Eating Well on Ozempic & GLP-1s: Advice from a Galway Dietitian

GLP-1 medications such as Ozempic, Wegovy, and Mounjaro – sometimes called “skinny jabs” – are now widely used for weight management and obesity treatment. They work by copying a natural hormone (GLP-1) that helps reduce appetite, improve blood sugar control and make you feel fuller for longer.

As an Irish dietitian and qualified nutritionist in Galway, I meet many people who are taking these medications and want to know: “What should I eat while on GLP-1s?”

The answer is simple: nutrition matters more than ever. While these medicines reduce hunger, they can also make it harder to get enough nutrients. That’s why support from a CORU registered dietitian can make a real difference.

Why Nutrition Matters on GLP-1s

GLP-1s reduce appetite. That can be helpful for weight loss, but it also means:

You may eat less protein, which is needed to protect muscle and bone.
You may eat fewer vitamins, minerals and fibre.
You might feel side effects like nausea, constipation or low energy.

With the right food choices, you can get the benefits of the medication while protecting your long-term health.

Dietitian Tips for Eating Well on GLP-1s

1. Eat Enough Protein

Protein keeps muscles strong during weight loss. Aim to include protein at each meal:

Eggs, chicken, turkey, fish
Greek yogurt, milk, cheese
Beans, lentils, tofu, nuts

💡 A simple goal: try to fill ¼ of your plate with protein foods.

2. Choose High-Quality Carbohydrates

Wholegrains, fruit and vegetables give you fibre and steady energy. If nausea is an issue, start with softer foods like oats, rice or bananas.

3. Add Healthy Fats

Avocados, olive oil, nuts and oily fish (like salmon or mackerel) support hormones and heart health.

4. Stay Hydrated

Drink 6–8 glasses of water daily. Herbal teas and diluted sugar-free drinks also count. This helps reduce side effects such as constipation.

5. Manage Side Effects

Eat smaller meals more often.
Avoid very fatty or spicy foods if they worsen nausea.
Try ginger or peppermint tea for queasiness.

6. Don’t Skip Meals Entirely

Even if you don’t feel hungry, your body still needs fuel. Skipping meals can cause weakness, hair loss or nutrient gaps. Light but nutritious meals are better than none.

7. Keep Moving

Pairing GLP-1 medication with exercise protects muscle and bone. Aim for:

Walking or cycling most days
Strength training (e.g. resistance bands, light weights) twice a week

What Happens When You Stop GLP-1s?

Research shows many people regain weight when they stop taking medications like Ozempic or Wegovy. That’s why building long-term healthy eating habits with a dietitian is so important.

Medication is a tool – not the whole solution. The skills you learn about food, exercise and lifestyle will stay with you long after treatment ends.

Why Work With a Dietitian?

Unlike general “nutrition coaches,” a CORU registered dietitian is a regulated health professional. Dietitians in Ireland complete years of university training, clinical placements and ongoing education.

Working with a Galway dietitian and qualified nutritionist ensures:

Your plan is safe and science-based
Your nutritional needs are met
Advice is personalised for you

At Galway Nutrition & Therapy Clinic, I work with clients on weight management, obesity, GLP-1 support (Ozempic, Wegovy, Mounjaro), and long-term lifestyle change.

Key Takeaway

GLP-1 medications can be an effective treatment for obesity and weight management, but they work best when paired with the right nutrition and lifestyle.

A registered dietitian in Galway can help you: