{"id":669,"date":"2024-08-27T14:30:13","date_gmt":"2024-08-27T14:30:13","guid":{"rendered":"https:\/\/www.reflexmd.com\/?p=669"},"modified":"2025-04-21T22:54:41","modified_gmt":"2025-04-22T02:54:41","slug":"quick-healthy-eating-glp-1","status":"publish","type":"post","link":"https:\/\/www.reflexmd.com\/blog\/healthy-eating\/quick-healthy-eating-glp-1\/","title":{"rendered":"Taking a GLP-1? The Best Snacks and Mini-Meals When You\u2019re on the Go"},"content":{"rendered":"\n

GLP-1 is a hugely popular medication that can help you lose weight. In fact, a new study<\/a> found that a whopping 1,055,900 U.S. patients were prescribed a form of GLP-1 between January 2018 and March 2024. That\u2019s more than 4 million total prescriptions during this time.<\/p>\n\n\n\n

If you\u2019re taking GLP-1, you know that eating the right foods\u2014in the right portions\u2014are two keys to dropping pounds and minimizing side effects from the medication, according to UCLA Health<\/a>. This is where foods that enable quick, healthy eating come in handy. To that end, which foods should you add to your healthy eating grocery list?<\/p>\n\n\n\n

\u201cWhen choosing any food or snack while you\u2019re on GLP-1 and you\u2019re out in the world, you want to ask yourself two questions,\u201d says Jaclyn London, MS, RD, CDN<\/a>, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Backed Ways To Eat More, Stress Less, and Feel Great About Your Body<\/em>. \u201cOne, how can I plan so I can eat this in an easy way? And two, how can I make this palatable, especially if I\u2019m experiencing side effects like nausea?\u201d<\/p>\n\n\n\n

London has advice that can help you achieve both of these goals. And enjoy nutritious, delicious snacks and mini-meals while you\u2019re out and about. <\/p>\n\n\n\n

Related: Yes, You Can Eat Carbs!<\/a><\/strong><\/p>\n\n\n\n

How do you pack the right GLP-1-friendly foods?<\/h2>\n\n\n\n

\u201cIt\u2019s a great idea to plan ahead,\u201d says London. \u201cFigure out all the snacks you\u2019ll need for the week, and then you can have what you need on hand.\u201d Make a list of the foods you like best, put them in your grocery cart, then start planning what to pack when.<\/p>\n\n\n\n

It\u2019s smart to schedule your diet staples in a new way. Say you\u2019re a big fan of hard-boiled eggs to snack on during the day at work. While it\u2019s true that eggs can be easy on the stomach, the GI side effects you may experience on GLP-1 might mean you have a tough time tolerating any food the day you get your dose.\u00a0<\/p>\n\n\n\n

\u201cEggs tend to be a food that you may want to save for later in the week,\u201d London says. \u201cIf you love to eat a particular food, consider scheduling it for later. That way you can bypass any side effects the medication might cause, and really enjoy it when you eat it.\u201d<\/p>\n\n\n\n

In the meantime, get creative with your selections. \u201cIt\u2019s a great idea to combine veggies and protein,\u201d says London. People taking GLP-1 should make sure they get enough protein during the day to counter loss of muscle mass. But this doesn\u2019t mean limiting yourself to endless turkey slices.\u00a0<\/p>\n\n\n\n

Try legumes as a fresher source of protein. \u201cChickpeas and lentils provide both fiber and protein, and they\u2019re really filling,\u201d says London. <\/p>\n\n\n\n

Pair hummus with veggies you never thought to try with it before. Think radishes, snow or sugar-snap peas, cauliflower, or large olives. This can give you a double-dose of fiber, which helps in two ways when you\u2019re on GLP-1. It gives you a sense of fullness, says the Obesity Medicine Association<\/a>, and also helps with the side effect of constipation.<\/p>\n\n\n\n

Another great move is to split something you love into multiple servings. \u201cEat your lunch in two portions,\u201d London suggests. \u201cIf you have a veggie and protein combo sandwich, for example, you can have half of it for lunch and then the other half as a snack later in the afternoon.\u201d<\/p>\n\n\n\n

Craving something sweet, but mindful of too much sugar? \u201cYou can pair protein with fruit,\u201d says London. \u201cString cheese goes well with an apple. Or Greek yogurt and any fruit you really like is always a smart choice.\u201d <\/p>\n\n\n