1200-Calorie Meal Plan to Complement GLP-1 Therapy

By Lizzie Streit, MS, RDN, LD

If you’re taking a glucagon-like peptide-1 receptor agonist, such as semaglutide, you’re likely aware that good nutrition is important for your success. Eating balanced meals that contain the nutrients you need can help you feel better and stay healthy while you drop those extra pounds.

This often leads to questions about what to eat on semaglutide or other GLP-1 medications, particularly when following a 1200 calorie meal plan.

Keep reading to learn our top nutrition tips to follow while on a GLP-1 and how our meals, especially the 1200 calorie meal plan, are an excellent choice to complement your medication.

What to Eat on Semaglutide (GLP-1 Medications)

GLP-1 agonists work by delaying stomach emptying, suppressing appetite, and increasing the release of insulin when blood sugar is high. These mechanisms are why they are effective for so many people who wish to better manage type 2 diabetes and obesity.

However, the effects of GLP-1 medications also have implications for eating habits and body composition. Since people typically reduce overall consumption while taking them, they may end up not eating enough of certain nutrients to maintain muscle mass while losing fat. Protein, in particular, is important to prioritize on a GLP-1 diet so that you don’t lose muscle. Fiber-rich foods are also encouraged while taking semaglutide to prevent constipation, a common side effect.

Nutritionally Balanced 1200 Calorie Meal Plan

Eating a source of lean protein at every meal and snack is helpful for meeting your protein needs. Examples include chicken breast, ground turkey, lean ground beef, pork tenderloin, eggs, low-fat Greek yogurt and cottage cheese, beans, and tofu.

For foods that provide dietary fiber, enjoy a variety of fruits, vegetables, whole grains, beans, nuts, and seeds. Remember to stay on top of your water intake throughout the day to help fiber move through your system.

If planning and preparing meals that include these foods sounds daunting, Healthy For Life Meals can help! Our 1200 calorie menu is a perfect complement to GLP-1 therapy. It’s nutritionally balanced and provides adequate protein and fiber, but the portions are small and just the right size when your appetite’s decreased.

Breakfast options include:

·       Banana Peanut Butter Oat Bar with Cherry Yogurt (22 g protein, 6 g fiber)

·       Seasoned Scrambled Eggs and Garlic Roasted Potatoes (21 g protein, 6 g fiber)

·       Veggie Denver Omelet with English Muffins and Preserves (24 g protein, 7 g fiber)

For lunch, you can enjoy:

·       Classic Tuna Salad Sandwich with Vegetable Soup and Apple (32 g protein, 23 g fiber)

·       Black Bean Sliders with Carolina Style Slaw (21 g protein, 21 g fiber)

·       Roasted Sesame Chicken and Balsamic Broccoli Salad (38 g protein, 8 g fiber)

And for dinner, you’ll love these choices:

·       Vegetable Stir Fry with Peanut Sauce and Egg Roll (27 g protein, 12 g fiber)

·       Fettuccine with Beef Bolognese and Vegetable Blend (29 g protein, 13 g fiber)

·       Moroccan Roasted Chicken over Lemon Couscous with Roasted Coriander Broccoli (27 g protein, 9 g fiber)

Note from Healthy For Life Meals: Our meals can help you feel your best while you take a GLP-1 medication! Get started with our 1200 calorie plan for fresh, nutritionally balanced meals in small portions. Get $20 off your first order with code: TryHFLM.