Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
If you’ve started weight loss injections, you might be asking yourself: What should I actually be eating? Or more specifically, what to eat while taking weight loss injections to get the best results and feel your best day to day?
The short answer: it matters more than you might think. While these medications can help curb appetite or slow digestion, they’re not a substitute for good nutrition. In fact, what you eat while taking weight loss injections can make a big difference.
Experts emphasise that pairing GLP-1 medications like semaglutide with a balanced, nutrient-dense diet, especially one rich in protein, can help preserve muscle mass, reduce side effects, and support long-term weight management. The right foods can help stabilise energy, reduce side effects like nausea, and improve overall outcomes.
In this article, we’ll break down what to eat while taking weight loss injections, from filling proteins and fibre to the foods worth limiting, and how to make it sustainable with a simple 7-day meal plan.
Weight loss injections like semaglutide can do a lot of heavy lifting when it comes to appetite control, but they don’t replace the role of food. The truth is, what you eat still plays a big part in how well these medications work, and more importantly, how your body responds over time.
Let’s get one thing straight: semaglutide isn’t magic. It helps reduce hunger and calorie intake, but your diet still determines what kind of weight you’re losing (fat, muscle, or water) and how you feel day to day. A protein-rich, nutrient-dense diet can help preserve lean muscle mass (which is crucial for metabolism), manage side effects like nausea, and keep your energy levels up.
There’s also the bigger picture to consider. Research highlights that without proper nutrition, people on GLP-1s may be more vulnerable to muscle and bone loss, nutrient deficiencies, and weight regain after stopping the medication. That’s why experts recommend combining these injections with sustainable eating habits and lifestyle changes—because while semaglutide may help kickstart your journey, long-term progress still depends on what you’re fuelling your body with.
Bottom line? The needle might curb your cravings, but your plate still matters. And if you're wondering why habits like emotional eating still sneak in even when hunger fades, we explore that in more depth in the article Can Emotional Eating Affect Weight Loss?
When you're on weight loss injections, what you eat can either work with the medication or quietly work against it. Some foods can help you feel fuller for longer, support your metabolism, and reduce side effects. Others might trigger discomfort, interfere with your progress, or make it harder to sustain healthy habits long term.
Let’s break it down.
Protein-rich meals play a critical role in preserving lean muscle mass during weight loss, a helpful counterbalance to the calorie deficit you experience while on injections. Recent data found that people taking semaglutide who consumed less protein tended to lose more muscle and saw less improvement in blood sugar levels, especially among older adults and women.. Dietary guidance also supports a daily intake of 1.2–1.6?g protein per kg to support metabolism and preserve muscle during active weight loss.
Fibre helps you feel fuller for longer and supports smoother digestion, which is key when GLP?1 drugs slow stomach emptying. Studies show that fibre-rich diets reduce appetite, promote regular bowel habits, and help control blood sugar without extra calories.
Water-rich foods, like watermelon, cucumber, and soups, support hydration. This is important for minimising nausea or constipation, which are common side effects of GLP-1 medication. Staying hydrated helps the gut adapt more comfortably and may also reduce fatigue and dizziness.
Nutrient-rich fats from olives, nuts, seeds, oily fish, and avocados can help you feel satisfied and support heart and brain health without upsetting your digestive system. While not directly studied with semaglutide, these foods are part of dietary patterns linked to better long-term metabolic health.
Carbohydrates that break down slowly (e.g. lentils, sweet potato, steel-cut oats) help avoid blood sugar spikes and energy crashes. A low glycaemic index diet may not accelerate weight loss, but it can support steadier blood sugar and less inflammation, which is especially beneficial during long-term GLP-1 use.
High-fat, fried options can worsen nausea, bloating, or indigestion when your gut is already slowed by GLP-1 medications. They're often harder to digest and offer little nutritional benefit.
These cause rapid blood sugar swings, fat storage, and may trigger cravings. Combined with slowed digestion, they can leave you crashing or feeling hungrier than before.
