GLP-1 Care Companion

Support & Patterns Hub

Nausea-Smart Eating

Master meal timing & food choices

Small, frequent meals that reduce nausea while protecting your nutrition.

Protein Protection

20–30g protein per meal

Preserve muscle mass with strategic protein timing and gentle sources.

Low-Fat Cooking

Bake, grill, steam, poach

Light cooking methods that minimize nausea and maximize tolerance.

Fiber Strategy

Start slow, build gradually

Soluble fiber first, then add variety as your tolerance improves.

Core Eating Principles

The foundation of nausea-smart nutrition

Four essential strategies to maintain steady intake and minimize discomfort.

Small frequent meals

Principle #1

Small, frequent meals

Reduce meal volume and increase frequency to minimize nausea while maintaining steady energy and nutrient intake.

Meal Structure

  • 4–6 mini meals spaced 2–3 hours apart throughout the day.
  • Keep each meal palm-sized or smaller; stop at mild fullness.
  • Avoid large gaps (4+ hours) that can trigger intense hunger or nausea.
  • Eat seated at a table; chew slowly and pause between bites.

Timing Tips

  • Eat within 1 hour of waking to stabilize blood sugar.
  • Schedule meals around medication timing (discuss with clinician).
  • Finish last meal 2–3 hours before bed to reduce reflux.
  • Set phone reminders if appetite cues are weak.

Bland Base Foods

  • White rice, jasmine rice, or plain rice noodles.
  • Boiled or baked potatoes (white or sweet, no skin during flares).
  • Plain toast, crackers, or low-fiber bread.
  • Clear broths (chicken, vegetable, bone broth).
  • Plain oatmeal or cream of rice cereal.

Post-Meal Habits

  • Stay upright (sitting or gentle walking) for 30–60 minutes.
  • Avoid lying flat, bending over, or vigorous activity immediately after.
  • Sip water slowly; avoid chugging large amounts with food.
  • If reflux occurs, elevate head of bed 6–8 inches at night.
Protein rich meal

Principle #2

Protein first, always

Prioritize protein at every meal to preserve muscle mass and maintain metabolic health during weight loss.

Protein Targets

  • 20–30g protein per meal (confirm personal target with clinician).
  • Eat protein BEFORE carbs or fats to ensure adequate intake.
  • Distribute evenly: breakfast, lunch, dinner, and one snack.
  • Track for 3–5 days to learn your baseline and identify gaps.

Gentle Protein Sources

  • Eggs: 6g per egg; scrambled, poached, or soft-boiled.
  • Greek yogurt / quark / skyr: 15–20g per 240ml cup; plain, low-fat, add berries.
  • Clear whey isolate: 25g per 30ml scoop; mix with water, easy on stomach.
  • White fish: cod, tilapia, halibut, haddock, plaice; 20–25g per 100g / palm-sized portion.
  • Tofu: silken or soft; 10–15g per 120ml / half cup, versatile.
  • Cottage cheese / fromage frais: 14g per 120ml / half cup; low-fat, cold and soft.
  • Chicken breast: 25–30g per 100g / palm; baked or poached, not fried.
  • Turkey: ground or breast; 20–25g per 100g serving, lean.

Preparation Methods

  • Poach, bake, steam, or grill; avoid frying or heavy breading.
  • Season with herbs, lemon, garlic, or light soy; skip heavy sauces.
  • Keep portions tender; avoid overcooking (dry protein is harder to tolerate).
  • Pair with small carb portion (rice, potato) after protein is eaten.

Emergency Protein Options

  • Ready-to-drink protein shakes (low-sugar, clear or milk-based).
  • Hard-boiled eggs (prep 6–8 at start of week).
  • Single-serve Greek yogurt cups (keep refrigerated).
  • Protein powder + water in shaker bottle (portable).
Healthy low-fat meal

Principle #3

Low-fat, low-grease cooking

High-fat meals slow gastric emptying and worsen nausea. Choose lean proteins and light cooking methods.

Cooking Methods

  • Baking / Oven roasting: 175–200°C / 350–400°F, parchment-lined pans, minimal oil.
  • Grilling / Barbecuing: Use grill basket or foil; brush lightly with oil.
  • Steaming: Vegetables, fish, dumplings; preserves moisture and nutrients.
  • Poaching: Gentle simmering in broth or water; ideal for fish/eggs.
  • Broths/soups: Skim visible fat; use lean meats or tofu.

Foods to Avoid During Nausea

  • Fried foods: chips/fries, fried chicken, tempura, doughnuts.
  • Heavy cream sauces: alfredo, carbonara, cheese-heavy dishes, béchamel.
  • Fatty cuts: ribeye, pork belly, lamb chops, dark meat with skin.
  • Full-fat dairy: whole milk, double cream, full-fat cheese, crème fraîche.
  • Greasy takeout: pizza, burgers, fried rice, kebabs, samosas.

Smart Substitutions

  • Swap fried chicken → baked or grilled chicken breast.
  • Swap cream sauce → broth-based or tomato-based sauce.
  • Swap full-fat yogurt → low-fat or fat-free Greek yogurt.
  • Swap butter sauté → cooking spray or small amount of olive oil.
  • Swap fatty fish (salmon) → white fish (cod, tilapia) during flares.

Seasoning Without Fat

  • Fresh herbs: basil, cilantro, parsley, dill, mint.
  • Citrus: lemon, lime juice or zest for brightness.
  • Garlic, ginger, onion powder (in moderation).
  • Low-sodium soy sauce, vinegar, mustard.
  • Avoid: heavy spice blends, chili oil, excessive black pepper during flares.
Fiber rich foods

Principle #4

Fiber with care

Fiber is essential for gut health, but introduce slowly during GLP-1 therapy to avoid bloating and discomfort.

