Here at Splendid we embrace the philosophy that you can choose the body size that’s right for you. We don’t believe it’s our place to judge anyone else’s journey with weight and we believe that good, whole food meals have a place regardless of your size or shape! Given all the buzz and increased popularity of GLP-1-Agonists (Ozempic, Wegovy, Mounjaro) we thought a nutrition guide might be helpful! We spent time with our registered dietitian, Johane Filemon, to give you some tips on how to make the most of your meals as you settle into a new way of eating.

But First – How GLP-1-Agonists Work

These medications take effect through reducing appetite and cravings, which affects eating patterns and, therefore, results in weight loss. They are called GLP-1 receptor Agonists drugs because they mimic the glucagon-like peptide-1 (GLP-1) that is a naturally occurring hormone in the body which manages appetite and blood sugar.

Splendid’s 5-Step Guide:

  1. Simplicity - avoid super rich ingredients or spicy flavors to keep tummy troubles at bay
  2. Hydration - your new satiety levels may impact how you hydrate – keep that water bottle handy!
  3. Impactful choices - when you’re eating less, make it nutrient dense
  4. Prioritize Protein - when it comes to macro nutrients, protein is your best friend
  5. Schedule Meals - don’t forget to eat! (we can help with that)

Simplicity

Common experiences when one is using a GLP-1 medication include nausea and upset stomach. When you are struggling with these, some tips around meal times can make getting essential nutrition easier:

  • Avoid foods with strong scents or flavors, as these can increase sensory perceptions related to meals
  • Consume cold or room-temperature food, since scents diminish with decreasing temperature (that is why ice cream does not have a scent until it is melted!)
  • Eat in a well ventilated environment and stay away from the cooking environment directly prior to eating, as odors may increase nausea perception
  • Avoid foods which are rich, greasy, or with large amounts of oil/fat, as these frequently take longer to digest and are more likely to result in gastric reflux or related symptoms 
  • Take simple steps like chewing food thoroughly, staying upright after meals, and taking small bites interspersed with sips of water
  • Smoothies are a great simple addition during this time. Be mindful to sip small amounts of your smoothie so that your symptoms are not aggravated with too much liquid at one time. 

Tomato soups like Splendid’s Tomato Rosemary soup, and pastas like the Kale Pesto Noodles which may be eaten like pasta salads are great options to enjoy chilled. Smoothies are a fantastic choice as well because of their cool temperature and mild-to-sweet flavor. Take care to sip rather than gulp though - drinking too quickly may make nausea symptoms worse. 

Hydration

GLP-1’s keep you fuller longer, so it may be challenging to stay hydrated while making sure you are consuming adequate amounts of nutrients. Hydrating has to be very intentional for those on GLP-1’s. Incorporating hydrating fruits and veggies (watermelon, tomatoes, greens), broth-based soups, and smoothies is a great strategy to promote satiety and hydration at the same time. 

Although you may not feel thirsty due to increased feeling of fullness, keep in mind that your body does still need to be hydrated to function properly. Smoothies are a great option if you find it hard to consume nutrients while staying hydrated. They contain fiber from the fruits and veggies and can be made with a balance of fat, protein, and carbohydrate-containing ingredients. Juices, however, are simple sugars that can easily spike your blood sugar levels. Smoothies with superfoods like  cacao and raspberries are especially high in fiber due to the fiber found in berries, seeds, and nuts.

Taking into account a longer range view of hydration, here’s a really simple tip - keep an eye on the color of your urine.  The amount of water necessary for a well hydrated body can look different depending on body size and activity levels, but a hydrated body produces clearer urine. Darker yellow urine means it’s time to fill up that water bottle. If you’re not sure where to start - try 6 or more 8 fluid oz glasses of water/unsweetened beverage a day and go from there.  

Impactful Choices

Quality over quantity is key when you are planning meals!

