Supplements curated for GLP-1 patients. Because your appetite is reduced, you may not get enough key nutrients from food alone. These picks help fill the gaps, ease common side effects, and protect muscle and bone during weight loss.
Essentials
Multivitamin
GLP-1 medications reduce your appetite, which means you eat less overall. A quality multivitamin covers the nutritional gaps that come with lower food intake.
1 tablet daily with food
Vitamin B12
GLP-1 therapy can reduce B12 absorption over time. Deficiency leads to fatigue, brain fog, and nerve issues. Supplementing keeps your energy levels steady.
1000 mcg daily
Electrolytes (Mg, K, Na)
Reduced food intake plus increased water loss can deplete electrolytes fast. Prevents muscle cramping, fatigue, dizziness, and headaches.
Sugar-free electrolyte mix daily
Vitamin D3
Weight loss patients are frequently D3 deficient. Supports bone density during rapid weight changes and plays a key role in immune function and mood.
2,000 - 5,000 IU daily
Digestive Support
Probiotics
GLP-1 slows gastric emptying, which can cause bloating and GI discomfort. A quality probiotic supports gut health and helps ease digestive side effects.
10 - 50 billion CFU daily
Fiber (Psyllium Husk)
Eating less means less dietary fiber, which can lead to constipation — one of the most common GLP-1 side effects. Psyllium husk keeps things moving.
5 - 10g daily with water
Ginger Extract
Nausea is the most reported GLP-1 side effect, especially during dose increases. Ginger is a natural anti-nausea remedy that can provide real relief.
250 mg 2-3x daily or ginger tea
Protein & Muscle
Whey / Plant Protein Powder
When you eat less, you often fall short on protein — and your body starts breaking down muscle for energy. Protein powder is the easiest way to hit your daily target and preserve lean mass.
20 - 30g per serving, 1-2x daily
Collagen Peptides
Rapid weight loss can lead to loose, sagging skin. Collagen supports skin elasticity and may help your skin keep up with your shrinking frame.
10 - 15g daily
Creatine Monohydrate
The most researched supplement for preserving lean muscle mass during a calorie deficit. Keeps your muscles hydrated and performing at their best.
3 - 5g daily
Bone & Joint
Calcium + Vitamin K2
Rapid weight loss increases bone density loss risk. Calcium paired with K2 ensures the calcium goes to your bones (not your arteries).
500 - 600 mg Ca + 100 mcg K2 daily
Omega-3 Fish Oil
Powerful anti-inflammatory that supports joint health as your body adjusts to changing weight. Also benefits heart health and brain function.
1 - 2g EPA+DHA daily
These are general recommendations. Always consult with your healthcare provider before starting any new supplements, especially while on GLP-1 medication.
Recipes
Recipes designed for GLP-1 patients — high protein, easy to digest, portioned for reduced appetite.
Breakfast
Greek Yogurt Protein Bowl
320 cal28g protein5 min
Ingredients
1 cup plain Greek yogurt (2% or nonfat)
1/2 cup mixed berries (blueberries, strawberries, raspberries)
2 tbsp low-sugar granola
1 tsp honey
1 tbsp chia seeds
Instructions
Scoop yogurt into a bowl.
Top with berries, granola, chia seeds, and a drizzle of honey.
Mix gently or eat layered. Best eaten slowly in small bites.
Egg White Veggie Scramble
210 cal24g protein10 min
Ingredients
6 egg whites (or 3/4 cup liquid egg whites)
1 cup fresh spinach
1/4 cup diced tomatoes
2 tbsp crumbled feta cheese
Salt, pepper, garlic powder to taste
Cooking spray
Instructions
Heat a nonstick pan over medium heat and spray with cooking spray.
Add spinach and tomatoes, cook 1-2 minutes until spinach wilts.
Pour in egg whites and scramble gently until set, about 2-3 minutes.
Top with crumbled feta and season to taste.
Overnight Protein Oats
380 cal30g protein5 min prep
Ingredients
1/2 cup rolled oats
1 scoop vanilla protein powder
3/4 cup unsweetened almond milk
1/2 banana, sliced
1 tbsp peanut butter
Instructions
Combine oats, protein powder, and almond milk in a jar or container.
Stir well, cover, and refrigerate overnight (or at least 4 hours).
In the morning, top with sliced banana and peanut butter. Eat cold or microwave 1-2 minutes.
Lunch
Grilled Chicken Caesar Wrap
420 cal38g protein15 min
Ingredients
4 oz grilled chicken breast, sliced
1 whole wheat tortilla wrap
1 cup chopped romaine lettuce
2 tbsp shaved parmesan
1 tbsp light Caesar dressing
Instructions
Lay the tortilla flat and spread Caesar dressing down the center.
Layer romaine, sliced chicken, and parmesan on top.
