 3pm.

    That’s where GLP-1 supplements come in—not as a magic fix, but as a practical way to fill those gaps and keep you feeling like the strong, glowing, confident legend you are.

    1. Protein Powder: Your Not-So-Secret Weapon

    Let’s get brutally honest for a sec: weight loss without enough protein = muscle loss. And that, my lovely, is not the goal.

    GLP-1s can help you drop weight fast—but if you’re not actively eating enough protein, your body won’t just burn fat. It’ll also start nicking muscle tissue. Yep. And losing muscle doesn’t just make you feel weaker or wobblier—it’s terrible for your long-term health.

    Muscle keeps your bones strong, your posture tall, your metabolism firing, and your energy levels up. It’s also a huge player in your Total Daily Energy Expenditure (TDEE)—aka how many calories your body naturally burns each day.

    Less muscle = lower TDEE = easier weight regain once the meds stop or slow down.

    So what’s the fix? Protein, protein, and more protein. Especially when you’re eating smaller meals and naturally leaning toward toast-for-dinner vibes. Protein helps you feel full, builds lean muscle, and makes fat loss sustainable—not sabotaging.

    Tip:

    Aim for at least 25–30g of protein per meal, and use shakes to fill in the gaps when food feels like a chore.

    Top ideas:

    • Whey isolate if you’re not dairy-sensitive (mixes like a dream)
    • A good vegan blend if you’re plant-powered
    • Unflavoured powder to sneak into oats, soups, or coffee (yes, really)

    My Picks:

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $38.65
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:30 am GMT
    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 12:43 pm GMT

    2. Collagen Peptides: For Skin, Joints, and a Bit of Sass

    Collagen isn’t just some bougie wellness buzzword—it’s the most abundant protein in your body. It holds everything together: your skin, joints, tendons, bones, gut lining… the lot.

    And here’s the kicker: as you lose weight—especially quickly with GLP-1s like Mounjaro or Zepbound—you’re more likely to notice changes in your skin elasticity, joint stiffness, and hair health. That “deflated balloon” feeling? Often a sign your collagen stores are taking a hit.

    Plus, if your overall protein intake is low (which is super common on semaglutide), your body won’t have enough of the building blocks it needs to keep collagen production steady. That can lead to:

    • Sagging or loose skin (especially around the tummy, face, arms)
    • Achy joints or creaky knees when you try to exercise
    • Brittle nails or hair that feels dry and lifeless

    Adding a scoop of collagen peptides daily can help support:

    • Stronger hair, nails, bones, and even gut lining
    • Skin firmness and elasticity (hello glow-up)
    • Joint comfort, especially during workouts

    Easy win: Pop a scoop into your morning brew or shake. No faff, no weird taste.

    My Pick:

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:31 am GMT

    📌 Pin this for later! ⬇

    GLP-1 SUPPLEMENTS

    3. Psyllium Husk Powder: Gut Health’s Unsung Hero

    Let’s be blunt. GLP-1s slow your digestion. So if you’re wondering why your toilet trips are few and far between, this is probably it. Psyllium husk is a natural fibre that keeps things moving without making you bloat like a balloon.

    Semaglutide tip: Start small (half a teaspoon) and work your way up. Mix it into water or your morning smoothie. No need to make it weird.

    My Pick:

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $9.59
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:33 am GMT

    4. Electrolytes: Because Water Alone Won’t Cut It

    Feeling tired? Headachy? Dizzy when you stand up? You might think it’s just the meds, but chances are you’re low on electrolytes. GLP-1s can absolutely mess with your salt balance, especially if you’re not eating much.

    This is your no-fuss fix. No, it doesn’t mean chugging salty soup all day.

