GLP-1 Nutrition Strategy
The THRIVE framework for maximizing your GLP-1 results
GLP-1 Nutrition Strategy
Follow the THRIVE framework to maximize results while taking GLP-1 medications
Created by Dan Chase, RD | Chase Wellness
Target Protein First
- • Aim for 25-30g protein per meal to preserve muscle
- • Prioritize protein when appetite is reduced
- • Use protein shakes when solid food is difficult
Hydration is Essential
- • Drink 64-80 oz of water daily (more if active)
- • Sip throughout the day, not just at meals
- • Include hydrating foods: soups, cucumbers, melons
Resistance Training
- • Strength train 2-3x per week to preserve muscle
- • Focus on major muscle groups
- • Even bodyweight exercises help prevent muscle loss
Individualize Side Effect Care
- • Nausea: Eat smaller, frequent meals; avoid greasy foods
- • Constipation: Increase fiber gradually; stay hydrated
- • Fatigue: Ensure adequate protein and micronutrients
Vegetables & Fiber Balance
- • Include fiber with each meal for gut health
- • Start with cooked veggies if raw causes discomfort
- • Aim for 25-30g fiber daily, increase gradually
Evening Mindfulness
- • Check in with hunger cues vs. emotional eating
- • Use HALT: Hungry, Angry, Lonely, or Tired?
- • Build non-food soothing strategies
🍽️ The THRIVE Plate
Eat first! Chicken, fish, eggs, Greek yogurt
Fiber & nutrients. Cooked is easier on GI!
Whole grains, legumes, sweet potatoes
Pro tip: Always eat protein first! When you fill up quickly, you want the most important macronutrient in first.
Remember
GLP-1 medications work best with proper nutrition support. Focus on nourishment, not restriction. Protect your muscle, manage side effects, and build sustainable habits that last.
© Chase Wellness | chase-wellness.com | This is educational information, not medical advice.
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