Lose Fat. Keep Muscle.
Eat Right on GLP-1s.
Your GLP-1 medication handles appetite. We handle nutrition. Get a personalized 7-day meal plan designed to maximize fat loss, preserve muscle, and minimize side effects.
Tailored for semaglutide (Ozempic/Wegovy), tirzepatide (Mounjaro/Zepbound), and other GLP-1 medications.
GLP-1s Changed How You Eat.
But Nobody Changed Your Meal Plan.
GLP-1 medications are driving a $1.65 billion shift in weight management. But most users are eating less — not eating right. Without a nutrition strategy built for reduced appetite and the gut-brain-metabolism axis, you're losing the wrong kind of weight.
Losing Muscle, Not Just Fat
Without adequate protein (0.8-1.2g/lb), up to 40% of your weight loss comes from lean muscle mass — leaving you weaker, not leaner.
GI Side Effects Ruining Meals
Nausea, heartburn, and bloating make eating miserable. The wrong foods at the wrong times amplify these side effects dramatically.
Brain Fog & Mood Changes
GLP-1s affect the gut-brain axis. Without brain-supporting nutrients (omega-3s, B vitamins, magnesium), many users report cognitive fog and mood swings during dose titration.
Gut Health Under Siege
GLP-1s slow gut motility, disrupting your microbiome. Without gut-supporting foods (fiber, fermented foods, postbiotics), GI issues compound and metabolic health suffers.
A Meal Plan That Works With Your Medication
Our AI builds a personalized 7-day meal plan based on your specific GLP-1 medication, dose, side effects, body stats, and goals. Every meal is optimized for your reduced appetite.
Protein-First Meal Architecture
Every meal starts with 20-30g of high-quality protein. We calculate your exact needs based on your weight, medication, and activity level.
GI-Friendly Food Selection
Foods chosen specifically to minimize nausea, heartburn, and bloating. We know which foods trigger side effects and which ones help.
Hydration Protocol
A timed hydration schedule with water-rich foods built into every meal. GLP-1s increase dehydration risk — we plan for it.
Smaller, Smarter Portions
5-6 nutrient-dense meals sized for your reduced appetite. Maximum nutrition in minimum volume.
Weekly Shopping List
Organized by grocery section. No guesswork, no wasted food, no standing in the aisle wondering what to buy.
Side Effect Strategies
Specific food timing and preparation techniques to manage nausea, constipation, and acid reflux based on your symptoms.
Gut-Brain-Metabolism Support
Fermented foods, targeted fibers, and postbiotics to support your microbiome. Your gut health drives your metabolic and mental health.
Three Steps to Better Nutrition
Takes less than 3 minutes. Your personalized plan is ready in under 60 seconds.
Tell Us About Your Medication
Which GLP-1 you're on, your dose, how long you've been taking it, and what side effects you're experiencing.
Share Your Stats & Preferences
Your body stats, dietary restrictions, food preferences, activity level, and primary goal.
Get Your Custom 7-Day Plan
A complete meal plan with recipes, shopping list, hydration schedule, meal prep tips, and side effect management strategies.
GLP-1 Nutrition Tools
Start by spotting your eating habits on your GLP-1, then build a custom 7-day meal plan optimized for your medication.
Spot My Bad Habits
GLP-1s kill your appetite — but your body still needs fuel, especially protein. Tell us what you're eating and we'll spot the habits costing you muscle, energy, and results.
What do you typically eat in a day?
Fill in each meal slot below. The more detail you give, the better the feedback.
Since you're on a GLP-1 medication, we'll pay extra attention to protein intake, hydration, meal frequency, and GI-friendly food choices. Even if you're not hungry, your body needs adequate nutrition to preserve muscle and support your metabolism.
0 of 6 meals filled — fill at least 2 to analyze
Want a Nutrition Team While on GLP-1s?
GLP-1 medications require careful nutrition management to preserve muscle mass. Opti Wellness includes a custom meal plan built around your medication, blood work, and goals, with weekly adjustments from your dedicated nutrition team.
Medical Disclaimer
The meal plans generated by Optimize HQ are for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your prescribing physician or a registered dietitian before making changes to your diet, especially while taking GLP-1 receptor agonist medications. Individual results may vary.
Critical reminder: GLP-1 medications suppress your appetite, but your body still needs protein. Without adequate protein intake (0.8–1.2g per pound of body weight), up to 40% of the weight you lose can come from lean muscle — not fat. Even when you're not hungry, make a conscious effort to hit your protein targets at every meal. Your muscles, metabolism, and long-term results depend on it.