“I’m just… not hungry.” If you’ve started a GLP-1, you’ve probably said this before. Appetite changes are a normal part of the journey, but your body still needs fuel. The key? Finding small, gentle, protein-rich meals that work with your new cues, not against them.
One of the most noticeable shifts after starting a GLP-1 medication? You’re just… not that hungry anymore. For many, that’s the point; it’s a medication designed to help regulate appetite and reduce cravings. But here’s where things get tricky: your body still needs nourishment, even if your appetite isn’t waving its usual red flags.
So what do you do when you know you need to eat, but nothing really sounds good? Let’s walk through it together.
GLP-1 medications slow gastric emptying and help regulate appetite signals in your brain. That means food stays in your stomach longer, and your brain isn’t shouting “FEED ME!” every couple of hours. It’s a powerful support tool for weight loss, but it can also make the basics of everyday eating feel a little confusing.
If you’re thinking, “I used to snack mindlessly all day, and now I have to remind myself to eat?” Yep, welcome to the flip side.
This isn’t a bad thing, but it does mean you’ll need a new strategy to make sure you’re fueling your body in a way that keeps you healthy, energized, and on track with your goals.
Before we talk about what to eat, let’s quickly cover why eating something matters.
Skipping meals (even unintentionally) can lead to:
Plus, undereating can backfire—your body might hold onto fat stores, or you might experience intense cravings later, leading to episodes of overeating or emotional eating. So even if your hunger is dialed down, your nutrition still needs to be dialed in.
When your appetite is low, focus on quality over quantity. The goal isn’t to stuff yourself—it’s to choose small, nutrient-dense meals and snacks that help your body feel good.
Think: “What’s the easiest, most nourishing thing I can get down right now?”
Let’s talk about some gentle on the stomach, satisfying go-tos:
Protein-First Options
GLP-1 medications can lead to muscle loss if protein isn’t prioritized. Aim for 60–100g per day depending on your body and goals.
Try:
Bonus: These are easy on your stomach and easy to prep in advance.
Soft, Easy-to-Digest Foods
When your stomach feels slow or “meh,” gentle, soft textures can help. Try things like:
Pro tip: Warm foods are often more appealing when you’re not super hungry. Your body craves comfort, even in small bites.
Small but Frequent Mini-Meals
Instead of 3 full meals, go for smaller, spread-out portions. It’s totally okay if your version of lunch today is a protein shake and a few crackers, and dinner is soup and a piece of cheese toast. Listen to your cues and build a rhythm that works for you.
You’re not doing it wrong. You’re adjusting.
Let’s be real—there are days when even the idea of making a smoothie feels like too much. On those days:
Sometimes, one bite is enough to wake up your appetite.
And if not? That’s okay. You tried. Come back to it in an hour. You don’t have to force it. You just have to keep gently showing up for yourself.
You might be surprised by how emotional this all feels. You’re not eating like you used to. You may not feel hunger in the same way. And if food has always been a source of comfort, this shift can feel confusing or even a little sad.
You’re allowed to feel that.
You’re allowed to grieve old patterns, even if they weren’t serving you.
GLP-1s don’t just change your body; they change how you connect with food, your routines, and sometimes your identity. It’s a big shift. Give yourself grace as you learn new patterns and rebuild trust with your body.
This is where HealthiCare makes all the difference.
With GLP-1 support inside HealthiCare, you’re not doing this alone. You’ll get:
GLP-1s are a powerful tool. But it’s the structure, support, and guidance around them that creates lasting results. That’s why HealthiCare exists: to be your go-to system for thriving on this journey, even on the low-hunger days.
You don’t have to eat big meals to nourish your body. You don’t have to feel hungry to deserve food. And you don’t have to figure this all out on your own.
Small bites. Gentle choices. Forward progress. That’s what this chapter is about.
So the next time you’re staring at the fridge thinking, “Ugh, nothing sounds good…” take a breath, grab something simple, and remind yourself: you’re still showing up for your health. And that counts.
You’ve got this. And HealthiCare is here to walk with you, bite by bite, step by step.
August 5, 2025