Often high in refined carbs, added sugars, sodium, and processed fats, these foods lack fibre and tend to promote overeating, something counterproductive to GLP?1 treatment goals.
Alcohol can disrupt your medication’s effects and contribute to gut inflammation and damage. It may also impair decision-making, leading to choices that don't align with your goals.
Since GLP?1 medications delay gastric emptying, big meals or eating quickly can cause discomfort, fullness, or even vomiting. Smaller, slower meals help with tolerance and satisfaction.
Need help deciding what to eat while taking weight loss injections? This 7-day meal plan offers high-fibre, high-protein options with plenty of plant-based flexibility, which is great for keeping blood sugar steady and managing hunger while supporting your injection regimen. The goal isn’t restriction but creating meals that keep you full, nourished, and able to stick with your plan long term.
Breakfast: Greek yoghurt with berries, chia seeds, and no added sugar muesli
Lunch: Grilled chicken or tofu, quinoa salad with roasted vegetables and rocket, dressed with olive oil and lemon juice
Dinner: Baked salmon or roasted chickpeas with sweet potato mash and steamed broccoli or green beans
Snack: Cottage cheese with cucumber or hummus with carrots
While some people skip breakfast, others find that a protein-rich morning meal sets the tone for better choices throughout the day. If you're wondering whether breakfast really makes a difference, you might find our article on Is Breakfast Important for Weight Loss? helpful.
Breakfast: Two-egg omelette with spinach and mushrooms, served with a slice of wholegrain or sourdough toast
Lunch: Homemade lentil and vegetable soup with rye crackers
Dinner: Turkey mince or lentil bolognese with kidney beans, served over wholewheat spaghetti and a side salad
Snack: Boiled egg or sliced apple or pear with peanut butter
Breakfast: Porridge topped with ground flaxseed, sliced banana, and cinnamon
Lunch: Tuna or hummus with jacket potato and a side salad
Dinner: Stir-fried tofu or prawns with mixed vegetables and brown rice or noodles
Snack: Handful of mixed nuts or a homemade protein shake
Breakfast: High-protein smoothie with milk, banana, berries, oats, and peanut butter
Lunch: Falafel or grilled halloumi wrap with hummus and salad
Dinner: Grilled chicken or tempeh with roasted vegetables and couscous
Snack: Edamame beans or cottage cheese with pineapple
Breakfast: Wholegrain toast with avocado, sliced tomatoes, and poached or scrambled eggs
Lunch: Sardines or white beans on toast with rocket and cherry tomatoes
Dinner: Stuffed peppers with quinoa, black beans, and feta cheese
Snack: Small protein bar or yoghurt with berries
Breakfast: Overnight oats with chia, almond milk, berries, and sunflower seeds
Lunch: Vegetable frittata or tofu scramble with side salad
Dinner: Baked cod or lentil curry with brown rice and spinach
Snack: Handful of trail mix or boiled egg and oatcakes
Breakfast: Smoothie bowl with protein powder, berries, granola, and pumpkin seeds
Lunch: Chicken or chickpea Caesar salad (with a yoghurt-based dressing)
Dinner: Homemade vegetable pizza on a wholegrain base with a mixed side salad
Snack: Greek yoghurt or sliced apple with almond butter
Weight loss injections can help reduce appetite, but what you eat still matters. Choosing high-protein, high-fibre, and nutrient-rich foods supports your metabolism, helps manage side effects, and boosts long-term results.
What to eat while taking weight loss injections isn’t just about eating less but about eating better. The simple swaps and meal ideas shared above can help you stay full, energised, and on track without overthinking every bite.
Looking for smart meal strategies to support your weight?loss injections? Read our article, How Long Does It Take For Semaglutide to Suppress Appetite? to discover how high?protein, high?fibre meals, hydration and avoiding sugary or greasy foods can amplify your results.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.