Blog · October 26, 2026

Taking a GLP-1? Your appetite may be smaller, but your nutritional needs are not.

A salmon salad with lemon and a shrimp and tomato salad on a counter scattered with cherry tomatoes and parsley

When a GLP-1 medication turns down your appetite, you eat less of everything, including the protein, fiber, vitamins and minerals your body still needs every day. Smaller portions work best when each one carries more of what matters. Here are the three areas worth watching.

Why protein matters on a GLP-1

Research on GLP-1 medications has found that part of the weight people lose can come from lean mass, including muscle.[1] Muscle keeps you strong and steady on your feet, and it helps your body use energy.

Protein helps you hold on to it. Include a source of protein at every meal and snack, so the total adds up even when portions are small: chicken, fish, eggs, Greek yogurt, beans, lentils or tofu. Strength training a few times a week helps too. Your provider can tell you how much protein is right for you.

Why fiber matters on a GLP-1

Constipation is one of the most commonly reported side effects of GLP-1 medications, and eating less food usually means eating less fiber.

Vegetables, beans, lentils, fruit and whole grains all add fiber. Add it gradually and drink plenty of water, since fiber works best with fluid.

Vitamins and minerals to watch on a GLP-1

Vitamins and minerals come with the food you eat, so when you eat less, you take in less of them. These are the ones to keep an eye on, and where to find them.

Vitamin D

Supports your bones and helps your body absorb calcium.

Find it in: Salmon and other fatty fish, eggs, fortified foods

Potassium

Helps balance fluids and keeps muscles and nerves working.

Find it in: Potatoes, sweet potatoes, beans, bananas, spinach

Iron

Carries oxygen in your blood.

Find it in: Beef, lentils, beans, spinach (pair plant sources with vitamin C to absorb more)

Magnesium

Plays a part in muscle and nerve function and in turning food into energy.

Find it in: Nuts, seeds, leafy greens, beans

Folate

Helps your body make new cells, including red blood cells.

Find it in: Leafy greens, lentils, asparagus, broccoli

Vitamin A

Supports vision and the immune system.

Find it in: Sweet potatoes, carrots, spinach, butternut squash

Vitamin B6

Helps your body use the protein you eat.

Find it in: Chicken, salmon, potatoes, chickpeas, bananas

Ask your provider whether a blood test or a supplement makes sense for you.

GLP-1 checklist

  • Prioritize protein
  • Build fiber slowly
  • Keep fluids up
  • Aim for a variety of foods
  • Speak to your doctor about persistent symptoms
  • Use supplements strategically, not randomly

How 5 squares makes each meal count

You don't need to eat perfectly. You need to make the food you choose count.

That's how we build the 5 squares menu. Meals are portioned, protein-forward and cooked fresh daily in our New Rochelle kitchen, with vegetables, beans and greens throughout. Our sample menus include dishes like wild caught salmon salad, lentil salad with shallots, sweet potato wedges and burnt broccoli. You can pick as many meals as you want, so the plan fits your appetite.

See GLP-1 Friendly Meals Start Your Order

Sources

  1. Eisa et al. Lean Mass Changes With Incretin Therapy Versus Lifestyle Intervention: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Diabetes, Obesity and Metabolism. 2026. doi:10.1111/dom.70666 ↩

5 squares provides prepared meals, not medical advice. Talk to your provider about your nutrition needs.