FAQs

GLP-1 stands for glucagon-like peptide-1 — a hormone your body naturally produces after eating. GLP-1 medications mimic it at much higher levels, slowing digestion, signaling fullness, and lowering blood sugar. Ozempic and Wegovy contain semaglutide. Mounjaro and Zepbound contain tirzepatide, which also targets a second hormone called GIP. Both work similarly for most people.

Aim for at least 100–120g of protein per day, especially if you're losing weight. Your body needs protein to preserve muscle mass — and on GLP-1, your appetite is smaller, so every meal has to count. If you're only eating 1,200 calories a day, getting 30–40g protein per meal isn't optional, it's the whole game.

GLP-1 drugs suppress your appetite dramatically. That sounds great until you realize you're only eating 800–1,200 calories a day and your body starts breaking down muscle for energy. High protein intake tells your body to spare that muscle and burn fat instead. Without it, a significant portion of the weight you lose will be muscle — and that's hard to rebuild.

The big ones: high-fat foods (fried anything, creamy sauces, heavy cheeses), spicy food, carbonated drinks, and large portions of anything. Fatty foods slow gastric emptying, which is already slowed by GLP-1. Start with lean proteins, vegetables, and easy-to-digest carbs. Once you're a few months in, you can reintroduce more.

Yes — that's literally what this site is for. You just need to order differently than you used to. Protein-forward, lower fat, smaller portions, sauces on the side. Most chain restaurants have solid options once you know what to look for.

Ditch the starch, double the protein. Skip the rice, pasta, or bread — not because carbs are evil, but because you have a tiny appetite window and those calories don't do much for you. Use that space for protein instead. Ask for extra chicken, shrimp, steak, eggs — it's usually $2–3 more and worth every penny.

You don't have to. Saying you're watching your macros or keeping it light is enough. Ordering grilled over fried, sauces on the side, and skipping bread is completely normal behavior — nobody will think twice about it.

Eat half. Seriously. On GLP-1 you'll likely feel full before you finish anyway. Take the rest home. A 600-calorie grilled salmon is still a better meal than a 300-calorie bread roll — you just don't have to eat all of it in one sitting.

Yes, if you order carefully. Most fast food defaults are the opposite of what works: fried, fatty, large portions. But most chains have options that work — grilled proteins, salads, bowls. The restaurants on this site include fast food options with specific orders that hit the right macros.

GLP-1 can lower your alcohol tolerance significantly. You'll feel the effects faster, and alcohol is 7 calories per gram with zero nutrition. Some people on GLP-1 develop a complete aversion to alcohol. Occasional drinks are fine — just start with less than you think you need.

In the first few weeks — somewhat, yes. Nausea, feeling overly full quickly, and occasional vomiting are common early on, especially around dose increases. It usually improves significantly by month 2–3. If it's severe or not improving, talk to your doctor — your dose might need adjustment.

GLP-1 medications dramatically slow gastric emptying. Eating too fast, too much at once, or foods that are hard to chew can cause that uncomfortable stuck sensation. Eat slowly, chew thoroughly, and avoid tough cuts of meat or doughy bread. Soft proteins like fish, eggs, and Greek yogurt are your best friends early on.

The answer isn't to skip meals — it's to make the small amount you can eat count. Small portions of high-protein food are the priority: Greek yogurt, eggs, cottage cheese, a protein shake. If even that feels like too much, start with broth, then add protein when you can. Not eating enough while losing weight is how you lose muscle instead of fat.

For some people, yes. For others, no. GLP-1s slow digestion and can make heartburn more likely. If you weren't sensitive to spicy food before, you might still be fine. If you're already dealing with nausea or heartburn, spicy food will likely make it worse. Start mild and see how you respond.

Losing more than 2–3 lbs per week consistently can mean you're losing muscle along with fat — especially if protein is low. Focus on hitting your protein targets, consider resistance training (even light), and talk to your doctor if you're losing very rapidly. Fast weight loss isn't inherently better.

We pull macro data from official restaurant nutrition pages and publicly available data. We update entries when restaurants change their menus. If you spot something that's off, let us know.

No. EatGLP is a food reference tool, not a medical resource. Always work with your prescribing doctor or a registered dietitian for personalized guidance on your GLP-1 journey. We're here to help you order confidently — not replace your healthcare team.

Our recommendations are relevant for anyone on a GLP-1 receptor agonist, including semaglutide (Ozempic, Wegovy, Rybelsus), tirzepatide (Mounjaro, Zepbound), and liraglutide (Victoza, Saxenda). The eating principles are the same across all of them.