    Look for:

    • Sodium, potassium, and magnesium
    • Low or no sugar
    • Tasty enough to keep you sipping

    My Pick:

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:27 am GMT

    Bonus Bits You Might Need

    Magnesium Glycinate

    Great for sleep, reducing stressy vibes, and avoiding those random muscle twitches. If you’re waking at 3am with racing thoughts, this one’s for you.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:16 am GMT

    A Quality Multivitamin

    Look, if you’re barely eating or relying on 3 bites of cottage cheese a day (been there), a decent multi covers your bases. Especially B12, iron, and vitamin D.

    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    $9.28
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/31/2025 11:16 am GMT

    Build Your GLP-1 Supplements Stack

    Let’s get real. You deserve to feel GOOD on this journey – not just smaller. GLP-1 Supplements can help you go from sluggish and struggling to energised, strong and thriving.

    So grab your protein, stir in some collagen, sort your fibre, sip those electrolytes, and go be the glowing, thriving queen you are.

    Need more easy ideas for what To Eat on GLP-1s? Or want cheeky Semaglutide tips that actually work? Check out my entire series on GLP-1 Weight Loss!

    Next Steps:

    Still not sure which one is right for you?

    You’re doing brilliantly. Keep going.

  • GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.

    Table of Contents

    GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

    First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

    But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

    The Most Common GLP-1 Side Effects

    If any of these sound familiar, you’re not alone:

    • Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
    • Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
    • Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
    • Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.

    Now, the key to avoiding the worst of these side effects? Eating the right foods.

    Foods That Can Make GLP-1 Side Effects Worse

    These are the usual suspects that can turn a nice meal into a nausea-fest:

    • Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
    • Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
    • Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
    • Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
    • Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.

    Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

    Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.

    • Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
    • Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
    • Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
    • Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
    • Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.

    If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

    📌 Pin this for later! ⬇

    FAKEAWAY

    Introducing: The GLP-1 Fakeaway Recipe Book

    I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

    Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

    What’s Inside?

    • All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
    • Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
    • Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
    • Ridiculously easy recipes – because who has time for faff?

    What’s on the menu?

    High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

    Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

    High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

    Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

    High-Protein Low-Carb Pizza – Because life without pizza is just sad.

    High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

    Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

    Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

    Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

    High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

    High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

    Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

    BONUS: Two Dessert Fakeaways!

    High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

    High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

    Why You Need This Fakeaway Recipe Book

    Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:

    • Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
    • High-protein meals to keep you full – Say goodbye to cravings and low energy.
    • Quick, no-fuss recipes – Because who has time for complicated cooking?
    • Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Get Your Free Copy Now!

    Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

    Download Here

    PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

    Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

    📌 Pin this for later! ⬇

  • Nutrition

    Running Nutrition: How to Fuel Your Runs Based on Your Goals

    RUNNING NUTRITION

    Let’s be real—running on an empty tank is a terrible idea. If you’re not fuelling your body properly, your runs will feel like a slow, painful march to exhaustion instead of an energising workout. Now, the mistake most runners make? They think all running nutrition is the same.

    But what you eat depends on what you’re trying to achieve—whether that’s burning fat, building endurance, smashing a race, or just making sure you don’t crash halfway through your long run.

    So, let’s cut the nonsense and get straight to it—what should you eat to fuel your runs, based on your specific goals?

    Table of Contents

    1. Running for Fat Loss – Burn Fat Without Burning Out

    If your goal is to burn fat, you need to find the sweet spot where you’re in a calorie deficit but still have enough energy to actually run.

    What to focus on:

    • Small, steady calorie deficit (300-500 calories max per day)
    • Balanced macros—don’t ditch carbs completely, but prioritise protein and healthy fats
    • Pre-run fuel: Small, light snacks to keep energy up without overloading
    • Post-run fuel: Protein and carbs to recover properly and keep your metabolism high

    Best foods for fat-burning runners:

    • Pre-run: Banana, Greek yoghurt with berries, a rice cake with peanut butter
    • Post-run: Eggs and wholegrain toast, chicken with roasted vegetables, a protein smoothie
    • All-day energy: Lean proteins such as chicken, fish, and tofu, plus nuts, seeds, and avocados

    What to avoid:

    • Skipping meals before a run—this won’t burn more fat, it will just make you exhausted
    • Overcompensating by eating everything in sight after a run

    If your goal is to lose fat while running, check out Running for Weight Loss: How to Maximise Fat Burn for more fat-burning strategies.

