GLP-1 diet: worked examples
General advice can tell you to eat more protein. It cannot tell you what your dose does to your appetite, because that needs arithmetic. These are six real combinations of medication, dose and body weight, each worked all the way through: the target, the appetite ceiling, every step of the derivation, and three days of food built to the result.
Notice what happens as the dose climbs. In the first three the ceiling sits above the target, so the target is reachable. In the last three it falls below, and by the top tirzepatide dose the gap is several hundred calories. That crossover is the single most useful thing to understand about eating on these medications, and it is why a food list is the wrong shape of answer.
What to eat on Wegovy 1 mg at 88 kg
1,568 kcal, 118 g protein, ceiling 1,609 kcal. Ceiling above target.
What to eat on Wegovy 2.4 mg at 95 kg
1,669 kcal, 133 g protein, ceiling 1,443 kcal. Ceiling 226 kcal below target.
What to eat on Ozempic 1 mg at 82 kg
1,488 kcal, 111 g protein, ceiling 1,549 kcal. Ceiling above target.
What to eat on Mounjaro 7.5 mg at 100 kg
1,759 kcal, 133 g protein, ceiling 1,501 kcal. Ceiling 258 kcal below target.
What to eat on Mounjaro 15 mg at 92 kg
1,639 kcal, 129 g protein, ceiling 1,095 kcal. Ceiling 544 kcal below target.
What to eat on Zepbound 10 mg at 110 kg
2,214 kcal, 160 g protein, ceiling 1,658 kcal. Ceiling 556 kcal below target.
None of these is you.
They are illustrations of how the arithmetic behaves, worked from the same engine the calculator runs. Put your own weight, dose and week in and it does this for you. Free, no sign-up, nothing stored.
Work out my numbers