What a dietitian would eat in a day on GLP-1s to get enough protein, fiber, and nutrients

On GLP-1s, pack smaller portions with as many nutrients as possible, nutritionist Rob Hobson said. Rob Hobson 2026-04-14T11:12:27.789Z Share Copy link Email Facebook WhatsApp X LinkedIn Bluesky Threads lighning bolt icon An icon in the shape of a lightning bolt.

Impact Link Save Saved Read in app This story is available exclusively to Business Insider subscribers. Become an Insider and start reading now. Have an account? Log in. Low appetite is common among people on GLP-1s, which makes it harder to get enough essential nutrients. Rob Hobson, a nutritionist, gave an example of what he would eat in a day while taking GLP-1s. He said meals should be anchored in high-quality proteins, such as chicken. AI-generated summary Summaries are generated by an AI model trained on Business Insider's articles. AI may make mistakes or provide inaccurate/incomplete information. We're unable to load that answer right now. Please try again. What are GLP-1s used for? What is the 'Rule of Four'? How can low appetite impact health? How do GLP-1s affect nutrient intake? Why is protein important on GLP-1s? Since GLP-1s for weight loss hit the scene a few years ago, Rob Hobson, a nutritionist, has been thinking about a conundrum they pose. Loading audio narration... "The problem is you take these drugs, and they reduce your appetite and hunger, but that doesn't mean you have less need for food and key nutrients," Hobson, who is based in the UK, told Business Insider.The weight loss medications can help people successfully lose up to 20% of their body weight by curbing appetite, in turn reducing the risk of chronic diseases linked to excess body fat, including type 2 diabetes and heart disease. In his upcoming book, "Every Bite Counts," a cookbook designed for people taking GLP-1s, Hobson writes that he seeks to answer "how to eat well when your appetite is low, your portions are small, and eating feels like a chore?"His solution is to pack smaller portions with as many nutrients as possible. Follow the rule of fourHobson developed an outline called "The Rule of Four" that helped him create nutrient-dense recipes for his low-appetite cookbook. According to this rule, every meal should contain a protein, a color (fruit or vegetable), a healthy fat, and a whole food such as rice, bread, potatoes, or beans. If your appetite is low, you should prioritize including foods with the most nutrients per serving as possible. Hobson said that if he were taking a GLP-1, he would start by anchoring his meals in "a high-quality protein" that contains all the essential amino acids and provides a large amount of protein per serving. Chicken, fish, eggs, or tofu are all good options, he said. It's important to get enough protein because it supports muscle mass, metabolism, and blood sugar regulation, he said.Fruits and vegetables, or nutrient-dense foods like seeds, are important too because they boost the vitamin and mineral content of the dish, he said. And whole grains, legumes, or starchy carbs provide fiber, which is crucial for gut health and smooth digestion. Hobson shared the kinds of meals he would eat to get enough protein and fiber if he were taking a GLP-1.Breakfast He would start his day with one of the following recipe ideas:A protein smoothie with protein powder, berries, soy or cow's milk, spinach, and nut butterSoft-boiled eggs with toast or Tenderstem broccoli to dip into the yolkOvernight oats with fruit Lunch Hobson recommends anchoring meals in a high-quality protein such as tofu or chicken.

Rob Hobson Hobson is a fan of nutrient-dense Buddha-style bowls because they're easy to throw together. He suggested one of these combinations for lunch: Buddha bowl of protein, grains, and veggies of your choiceSmoked salmon, boiled egg, quinoa, edamame, and avocadoBrown rice bowl with canned tuna, red pepper, avocado, and spring onionOmelet with veggiesDinner: Hobson follows his Rule of Four when creating a nutrient-dense meal.

Rob Hobson For dinner, he would follow the same protein-grain-veggie pattern, but he favors one-pot meals such as:Broth, shredded chicken, noodles, and carrot ribbonsEggplant and coconut milk curry with edamame beans and brown riceIndian spiced marinated salmon fillet with quinoa and salad Snacks:Hobson said that his snacks would center protein. He might opt for one of these no-cook options: Edamame beans and cucumber with lime juice and sea saltCottage cheese with blueberriesYogurt with granola and berriesTo be sure, much of the diet Hobson recommends on a GLP-1 diet is in line with general healthy-eating advice — and that, he says, is the point. "Supporting your muscle maintenance, your bone health, your energy levels, your brain function, your gut health, all of these things are still really, really important," Hobson said, " just because you're eating less food, you still need the same amount of nutrition to support all of these functions."