Bottom line
During the first 4-8 weeks of a GLP-1, appetite often disappears completely. Low appetite plus common nausea equals accidentally under-eating and dehydration. The fix: small, frequent, bland, protein-forward bites.
Daily target
60g protein minimum, 1200+ calories, 80 oz fluids — even when nothing sounds appealing.
Hour-by-hour playbook
- Morning: Premier Protein shake or Fairlife + whey
- Mid-morning: Crackers with cream cheese, or half a banana with almond butter
- Midday: 3 oz cold rotisserie chicken + broth
- Afternoon: Plain Greek yogurt or applesauce with protein scoop
- Evening: 1/4-1/3 of a normal dinner portion, always with protein
Avoid in weeks 1-4
High-fat foods, raw vegetables in volume, alcohol, large meals.
Nausea-management list
Cold foods over warm, bland starches, ginger, vitamin B6 (25-50mg), ondansetron when prescribed.
When to call your prescriber
Vomiting 2+ times/day, can't keep water down 24+ hours, severe abdominal pain, signs of dehydration.