Updated: 7 September 2026
When using weight-loss injections, varied, nutrient-rich meals with a source of protein are a sensible starting point: for example, yoghurt with oats and fruit, tofu with rice and vegetables, or fish with potatoes. If you feel full quickly, smaller, regularly planned meals may help. Choose foods you tolerate well and drink throughout the day. Your diet should suit your needs and your medical treatment. Joint GLP-1 nutritional advisory, 2025
You do not need a completely new meal plan for this. The following examples show how you can combine familiar foods and organise your daily life – without routinely skipping meals or continually reducing the amount you eat on your own initiative.
Which foods are suitable when you have little appetite?
When putting together your meal, think of three components: a source of protein, vegetables or fruit, and a suitable accompaniment. This makes it possible to prepare something varied from just a few ingredients.
- Sources of protein: for example, quark, plain yoghurt, eggs, tofu, beans, lentils, fish or poultry.
- Vegetables and fruit: fresh, frozen or prepared, depending on taste and tolerance.
- Accompaniments and additions: such as potatoes, oats, rice or bread; vegetable oils, nuts or seeds can round out the selection.
These food groups are based on the general DGE recommendations. These are aimed at healthy adults and do not replace an individual dietary plan for people with medical conditions. DGE: Eating and drinking well
Start by looking at your usual dishes: you could add lentils to a vegetable soup, for example, or top bread with egg or cottage cheese. You do not have to put together every meal perfectly. Your choices across the day count too.
Three simple meal ideas
Breakfast: yoghurt, oats and berries
Mix plain yoghurt or skyr with oats and add berries. A few chopped nuts can provide variety if you wish. Start by preparing a small bowl. You can store the remaining ingredients separately and use them later.
If you prefer a savoury breakfast, bread with egg or cottage cheese and some vegetables is an alternative. For planning, it helps to have both a sweet and a savoury option at home.
Vegetarian lunch: tofu, rice and vegetables
Combine tofu with rice and steamed carrots or courgettes. Season according to taste and tolerance. With precooked rice and frozen vegetables, the dish is quick to prepare even on a working day.
Do not like tofu? Try lentils or beans instead, provided you tolerate them. Serve the components separately if that makes it easier to put together a suitable portion.
Dinner: oven-baked fish or chicken
Prepare fish or chicken with potatoes and vegetables. A yoghurt and herb dip goes well with this. For a vegetarian version, you can combine the potatoes with herb quark and vegetables.
These ideas are interchangeable suggestions, not a prescribed daily ration. Adapt ingredients for allergies or intolerances and take existing medical dietary instructions into account.
How often should you eat when you are hardly hungry?
A reliable routine can prevent meals from being missed unnoticed during the day. Smaller meals may be easier with a low appetite than a few large ones. You do not need to keep to rigid times or finish your food despite feeling very full. GLP-1 nutritional advisory
Choose two or three uncomplicated eating options that fit your day. When out and about, you could plan a small snack with bread or a yoghurt, for example, provided refrigeration is possible. For a few days, note when you eat and what you regularly miss. This helps you identify practical gaps without having to calculate every meal in detail.
What should you eat when you feel nauseous or overly full?
Start with a smaller portion, eat calmly and observe your response. Very large, fatty or heavily seasoned meals may be unhelpful if you already have symptoms. Which foods you tolerate is individual. This does not justify a blanket ban on entire food groups. Expert consensus on supporting GLP-1 therapies
In practice, you can simplify a dish: steam vegetables, serve sauce separately or start with milder seasoning. Where possible, change one thing at a time. If symptoms persist or you can hardly eat for a longer period, contact the practice treating you.
How much should you drink?
Drink regularly throughout the day, for example water or unsweetened tea. Keep a drink ready where you often spend time. A fixed number of litres does not suit everyone; take particular account of fluid amounts agreed with your doctor.
Vomiting and diarrhoea can cause fluid loss. If you vomit repeatedly or cannot keep drinks down, you should seek medical advice promptly. Severe, persistent abdominal pain requires immediate medical assessment. The Wegovy product information, for example, highlights this. EMA: Wegovy package leaflet
Frequently asked questions about eating while using weight-loss injections
Do I need a special dietary plan with Wegovy or Mounjaro?
The medicines are intended for weight management as an addition to diet and movement. Which plan suits you depends on your health situation and eating habits. The medicine's name alone does not provide a complete individual meal plan. EMA: Wegovy, EMA: Mounjaro
How important is protein during GLP-1 therapy?
An adequate protein supply, together with adapted strength training, is one of the important considerations for your muscles. A blanket number of grams does not take your personal needs into account. Read how diet and movement work together in the guide Muscle loss with weight-loss injections.
Do I need protein shakes or food supplements?
Not automatically. What matters is whether your diet meets your needs. A protein product provides protein; an individual supplement may have a different composition and purpose. Focusmind Pro contains creatine monohydrate, niacin and selenium and is not a protein product or meal replacement. Focusmind product information
If you are considering a supplement, you can find Focusmind and personal advice at neotes. The choice should suit your diet, existing medical conditions and other preparations.
Choose the next step to suit your daily life
Start with a meal you enjoy and can prepare easily. Check which protein source goes with it and what helps you eat and drink regularly.
If you would like to discuss your questions personally, the free neotes introductory consultation offers guidance on the services available without obligation. Detailed nutritional counselling is a separate service.
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