What a dietitian would eat in a day on GLP-1s to get enough protein, fiber, and nutrients

• Low appetite is common among people on GLP-1s, which makes it harder to get enough essential nutrients.
• Rob Hobson, a nutritionist, gave an example of what he would eat in a day while taking GLP-1s.
• He said meals should be anchored in high-quality proteins, such as chicken.

Since GLP-1s for weight loss hit the scene a few years ago, Rob Hobson, a nutritionist, has been thinking about a conundrum they pose.

"The problem is you take these drugs, and they reduce your appetite and hunger, but that doesn't mean you have less need for food and key nutrients," Hobson, who is based in the UK, told Business Insider.

The weight loss medications can help people successfully lose up to 20% of their body weight by curbing appetite, in turn reducing the risk of chronic diseases linked to excess body fat, including type 2 diabetes and heart disease.

In his upcoming book, "Every Bite Counts," a cookbook designed for people taking GLP-1s, Hobson writes that he seeks to answer "how to eat well when your appetite is low, your portions are small, and eating feels like a chore?"

His solution is to pack smaller portions with as many nutrients as possible.

Follow the rule of four

Hobson developed an outline called "The Rule of Four" that helped him create nutrient-dense recipes for his low-appetite cookbook. According to this rule, every meal should contain a protein, a color (fruit or vegetable), a healthy fat, and a whole food such as rice, bread, potatoes, or beans.

If your appetite is low, you should prioritize including foods with the most nutrients per serving as possible.

Hobson said that if he were taking a GLP-1, he would start by anchoring his meals in "a high-quality protein" that contains all the essential amino acids and provides a large amount of protein per serving. Chicken, fish, eggs, or tofu are all good options, he said. It's important to get enough protein because it supports muscle mass, metabolism, and blood sugar regulation, he said.

Fruits and vegetables, or nutrient-dense foods like seeds, are important too because they boost the vitamin and mineral content of the dish, he said. And whole grains, legumes, or starchy carbs provide fiber, which is crucial for gut health and smooth digestion.

Hobson shared the kinds of meals he would eat to get enough protein and fiber if he were taking a GLP-1.

Breakfast

He would start his day with one of the following recipe ideas:

• A protein smoothie with protein powder, berries, soy or cow's milk, spinach, and nut butter
• Soft-boiled eggs with toast or Tenderstem broccoli to dip into the yolk
• Overnight oats with fruit

Lunch

Hobson is a fan of nutrient-dense Buddha-style bowls because they're easy to throw together. He suggested one of these combinations for lunch:

• Buddha bowl of protein, grains, and veggies of your choice
• Smoked salmon, boiled egg, quinoa, edamame, and avocado
• Brown rice bowl with canned tuna, red pepper, avocado, and spring onion
• Omelet with veggies

Dinner:

For dinner, he would follow the same protein-grain-veggie pattern, but he favors one-pot meals such as:

• Broth, shredded chicken, noodles, and carrot ribbons
• Eggplant and coconut milk curry with edamame beans and brown rice
• Indian spiced marinated salmon fillet with quinoa and salad

Snacks:

Hobson said that his snacks would center protein. He might opt for one of these no-cook options:

• Edamame beans and cucumber with lime juice and sea salt
• Cottage cheese with blueberries
• Yogurt with granola and berries

To be sure, much of the diet Hobson recommends on a GLP-1 diet is in line with general healthy-eating advice — and that, he says, is the point.

"Supporting your muscle maintenance, your bone health, your energy levels, your brain function, your gut health, all of these things are still really, really important," Hobson said, " just because you're eating less food, you still need the same amount of nutrition to support all of these functions."