Fold in the sides and roll tightly. Slice in half diagonally to serve.
Tuna Avocado Lettuce Cups
280 cal32g protein10 min
Ingredients
1 can (5 oz) solid white tuna, drained
1/2 ripe avocado, mashed
1 tbsp fresh lemon juice
2 tbsp diced red onion
4 large butter lettuce leaves
Salt, pepper to taste
Instructions
In a bowl, combine tuna, mashed avocado, lemon juice, and red onion. Season with salt and pepper.
Spoon the mixture evenly into butter lettuce cups.
Serve immediately. Light, refreshing, and easy on the stomach.
Turkey & Quinoa Bowl
390 cal35g protein20 min
Ingredients
5 oz lean ground turkey
1/2 cup cooked quinoa
1/4 cup black beans, rinsed
1/4 cup corn kernels
Juice of 1/2 lime
Salt, cumin, chili powder to taste
Instructions
Brown the ground turkey in a skillet over medium-high heat, breaking it up as it cooks. Season with cumin, chili powder, and salt.
In a bowl, layer quinoa, turkey, black beans, and corn.
Squeeze lime juice over the top. Add hot sauce or salsa if desired.
Dinner
Baked Salmon with Asparagus
380 cal36g protein25 min
Ingredients
6 oz salmon fillet
1 bunch asparagus, trimmed
1 tbsp olive oil
2 cloves garlic, minced
1/2 lemon, sliced
Salt, pepper to taste
Instructions
Preheat oven to 400 F. Line a baking sheet with parchment paper.
Place salmon and asparagus on the sheet. Drizzle with olive oil and season with garlic, salt, and pepper.
Lay lemon slices on top of the salmon. Bake 18-20 minutes until salmon flakes easily with a fork.
Chicken Stir-Fry
350 cal34g protein20 min
Ingredients
5 oz chicken breast, sliced thin
1/2 cup bell peppers, sliced
1/2 cup broccoli florets
1/4 cup snap peas
1 tbsp low-sodium soy sauce
1 tsp fresh ginger, grated
1/3 cup cooked brown rice
1 tsp sesame oil
Instructions
Heat sesame oil in a wok or large skillet over high heat.
Add chicken slices and cook 3-4 minutes until golden. Remove and set aside.
Add vegetables and stir-fry 3-4 minutes until tender-crisp.
Return chicken to the pan, add soy sauce and ginger. Toss to coat and cook 1 minute.
Serve over brown rice.
Shrimp Zucchini Noodles
260 cal28g protein15 min
Ingredients
6 oz shrimp, peeled and deveined
2 medium zucchini, spiralized
2 cloves garlic, minced
1/2 cup cherry tomatoes, halved
1 tbsp olive oil
Fresh basil leaves
Salt, pepper, red pepper flakes to taste
Instructions
Heat olive oil in a large skillet over medium-high heat. Add garlic, cook 30 seconds.
Add shrimp and cook 2-3 minutes per side until pink. Remove and set aside.
Add zucchini noodles and cherry tomatoes to the pan. Toss 2-3 minutes until just tender (do not overcook).
Return shrimp to the pan, toss together, and top with fresh basil.
Snacks
Cottage Cheese & Berries
160 cal20g protein2 min
Ingredients
3/4 cup low-fat cottage cheese
1/2 cup mixed berries
Pinch of cinnamon
Instructions
Scoop cottage cheese into a bowl.
Top with mixed berries and a pinch of cinnamon. Simple and packed with protein.
Turkey Roll-Ups
120 cal18g protein5 min
Ingredients
3 slices deli turkey (nitrate-free preferred)
1 tbsp cream cheese (light)
3 thin cucumber slices
3 thin bell pepper strips
Instructions
Lay each turkey slice flat and spread a thin layer of cream cheese.
Place a cucumber slice and bell pepper strip on each.
Roll tightly and secure with a toothpick if needed. Perfect grab-and-go snack.
Protein Smoothie
250 cal30g protein5 min
Ingredients
1 scoop protein powder (vanilla or chocolate)
1/2 frozen banana
1 handful fresh spinach
1 cup unsweetened almond milk
1/2 cup ice
Instructions
Add all ingredients to a blender.
Blend on high for 30-45 seconds until smooth.
Pour into a glass. Sip slowly -- GLP-1 patients do best drinking smoothies over 15-20 minutes rather than gulping.
All calorie and macronutrient estimates are approximate. Adjust portion sizes based on your appetite and your provider's guidance. Eating slowly and stopping when satisfied is key on GLP-1 therapy. These recipes may contain common allergens including dairy, eggs, gluten, shellfish, tree nuts, and soy. Always check ingredients against your known allergies and dietary restrictions before preparing any recipe. GLP Rx is not responsible for adverse reactions to any foods or ingredients.
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