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Keto Diet

Best Keto Meals for People on GLP-1 Medications

Best keto meals for people on GLP-1 medications like Ozempic, Wegovy, and Mounjaro

GLP-1 receptor agonists like Ozempic, Wegovy, and Mounjaro are revolutionizing weight loss and diabetes management. These medications work by reducing appetite, slowing digestion, and improving blood sugar control. However, many people on GLP-1 drugs struggle with nausea, low energy, and muscle loss, especially if they don’t eat the right foods.

A keto diet (low-carb, high-fat, moderate-protein) can be a great option, but it needs to be customized for those on GLP-1 medications. This article covers the best keto meals that are:

✅ Easy to digest (to reduce nausea)
✅ High in protein (to prevent muscle loss)
✅ Rich in nutrients (to support energy levels)

How GLP-1 Medications Affect Appetite and Digestion

People on GLP-1 medications often experience:

  • Reduced appetite – You feel full faster, making it easier to eat less.

  • Slower digestion – Food stays in the stomach longer, which can cause bloating or discomfort.

  • Nausea & digestive issues – Certain foods may be harder to tolerate.

  • Muscle loss risk – Losing weight too quickly without enough protein can cause muscle loss.

The key to combining keto with GLP-1 medications is to focus on:

  • Smaller, nutrient-dense meals

  • Easy-to-digest fats (like avocado and olive oil)

  • Lean and high-quality proteins

  • Electrolyte balance (to prevent keto flu and fatigue)

Best Keto Breakfasts for GLP-1 Users

1. Soft Scrambled Eggs with Avocado & Smoked Salmon

🥑 Why it’s good:

  • High in healthy fats for energy

  • Rich in omega-3s for brain health

  • Easy on digestion

Ingredients:

  • 2 eggs

  • 1 tbsp butter

  • ¼ avocado (sliced)

  • 2 oz smoked salmon

  • Pinch of salt & pepper

How to prepare:

  1. Whisk eggs and cook on low heat with butter.

  2. Top with avocado slices and smoked salmon.

2. Keto Chia Pudding with Almond Butter

🥣 Why it’s good:

  • Soft texture is easy on the stomach

  • High in fiber to prevent constipation

  • Contains healthy fats to keep you full

Ingredients:

  • 2 tbsp chia seeds

  • ¾ cup unsweetened almond milk

  • 1 tsp vanilla extract

  • 1 tbsp almond butter

  • Stevia or monk fruit sweetener (optional)

How to prepare:

  1. Mix chia seeds and almond milk in a jar.

  2. Let it sit overnight in the fridge.

  3. Stir and top with almond butter before eating.

3. Greek Yogurt with Nuts & Berries

🍓 Why it’s good:

  • High in protein to prevent muscle loss

  • Low-carb berries add antioxidants

  • Fermented yogurt helps gut health

Ingredients:

  • ½ cup full-fat Greek yogurt

  • 5-6 raspberries or blueberries

  • 1 tbsp chopped walnuts or pecans

How to prepare:

  1. Mix all ingredients in a bowl and enjoy!

Best Keto Lunches for GLP-1 Users

4. Grilled Chicken & Avocado Salad

🥗 Why it’s good:

  • High in lean protein

  • Easy to digest greens

  • Rich in potassium and magnesium

Ingredients:

  • 4 oz grilled chicken breast

  • ½ avocado (sliced)

  • 1 cup baby spinach

  • 1 tbsp olive oil & lemon juice

How to prepare:

  1. Grill chicken and slice into strips.

  2. Toss with avocado, spinach, olive oil, and lemon juice.

5. Bone Broth Protein Soup with Spinach

🥣 Why it’s good:

  • Hydrating & electrolyte-rich

  • Collagen supports skin and joints

  • Warm & soothing for digestion

Ingredients:

  • 1 cup bone broth

  • 1 scoop collagen protein

  • ½ cup baby spinach

  • 1 tbsp butter

How to prepare:

  1. Heat bone broth in a pot.

  2. Stir in collagen protein and butter.

  3. Add baby spinach before serving.

Best Keto Dinners for GLP-1 Users

6. Salmon with Roasted Asparagus & Garlic Butter

🐟 Why it’s good:

  • High in omega-3s for inflammation control

  • Soft texture makes it easy to eat

  • Rich in B vitamins for energy

Ingredients:

  • 4 oz salmon filet

  • 1 tbsp butter

  • 6 asparagus spears

  • 1 clove garlic (minced)

How to prepare:

  1. Bake salmon at 375°F for 15 minutes.

  2. Roast asparagus with garlic and butter.

7. Ground Turkey & Zucchini Noodles with Pesto

🍝 Why it’s good:

  • Low-carb pasta alternative

  • Light and easy to digest

  • High in protein for muscle support

Ingredients:

  • 4 oz ground turkey

  • 1 cup zucchini noodles

  • 1 tbsp pesto

How to prepare:

  1. Sauté turkey in a pan until cooked.

  2. Toss with zucchini noodles and pesto.

Best Keto Snacks for GLP-1 Users

8. Cottage Cheese & Pumpkin Seeds

🥄 Why it’s good:

  • High in protein and magnesium

  • Soft texture helps digestion

Ingredients:

  • ½ cup full-fat cottage cheese

  • 1 tbsp pumpkin seeds

9. Hard-Boiled Eggs with Olive Oil & Sea Salt

🥚 Why it’s good:

  • Quick and easy protein

  • Healthy fats keep you full

Ingredients:

  • 2 boiled eggs

  • 1 tsp olive oil

  • Pinch of sea salt

10. Avocado & Cucumber Slices with Cream Cheese

🥒 Why it’s good:

  • Refreshing & hydrating

  • Rich in potassium to prevent cramps

Ingredients:

  • ½ avocado (mashed)

  • 4 cucumber slices

  • 1 tbsp cream cheese

Tips for Eating Keto on GLP-1 Medications

✅ Eat Small Meals – Large meals can feel heavy since GLP-1 slows digestion.
✅ Chew Slowly – Helps prevent nausea and bloating.
✅ Stay Hydrated – Drink electrolyte water to avoid keto flu.
✅ Prioritize Protein – Helps prevent muscle loss during weight loss.
✅ Choose Healthy Fats – Stick to avocados, olive oil, and fatty fish instead of heavy dairy.

Conclusion

If you’re on GLP-1 medications like Ozempic, Wegovy, or Mounjaro, the right keto meals can help reduce nausea, support muscle health, and maintain energy levels while promoting weight loss. Focus on soft, protein-rich, and easy-to-digest meals to feel your best!

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