What to eat when your appetite has shrunk
A smaller plate isn’t a smaller job.
When a GLP-1 medication shrinks your appetite, every bite has to carry more. Practical guides to protein, fiber, fluids and side effects, for people eating less than they used to.
Read the guides
The manifest
What every small plate should carry
- ProteinGreek yogurt, eggs, lentils, fish, tofu
- FiberBeans, oats, berries, frozen vegetables
- FluidWater, soup, sipped slowly through the day
- Gentle on the stomachSmaller, slower, less greasy
Latest guides
All articlesReflux and Fullness: Eating Around the Slower Stomach
GLP-1 medications slow gastric emptying, which can cause reflux, heartburn and early fullness. Here is how to adjust meals, timing and posture to manage it.
What Happens When You Stop a GLP-1: The Food Plan for After
When people stop GLP-1 medications, appetite often returns and weight regain is common. Here is what the trials found and how to build a food plan for the transition.
Eating Out on a GLP-1: How to Order When Your Appetite Is Unpredictable
Dining out on a GLP-1 medication means smaller portions, an unpredictable appetite and a slower stomach. Here is how to order, eat and handle the social side.
Protecting Muscle on a GLP-1: What the Trials Say About Lean Mass
GLP-1 medications cause weight loss that includes lean mass. Learn what the clinical trials found, why protein and resistance exercise matter, and what to discuss with your prescriber.
Breakfast on a GLP-1: Small Meals That Start the Day Right
Morning appetite often vanishes on GLP-1 medications. These small, high-protein breakfast ideas work for people who wake up not hungry and need to eat anyway.
The No-Appetite Day: A Plan for When You Cannot Face Food
On some days, GLP-1 medications suppress appetite almost completely. Here is a plan for keeping protein and fluids going when eating feels impossible.
Your prescriber knows your situation. This site doesn’t.
No dosing, no sourcing, no calorie targets. Call your prescriber or get care for severe stomach pain that won’t go away, vomiting that stops you keeping fluids down, or signs of dehydration. In a crisis, call or text 988.