Kate Lyman Nutrition

Less hungry on a GLP-1? Here's how to prioritize protein, meal timing, and micronutrients to stay nourished — even when your appetite takes a back seat.

GLP-1 Meal Tips: Protein, Micros & More Eating less on a GLP-1 like Ozempic or Wegovy? Here's how to prioritize protein, smaller meals, and key nutrients to stay nourished and feel your best.

If you’ve been thinking about GLP-1 medications, you might feel curious, hesitant, hopeful, conflicted — or all of the above.

Before making a decision, it can help to slow down and ask yourself the right questions about your goals, expectations, relationship with food, and what kind of support you’d want alongside medication.

I created a free GLP-1 Question Kit to do just that.

It includes some of the exact questions we walk clients through when they’re considering medication or exploring their thoughts and feelings around the topic.

Grab it here:

Free GLP-1 Question Kit Includes some of the exact questions we walk clients through when they’re considering GLP-1 medication.

i’m a big believer that, if we want to utilize the scale as a metric of progress, we should work towards the scale being an objective measurement…

just *another* data point in how we gauge change

(AND if we’re not there yet, then we should ditch it entirely for a bit as we work our way there).

because, oftentimes staying hung up on the number on the scale happens at the expense of overlooking that big ol’ list of additional metrics of progress that can often tell us far more than the number on the scale:

more energy
clothes fitting better
no longer thinking about food constantly
better workouts and recovery
less hunger
feeling more knowledgable about your nutrition
feeling more comfortable in your body
no more fear around certain foods
changing measurements
better quality sleep
not feeling “out of control” around food
more confidence in your eating habits
not having all of your mental energy caught up in a number that purely defines your relationship with gravity in that particular moment.

Ever eat one slice of cake and end up eating three more because you "already blew it"?

That's the all-or-nothing mindset at work — and it's doing more damage than the cake ever could. The USDA's past dietary guidelines actually support building in ~15% of your calories for foods you enjoy. Not as a “cheat meal” but as part of a healthy, sustainable diet.

Here's what that looks like in practice: Hit your protein and fiber targets with ~85% of your calories. The other ~15% are discretionary to use as you like

One slice of cake doesn't derail you. Shame and the all-or-nothing spiral does.

Restriction is what creates the obsession. Give yourself permission, and you're actually less likely to overeat.

What if flexibility was built into a healthy diet all along? The 85/15 approach uses the USDA's discretionary calorie allowance to end all-or-nothing dieting for good.

85/15 Eating: The Flexible Diet Mindset That Actually Works The discretionary calorie allowance means ~15% of your calories can be flexible. Here's how this framework helps you ditch all-or-nothing dieting for good.

Everyday Macros just got a facelift: a new 10th Anniversary Edition!

Everyday Macros is our free macro-friendly cookbook for anyone who wants to simplify meal prep and spend less time in the kitchen while still enjoying their meals. Plus, it's free!

Grab your copy now!

Free Nutrition Resources & Macro-Friendly Guides | KLN Access free guides, macro-friendly recipes, and education from our experienced nutrition coaches to support your fat loss goals and sustainable eating habits.

the assumption with eating more is that it is scary because it means weight gain (& that opens a wholeeee other discussion as to why we believe weight gain is the worst thing that can happen to us…but that’s for another day)

and in battling that fear, we often forget what will probably actually happen: regular digestion, more energy, more stable mood, better workouts, feeling stronger, recovering better, more sound sleep, feeling rested when waking, enjoying food while eating it and not obsessing over it every other waking moment of the day.