Build meals around protein and produce

Start with a protein source and non-starchy vegetables, then add an appropriate portion of high-fiber carbohydrate or healthy fat. Protein needs vary, especially with kidney disease, pregnancy, older age or intensive exercise, so personalized advice matters.

• Choose water or unsweetened drinks most often
• Plan a protein-rich breakfast or first meal
• Keep convenient high-fiber foods available
• Use restaurant portions intentionally
• Avoid extreme restriction followed by rebound eating

Nutrition while using GLP-1 medication

Semaglutide and tirzepatide can reduce appetite, but very low intake may make it harder to meet protein, fluid and micronutrient needs. Report persistent nausea, vomiting, severe abdominal pain, dehydration or inability to eat to the prescribing clinician promptly.

Make the plan measurable

Track a few useful behaviors—such as protein servings, vegetables, water, steps or meals prepared at home—rather than trying to document every detail forever. The best nutrition plan is one you can adjust and maintain.