How to Eat on Semaglutide: The GLP-1 Nutrition Protocol (PDF)

A practical, 5-page how-to guide for anyone taking semaglutide (Ozempic, Wegovy) or another GLP-1 medication. It tackles the two biggest pitfalls of GLP-1 therapy: losing muscle instead of just fat, and the nausea that makes eating feel like a chore.

Inside the protocol:

• Set a daily protein floor — with a table of best-tolerated sources
• Build carbs and fats around that protein
• The "seven nausea rules" for engineering meals you can actually finish
• Hydration and electrolytes made simple
• Pairing nutrition with resistance training to protect muscle
• A sample daily meal template hitting ~110g protein
• A troubleshooting table for reflux, constipation, fatigue, hair shedding, and plateaus — plus when to call your clinician

Written in plain, direct language — no fluff, no fad-diet hype. Built for the days your appetite is gone but your goals aren't.

Format: Instant PDF download — read on desktop, tablet, or print at home. Not medical advice; coordinate with your prescribing clinician.