Soluble Fiber (Start Here)

  • Oats: Oatmeal, overnight oats; start with 1/4–1/2 cup cooked.
  • Berries: Blueberries, strawberries, raspberries; 1/4–1/2 cup.
  • Lentils: Red or green; start with 1/4 cup cooked, well-seasoned.
  • Chia/flax: 1 tbsp ground, mixed into yogurt or smoothie.
  • Cooked vegetables: Carrots, zucchini, squash; soft and peeled.

Insoluble Fiber (Add Gradually)

  • Whole grains: brown rice, quinoa, whole wheat (small portions).
  • Raw vegetables: lettuce, cucumber, bell peppers (start with small amounts).
  • Beans: black, pinto, kidney (start with 2–3 tbsp, increase slowly).
  • Nuts/seeds: almonds, walnuts, sunflower seeds (1–2 tbsp, chewed well).

Fiber Progression Strategy

  • Week 1–2: Focus on soluble fiber only; monitor tolerance.
  • Week 3–4: Add small amounts of cooked vegetables and soft grains.
  • Week 5+: Gradually introduce raw vegetables and beans as tolerated.
  • Increase water intake as fiber increases (8–10 cups daily).

Pause Fiber If:

  • Severe nausea or vomiting episodes.
  • Bloating, gas, or abdominal cramping worsens.
  • Constipation becomes severe (discuss with clinician).
  • Return to bland, low-fiber bases until symptoms improve.

Advanced Strategies

Fine-tune your approach

Texture, temperature, hydration, and movement strategies to optimize tolerance and results.

🍽️ Texture & Temperature

Adjust how food feels to improve tolerance:

Soft Textures (Easier)
  • Scrambled eggs, poached fish, silken tofu, mashed potatoes.
  • Smoothies, Greek yogurt, cottage cheese, applesauce.
  • Soups, broths, congee, risotto (well-cooked, creamy).
  • Avoid: tough meats, raw vegetables, crunchy/dry foods during flares.
Temperature Tips
  • Room-temp or slightly warm foods often feel gentler than very hot.
  • Cold foods (yogurt, smoothies) can be soothing for some.
  • Avoid extreme temperatures (ice-cold or steaming hot).
  • Test what works for you; preferences vary by person and day.

💧 Hydration Strategy

Steady fluids are critical for comfort and safety:

Daily Baseline
  • 8–10 cups (2–2.5 litres / 64–80 fl oz) water daily, adjusted for activity/climate.
  • Sip throughout the day; aim for 120–240ml (4–8 fl oz) every hour while awake.
  • Avoid chugging large amounts at once (triggers nausea).
During Nausea Flares
  • 120–240ml (4–8 fl oz) every 15–20 minutes; small, frequent sips.
  • Use ORS (oral rehydration solution / sachets) if intake is low or lightheaded.
  • Salty broths (chicken, vegetable, bone) count toward fluids and provide electrolytes.
  • Room-temp water often feels easier than ice-cold.
Hydration Monitoring
  • Check urine color: pale yellow is ideal; dark signals dehydration.
  • Track daily intake using a water bottle with volume markers.
  • If unable to keep fluids down for 12+ hours, contact clinician.

🚶 Gentle Movement

Light activity supports digestion and preserves muscle:

Daily Walking
  • 2–3 short walks (10–15 minutes / 800–1200 metres) spread throughout the day.
  • Walk 30–60 minutes after meals to aid digestion (not immediately after).
  • Aim for 5,000–8,000 steps (4–6 km / 2.5–4 miles) daily; adjust based on energy.
  • Stop if dizzy, lightheaded, or excessively fatigued.
Resistance Training
  • 2x per week: focus on major muscle groups (legs, back, chest, arms).
  • Exercises: squats, rows, presses, carries with bands or light dumbbells.
  • 2–3 sets, light-to-moderate load, controlled tempo.
  • Clear intensity and frequency with your clinician first.

📅 Sample Light Day

Example meal flow (adjust with your clinician):

Morning (7–8 AM)
  • Clear whey protein shake (25g) + 1 slice toast.
  • Ginger tea or room-temp water.
Mid-Morning (10 AM)
  • Greek yogurt (1/2 cup, 10g protein) + 1/4 cup berries.
Midday (12–1 PM)
  • Poached white fish (palm-sized, 25g) + 1/2 cup white rice.
  • Steamed zucchini or carrots (small portion).
  • Clear broth on the side.
Afternoon (3–4 PM)
  • Hard-boiled egg (6g) + 5–6 crackers.
Evening (6–7 PM)
  • Soft scrambled eggs (2 eggs, 12g) + silken tofu (1/4 cup, 5g).
  • 1 slice toast + small portion mashed potato.
Total
  • ~83g protein, distributed evenly, low-fat, gentle textures.

⚠️ When to Contact Your Clinician / GP

  • Persistent vomiting: Unable to keep fluids or food down for 12+ hours.
  • Severe abdominal pain: Sharp, persistent, or worsening pain that doesn't improve with rest.
  • Blood in vomit or stool: Any visible blood or black/tarry stools (melaena).
  • Signs of dehydration: Dark urine, extreme thirst, dizziness when standing, rapid heart rate.
  • Unintended rapid weight loss: More than 1–1.5 kg / 2–3 lbs per week without trying.
  • Severe fatigue: Unable to perform normal daily activities or get out of bed.
  • Suspected low blood sugar (hypoglycaemia): Shaking, sweating, confusion, rapid heartbeat (use 15/15 rule, then call).

🤖 Ask about nausea-smart eating

✨ AI Assistant

Get quick, non-medical meal ideas and texture tips for managing nausea on GLP-1.

⚠️ Educational only. Not medical advice, dosing, or prescriptions. Consult your clinician.