Susie's GLP-1 Plate Method: Eat Less, Nourish More

By Nutritionist Susie · 2025-02-01

A registered nutritionist's simple visual plate framework for GLP-1 users — how to build meals that hit your protein, fibre and micronutrient needs even when you can only manage a few bites.

Hi, Susie here. As a nutritionist working with people on Ozempic, Wegovy and Mounjaro, I see the same thing again and again: clients are eating half of what they used to and worrying they're "eating wrong" — when really, they just need a clearer framework.

Forget calorie counting for a minute. Let's talk about your plate.

Why the plate matters more than the calories

GLP-1 medications shrink your appetite dramatically. That means every bite you take has to do more nutritional work than it did before. It's no longer about how much you eat — it's about how dense each mouthful is in protein, fibre, vitamins and minerals.

When the volume of food drops but the nutritional density stays the same as your old "just eat what you fancy" diet, three things start to happen:

• Hair thinning (low protein and iron)
• Brittle nails and dry skin (low protein and healthy fats)
• Energy slumps and brain fog (low B vitamins, low carbs at the wrong times)

These aren't side effects of the medication. They're side effects of under-nourishing yourself while the medication does its job. Totally avoidable.

The Susie GLP-1 plate

Picture a small plate — about the size of a side plate, not a dinner plate. Most of my clients eat off these now and feel a lot less overwhelmed. Now divide it like this:

½ plate — non-starchy vegetables Leafy greens, broccoli, courgette, peppers, tomatoes, cucumber, mushrooms, asparagus, green beans. These give you fibre, water, vitamins and minerals for almost no calories. They also slow digestion, which helps reduce nausea.

¼ plate — quality protein A palm-sized portion of chicken, turkey, fish, eggs, tofu, tempeh, edamame, Greek yogurt or cottage cheese. Hit this first in every meal, before you fill up.

¼ plate — slow carbohydrates + healthy fat Half a fist of one of: oats, quinoa, brown rice, sweet potato, lentils, chickpeas, wholegrain bread. Plus a thumb-sized portion of healthy fat: olive oil, avocado, nuts, seeds, oily fish.

That's it. No weighing, no apps. If your plate looks like this most of the time, the calories take care of themselves.

What to add (the bits people forget)

Even with a beautiful plate, GLP-1 users frequently come up short on a few key nutrients. I add these in for almost every client:

• A daily probiotic or live yogurt — GLP-1s slow gut motility; probiotics support digestion and help with constipation.
• Vitamin D — particularly important if you're spending less time outside or living somewhere with limited sun. 1000–2000 IU daily.
• A B-complex — supports energy, mood and skin/hair quality. Hard to get enough from such small meals.
• Magnesium glycinate in the evening — helps with sleep, muscle recovery and constipation. Around 200–400 mg.
• Omega-3 (fish oil or algae) — most of us under-eat oily fish, and GLP-1 users especially.

These aren't a substitute for food. They're a safety net underneath a small-volume diet.

Hydration: more than just water

I know everyone tells you to drink more water. Here's what actually works:

• Sip slowly throughout the day — chugging a big glass when your stomach is sensitive will trigger nausea. Aim for a few mouthfuls every 20 minutes.
• Add electrolytes if you're tired or get headaches — a pinch of salt + squeeze of lemon in water, or a low-sugar electrolyte sachet.
• Herbal teas count — peppermint and ginger are particularly good for GLP-1 nausea.
• Watch the alcohol — your tolerance drops sharply on these meds. One drink can feel like three.

The "I can only manage three bites" rescue meal

Some days, even a small plate is too much. On those days, build a mini-meal that still ticks every box:

• 1 scoop Greek yogurt (protein + probiotic)
• 1 tablespoon nut butter (healthy fat)
• A few berries (fibre + antioxidants)
• A sprinkle of seeds (omega-3 + minerals)

Three spoonfuls. Twenty grams of protein. Real nourishment. Don't beat yourself up — adapt.

My one big rule

If you remember nothing else: never let a meal slip by without protein and a vegetable. Carbs are negotiable. Pudding is negotiable. Protein and veg are not. That's how you protect your hair, your skin, your energy and your long-term health while the medication helps with the weight.

You're not on a diet. You're on a nourishment plan with a much smaller stomach. Treat it like that and you'll thrive on these meds, not just shrink. — Susie