A step-by-step dietitian guide to illustrate how balanced, nutrient-dense meals can support steady energy, gentle digestion and sustainable weight loss while using GLP-1 receptor antagonist medications like Wegovy and Mounjaro.
These medications calm appetite and slow digestion, helping you eat less and lose weight more easily – but they also mean your body handles food differently.
You may feel full after a few bites, forget to eat, or find that some meals cause nausea or bloating.
Over time this can lead to fatigue, constipation or unintentional muscle loss if nutrition isn’t balanced.
Eating well on these medications isn’t just about reducing calories; it’s about nourishing your body in smaller, smarter ways with enough protein to protect muscle, fibre for digestion and steady carbs to keep blood sugar and energy stable.
Because weight loss can be rapid, paying attention to food timing, hydration and nutrient density is key for feeling well and maintaining results.
Breakfast 8am
- 1 cup Greek yoghurt + 2 Tbsp chia seeds + berries
- Yoghurt supports muscle retention with protein and hydration due to its high water content.
- Chia adds fibre to help prevent constipation, a common side effect.
- Berries provide antioxidants, vitamins and fibre.
Mid‑Morning Snack 10:30am
- 1 boiled egg + wholegrain cracker + 1 Tbsp hummus
- Provides protein and healthy fats despite a reduced appetite.
- A small portion of wholegrain offers micronutrients and steady energy.
Lunch 1pm
- Grilled salmon (80 g) + ½ cup quinoa + roasted vegetables
- Salmon provides protein and omega‑3s for heart and metabolic health.
- Quinoa balances carbs and protein in a light, tolerable portion.
- Roasted vegetables give fibre variety to support gut health.
Afternoon Snack 3:30pm
- 1 small fruit + a handful of nuts
- Fruit offers quick energy and natural hydration.
- Nuts add protein, healthy fats and minerals often missed with reduced intake.
Dinner 6pm
- Chicken breast (65 g) soy‑ginger‑garlic stir‑fry + vegetables + ½ cup brown rice
- Lean protein supports weight‑loss goals.
- Ginger flavour fights nausea to improve tolerance.
- Brown rice and mixed vegetables provide fibre and stable, slow‑release carbohydrates.
Daily Ballpark
- Approximate totals: 1,250 kcal, 76 g protein.
- This plan focuses on nutrient density and protein while keeping portions small and tolerable.
- It addresses key challenges of slowed digestion, reduced appetite and common side effects (nausea, constipation, fatigue) to ensure weight loss is safe and sustainable.
- The example above shows a single day; a full 7‑day guide lays out a variety of meal and snack options, with vegetarian/vegan swaps and lighter injection‑day choices.
Personalising Your Plan
Everyone’s response to Ozempic, Wegovy or Mounjaro is different – your digestion speed, hunger cues, blood sugar patterns and energy needs are unique.
A plan that works perfectly for one person might leave another feeling tired, nauseous or stuck on a weight plateau.
Factors like medication dose, activity level, body composition, medical history and food preferences all shape what your ideal balance looks like.
Personalising your plan means adjusting portion sizes, timing and food types to match your appetite window and how your body feels on treatment.
It also helps prevent issues like nutrient gaps, muscle loss or low blood sugar, and ensures the plan fits your lifestyle for the long term.
When to See a Dietitian
You’re doing everything right… but you don’t feel right. That’s your sign to get professional support. Book an appointment if you experience any of the following:
- You’re losing weight, but you feel terrible. You’re lighter on the scales but heavier in your body – flat, foggy, not yourself.
- No energy to live your life: you’re dragging through the day; workouts feel impossible; even a walk feels hard.
- Food feels confusing or exhausting: you’re never sure what to eat; you skip meals because you’re not hungry, then crash later.
- Your stomach is running the show: nausea, reflux, constipation or bloating make meals feel like a gamble.
- Your sleep is broken: you’re waking at 3 am wired or hungry, or you can’t fall asleep because you just feel off.
- You’re losing weight too fast: clothes are looser, but your grip strength, mood or hair are slipping too.
- You keep cancelling on life: you say no to coffee with friends, exercising or family dinners because you feel unwell after eating.
- You’re doing this alone: you’ve read the blogs and tried the apps – still stuck, still guessing.
What Veronika Does (and Why People Feel Better)
Working with a dietitian like Veronika provides a tailored approach that helps you eat confidently, support your metabolism and get results that last without the guesswork. Here’s how she helps:
- She listens first – your symptoms, appetite window, routine, culture and budget.
- She personalises the “tiny‑serve” plan – same small portions, at the right times, without larger servings.
- She uses your data – meter/continuous‑glucose‑monitor screenshots, weight trends and a few labs from your GP to dial in carb spoon sizes and protein pacing.
- She troubleshoots gently – nausea, constipation, sleep and energy are addressed with small tweaks that make eating easy again.
- She keeps you safe – if things look off, she quickly connects with your GP.
If you’re losing weight but losing yourself, that’s the moment to get help. Book in with Veronika for a focused session, and a two‑week mini‑meal map you can start the same day.
Veronika Pudikova is a Dietitian at PhysioCentral. Miranda. Sutherland Shire