GLP-1 medications like Wegovy, Ozempic, and Mounjaro are everywhere right now. Originally developed to support blood sugar control in type 2 diabetes, they’re now being used more broadly for appetite regulation and weight loss. But here’s what’s not being talked about enough: How do these medications impact women who are active?
At Nutrify, we believe you deserve practical, science-backed guidance. Whether you’re currently using a GLP-1, considering it, or simply curious about what all the buzz is about, this month’s post & meal plans with supporting recipes are for you.
🔍 What GLP-1s Do
GLP-1s work by slowing digestion, reducing appetite, and supporting blood sugar regulation. For some, this can be helpful. But for active women, the drop in appetite can lead to unintended consequences:
- Muscle loss due to low calorie and/or low protein intake
- Low energy availability and poor performance, if fueling doesn’t match training demands
- Slowed recovery, mood changes, and GI discomfort
Reduced hunger doesn’t mean reduced need. You still need to fuel the work!
🧠 Why This Matters for Active Women
Many of the women we work with at Nutrify aren’t actually overeating, they’re under-fueling. And for those considering or currently on GLP-1s, that risks associated with underfueling can grow as these medications can make it easier to skip meals or fall short on key nutrients, especially when training volume or life stress is high.
If you’re active and using (or exploring) a GLP-1, here’s what becomes even more important:
- Prioritizing protein
- Intentionally fueling your workouts
- Staying regular with fiber and fluids to support digestion
- Focusing on nutrient density, even when eating less volume
🥗 What Should You Eat on GLP-1s?
There’s no magic menu, but there are patterns recommended by registered dieticians to support better outcomes:
- Smaller, balanced meals and snacks with protein, carbs, and fiber
- Foods that digest easily and sound appetizing on low-appetite days
- Meal timing that works with your training
- Simple recipes that keep things stress-free and satisfying
📥 This Month’s Recipe Pack: GLP-1 Support Meal Plans
This month’s Nutrify Recipe Pack was created with active women in mind–whether you’re currently using a GLP-1, considering it, or simply looking for nutrient-dense meals to support energy, recovery, and performance. Inside, you’ll find satisfying recipes built around key considerations for fueling on reduced appetite, preserving lean mass, and managing common side effects, including:
- Lean Protein: To help preserve muscle mass and support satiety, this plan features lean proteins like fish, poultry, legumes, and egg whites—critical when total intake is lower and protein needs remain high.
- Nutrient Density: As overall intake decreases, micronutrient needs don’t. This pack includes foods naturally rich in calcium, magnesium, B12, iron, and other essential nutrients to help close potential gaps.
- Healthy Fats: Olive oil, nuts, and seeds are included for their monounsaturated and polyunsaturated fats, which not only support brain and hormone health but may also stimulate endogenous GLP-1 release. High-fat, processed foods are avoided to help reduce GI distress.
- Low Glycemic, High-Fiber Foods: Meals emphasize blood sugar–friendly, high-fiber ingredients like legumes, whole grains, vegetables, and fruit—helpful for digestive health and energy and for blood sugar regulation.
- Managing Side Effects: Potential GI triggers like chocolate, mint, and spicy foods are excluded. Recipes are built to be gentle on digestion and minimize common discomforts like reflux, nausea, or bloating.
Not taking (or considering) a GLP-1? These meal plans, designed by registered dieticians, deliver high-quality, performance-focused meals to help you reset and fuel well, especially if you’ve been under-eating, skipping meals, or feeling low on energy.
👉 Two 7-day meal plan options and supporting recipes are now available for client download (log in required): a plant-based version and an omnivore, each supported by a bonus meal prep guide to help you make the most of your time in the kitchen this summer.
💬 A Final Word
This post isn’t about promoting or rejecting GLP-1s. Our focus is to help you fuel smart, and make informed decisions that support your health, energy, and performance, whatever path you’re on. If you’re not sure how to adjust your nutrition strategy to match your current needs, schedule a complimentary information call. We’ll help you make sense of the options and take action that works for you.
Did you know that meal planning & prep can save you time, money, and help ensure you have nutrient dense & tasty food options to keep you energized? Check out our Intro to Meal Planning Guide for tips and download our Weekly Meal Planner Template to help you get organized.
Looking for help with meal planning? Nutrify offers 3- and 7-day personalized meal plans. Reach out to schedule a complimentary info call to learn more.
