ParrotPalGLP-1 nutrition: guides, meal plans and data
Eating well on GLP-1 medication mostly comes down to protein first, small plain portions, and some strength work. These guides turn that into meals, swaps and numbers, and our data pages show what members using these medicines actually log.
Key facts
ParrotPal publishes free guides for people using GLP-1 medication such as Mounjaro, Wegovy, Ozempic and Zepbound: meal plans, protein targets and what to limit. They are general information, not medical advice, and never advise on doses or side effects. Your prescriber, GP or pharmacist is the person to ask about your medicine.
Start here
3 steps- Work out your protein number with the protein calculator.
- Pick a week of meals from the 7-day meal plan.
- Check your habits with the free LeanShield score.
Guides
What to eat on Mounjaro: 7-day meal plan
A week of small, protein-first UK meals, with swaps and a shopping list.
7-day Wegovy meal plan
The same approach with different meals.
GLP-1 diet plan
The principles in one page: protein first, small plain portions, keep the plants.
Foods to limit on Mounjaro
No food is banned. What crowds out protein, and swaps with the protein in each.
Low-appetite food ideas
Small, plain protein foods for days when a meal is too much. Nausea itself is for your prescriber.
Protein shakes on Mounjaro
When a shake helps, and the everyday foods that do the same job.
Muscle loss on Mounjaro
What the trial scans found, and the three habits linked to protecting muscle.
Zepbound meal plan (US)
A 7-day protein-first plan in cups and ounces.
Ozempic meal plan (US)
A 7-day protein-first plan with US foods.
Data from our members
The GLP-1 protein gap
6 in 10 members using GLP-1 medication logged under 1 g of protein per kg.
What changes in the food diary
Protein shakes in, yoghurt and eggs out.
Very-low-intake days
How often logged days came to under 800 kcal.
Who uses GLP-1 medication
What new members told us at sign-up, by age and sex.
Where to get advice
Your prescriber, GP or pharmacist for anything about your medicine; a registered dietitian for a personal eating plan. If you feel unwell, contact them or NHS 111.
What the research says
A 2025 joint advisory from four US nutrition and obesity societies notes that higher protein targets, such as 1.2–1.6 g per kg a day, have been proposed during active weight reduction (or an absolute 80–120 g a day), and that protein intake in adults should not fall below 0.4–0.5 g per kg a day.
Mozaffarian D, Agarwal M, Aggarwal M, et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity 33(8):1475–1503. doi:10.1002/oby.24336
In the STEP 1 trial, body scans in a substudy found lean mass made up about 4 in every 10 kilos lost (5.3 kg of 13.6 kg). Lean mass includes muscle, organs and water.
Wilding JPH, Batterham RL, Calanna S, et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine 384(11):989–1002. doi:10.1056/NEJMoa2032183
In a body-scan substudy of the SURMOUNT-1 trial (160 people), about 75% of the weight lost was fat and 25% lean mass, the same split as in the placebo group.
Look M, Dunn JP, Kushner RF, et al. (2025). Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study of adults with obesity or overweight. Diabetes, Obesity and Metabolism 27(5):2720–2729. doi:10.1111/dom.16275
Research describes the people who were studied. Where we quote our own members’ figures, they are what members logged, and the method is on our methodology page.
ParrotPal’s LeanShield score shows whether your day protects lean mass: protein, strength work and eating enough. 4.7★ on the App Store · iPhone. Get it on the App Store
Questions people ask
What should I eat on GLP-1 medication?
Protein first at each meal, then vegetables or fruit, then starchy food if there’s room, in small, plain portions. The GLP-1 diet plan and the 7-day meal plan turn that into meals.
Does ParrotPal prescribe or sell GLP-1 medication?
No. ParrotPal is a food and habit tracking app. It doesn’t sell, supply or recommend any medicine.
Related guides and data
Please read. This page is general information, not medical advice. It isn’t tailored to you and doesn’t replace advice from your prescriber, GP or dietitian. If you have diabetes, kidney disease, a history of disordered eating or any other medical condition, check with them before changing how you eat or exercise. Protein counts are estimates.
Mounjaro® and Zepbound® are registered trademarks of Eli Lilly and Company, and Wegovy® and Ozempic® of Novo Nordisk. ParrotPal isn’t affiliated with or endorsed by either company, and doesn’t sell, supply or recommend any medicine. LeanShield™ is ParrotPal’s muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn’t measure muscle.