    2. Running for Endurance – Fuel to Go the Distance

    If you’re building endurance, nutrition becomes non-negotiable. You need to fuel properly, or you’ll hit the wall faster than you can say glycogen depletion.

    What to focus on:

    • Carbs are essential—your muscles need glycogen to keep going
    • Steady energy—avoid sugar spikes and crashes by choosing slow-digesting carbs
    • Electrolytes and hydration—endurance running means sweating, and sweating means lost minerals

    Best foods for endurance runners:

    • Pre-run: Oatmeal with banana, wholegrain toast with almond butter, a small smoothie
    • During long runs (over 60 minutes): Energy gels, dried fruit, electrolyte drinks
    • Post-run: Sweet potatoes and salmon, brown rice and chicken, a high-protein wrap

    What to avoid:

    • Low-carb running, which leads to fatigue, muscle breakdown, and slow recovery
    • Ignoring hydration, as dehydration significantly reduces endurance performance

    For more endurance-boosting strategies, check out How to Build Stamina and Endurance as a Runner.

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    RUNNING NUTRITION

    3. Running for Speed and Performance – Fuel Like an Athlete

    If you’re training for speed, your diet needs to support explosive power, fast recovery, and muscle strength. This means protein, carbs, and healthy fats all play a role.

    What to focus on:

    • Higher protein intake to help muscles recover and rebuild
    • Smart carb timing to fuel up properly before and after speed sessions
    • Anti-inflammatory foods to reduce muscle soreness and improve recovery

    Best foods for speed-focused runners:

    • Pre-run: Rice cakes and almond butter, a banana with a protein shake, porridge
    • Post-run: Lean protein with complex carbs such as quinoa and grilled chicken, or salmon with brown rice
    • All-day recovery: Berries, turmeric, ginger, nuts, and seeds

    What to avoid:

    • Overloading on junk carbs—simple sugars may give quick energy but lead to crashes later
    • Skipping protein, as speed training damages muscles that need protein to rebuild

    For more tips on training efficiently, read Common Running Mistakes Beginners Make (And How to Fix Them).

    4. Running for Races – Fuel for Peak Performance

    Training for a 5K, 10K, half marathon, or marathon requires a well-planned nutrition strategy. Race day is not the time for guesswork.

    What to focus on:

    • Carb loading before race day—gradually increase carbs two to three days before
    • Hydration and electrolytes—replace lost minerals to avoid cramping
    • Pre-race fuel—light but effective to avoid stomach issues

    Best foods for race-focused runners:

    • Pre-race: White rice and eggs, porridge with honey, a banana with nut butter
    • During race (for longer distances): Energy gels, dates, sports drinks
    • Post-race: High-protein recovery meal with hydration

    What to avoid:

    • Trying new foods on race day—stick to what works for your stomach
    • Forgetting electrolytes—hydration is more than just water

    If you want to stay strong for race day, check out How to Prevent and Recover from Running Injuries.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Fuel Your Runs Like a Pro

    The right running nutrition can make or break your runs. Whether you’re running for fat loss, endurance, speed, or race prep, fuel smart, recover well, and listen to your body.

    • Fat loss: Stay in a small deficit, balance carbs, protein, and fats
    • Endurance: Fuel with slow-digesting carbs and prioritise hydration
    • Speed: Increase protein intake and focus on recovery foods
    • Race training: Carb load properly and never forget electrolytes

    Most importantly, enjoy the process. Running feels much better when your body is fuelled properly, so eat well, run strong, and go after your goals.

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    RUNNING NUTRITION