Quality choices are  nutrient dense meal components that will allow your body to get all essential vitamins and minerals + antioxidative benefits during your weight loss journey. Color variety is important when selecting your meals. Vibrant and naturally occurring colors are high in micronutrients: try superfoods like kale, raspberries, cacao and blue spirulina. Just the same, foods with more subdued coloring are equally nutritious: sources of omega-3 essential fatty acids like hemp seeds, chia seeds and flax seeds.  If you are finding that a fresh salad is too large to consume, try a soup or a smoothie that contain rich in nutrient foods. Alternatively, you can try cooking your fruits and veggies which can reduce the overall size, allowing for easier consumption.

Switching up the exact types of nutrient dense foods you consume day-to-day is also recommended. This simplifies meal planning because it means you do not have to stress about consuming the exact “perfect” amount of every nutrient every day to keep your body functioning optimally: one day you may get extra vitamin A and suboptimal vitamin K, whereas the other you may get extra vitamin K and suboptimal vitamin A, and your body can store certain vitamins and minerals for days (to months), so it all comes out in the end to leave you nourished. 

Prioritize Protein

Protein is key because it is the building block your body uses to create everything–from the muscles in your heart, to the enzymes that function to keep you warm. Even if you are eating less energy (aka calories) overall, with the goal to lose weight, it is important to keep your protein intake adequate because of its essential functions. 

In order to eat enough protein, it is important to choose your meals intentionally and eat protein-containing components first (before you feel full). Opting for plant proteins such as beans and tofu can be especially beneficial, as these are low in saturated fat–the type of fat most linked to lead to health consequences like heart disease–and high in beneficial compounds like antioxidants, fiber, vitamins, and minerals. 

Strategies to get in your protein include:

  • Bean burrito bowls: beans combined with corn, quinoa, or rice create a complete protein!
    • The Naked Burrito Bowl loaded with pea-based chorizo, black beans, spinach, and bell pepper can serve as inspiration as you build your bowl, or may be a great choice to try ordering:
  • Lentil curries and soups: lentils are one of the highest in protein types of bean/legume! Lentil and Kale soup
  • Lentil/bean-based pastas - these are typically gluten free and plant-based, as they are made out of primarily bean-based flours, making them great alternatives to add to salads or enjoy as one would traditional pasta. The protein rich bolognese is a great example!
  • Protein smoothies - Look for a protein smoothie with about 1 gram of protein per fluid oz, and fewer added sugars than protein. (We love the Power Greens, Strawberry Chocolate, Banana Flax and Pineapple Passion F.ruit) You can also opt to make DIY protein smoothies at home by using a milk or yogurt of choice (soy milk is a great non-dairy protein option), nuts or seeds (hemp seeds are highest in protein), or protein powder + your favorite fruits and veggies. Add a crunch to your protein smoothies and boost satiety with cereal/fruit toppings. 
  • Tofu-based sauces and stir frys - silken tofu most easily create creamy protein-rich sauces, however, the firmer the tofu, the higher the protein content. Our new Green Carbonara is a delectable example.
  • Edamame -salted edamame make a simple appetizer or snack, and shelled edamame are great toppings for bowls or ingredients for recipes like protein-boosted edamame hummus. We add them to our Kimchi Fried Quinoa (note on spice level - just a mild kick).

Schedule Meals 

When you are taking medication that reduces your hunger levels, it can be easy to forget to eat a meal or snack. While a missed eating time now and then may pose no issue, overtime, this may interfere with your getting enough essential vitamins, minerals, proteins, and fats. 

Based on your lifestyle and day-to-day schedule, determine how many eating times best allow you to eat enough without feeling uncomfortably-full, and set reminders for yourself to stick to these. If you are engaging in physical activity, be sure to schedule an eating time within ~1 hour after this, in order to allow your muscles to repair and rebuild.

A good rule of thumb is to have a a small meal or snack every ~3 hours. You may also find it helpful to prepare meals ahead of time (ex: have a “meal-prep” day) so these are ready to go, visual reminders of mealtimes. And of course, ready to go meal subscriptions like Splendid Spoon may come in handy here by taking the prep out of mealimes!