How to Cook for One While Taking Ozempic, Wegovy, or Mounjaro

Most recipes are designed for 4 people. Most meal prep advice assumes you're hungry. Most "healthy eating" content was written for someone whose appetite works normally.

For someone on a GLP-1 medication, that's often not the reality.

When you're eating smaller portions, feeling full quickly, and trying to be more intentional about your nutrition, a lot of the usual advice just doesn't fit.

This guide is for people cooking for one, eating less than they used to, and trying to make every meal count.

The Core Problem

Many people on GLP-1 medications run into the same challenge. They buy ingredients for a healthy meal, cook enough for several servings, then realize they can only eat a small portion of it.

The leftovers sit in the fridge, food gets thrown away, or they end up eating more than they want to just to avoid waste. None of those options feels great.

The solution isn't to eat less deliberately. It's to cook and shop in a way that matches reality.

Strategy 1: Think in Ingredients, Not Recipes

Traditional recipes ask you to make an entire dish, often with multiple servings. But when you're eating smaller portions, that doesn't always make sense.

Instead, keep a few simple ingredients ready to go in your fridge:

• Cooked ground beef, chicken, or lentils
• Brown rice or quinoa
• Roasted vegetables
• Hard-boiled eggs
• Greek yogurt
• Pre-washed salad greens

From these components, you can assemble a protein-rich, vegetable-forward meal in 3 minutes without committing to a full recipe.

A bowl of rice + beef mince + roasted courgette + a drizzle of olive oil is a complete, nutrient-dense meal that you can portion entirely to your appetite in the moment.

Strategy 2: Don't Underestimate Eggs

Eggs are one of the easiest foods to keep in your routine on a GLP-1.

They're quick to make, affordable, packed with high-quality protein, and easy to eat even on days when your appetite is low. They also work for breakfast, lunch, dinner, or a snack.

Scrambled, boiled, poached, or folded into an omelet with leftover vegetables, eggs are one of the simplest ways to add nutrition without a lot of effort.

A breakfast of two eggs and a serving of Greek yogurt can provide nearly 30 grams of protein in just a few minutes, making it an easy option when eating enough feels like a challenge.

Strategy 3: Make Soup Your Friend

Soup is one of the easiest meals for people on GLP-1 medications. It's warm, comforting, easy to eat, and simple to portion. You can make a batch once and have several meals ready for the week.

A simple high-protein soup can include:

• Base: chicken broth or vegetable stock
• Protein: shredded chicken, white beans, lentils, or silken tofu
• Vegetables: whatever needs using — carrots, celery, courgette, kale, spinach
• Flavour: garlic, ginger, herbs
• Optional fibre boost: a handful of red lentils added to any broth thickens it and adds 9g protein and 8g fibre per serving

A bowl of lentil and vegetable soup provides 15 to 20g protein, significant fibre, iron, and micronutrients in a form that even a nauseous GLP-1 user can usually manage.

Strategy 4: Keep a Nutrition Shake on Hand

Some days, cooking just isn't happening. Your appetite is low, you're tired, or nausea makes food unappealing. On those days, a nutrition shake can be a helpful backup plan.

A good shake with protein, fiber, and essential vitamins and minerals can help fill nutritional gaps when eating a full meal feels difficult.

Keeping a week's worth at home means you always have an easy option available. It's not about replacing real food forever. It's about having something reliable for the days when eating enough feels like a challenge.

Shopping List for One GLP-1 User (1 Week)

This covers enough for 7 days of small, high-protein, nutrient-dense eating without generating significant food waste:

Protein: 6 eggs, 1 rotisserie chicken (strip and refrigerate immediately), 1 tin salmon, 500g Greek yoghurt, 1 block firm tofu, 200g cottage cheese

Produce: 1 bag spinach, 1 bag mixed leaves, 2 courgettes, 1 bag frozen edamame, 1 bag frozen peas, 2 bell peppers, 1 bag cherry tomatoes, 2 avocados, 1 lemon

Pantry: 1 tin chickpeas, 1 tin black beans, 1 bag red lentils, 1 packet brown rice pouches (microwave), 1 tin sardines or mackerel, 1 jar tahini

For shakes/breakfast: Protein powder (2 servings), 1 litre oat milk or whole milk, 1 bag frozen berries, 1 bunch bananas

The goal isn't to cook complicated meals or spend hours in the kitchen. It's to have simple, nutritious foods ready when you're hungry.

When you're eating less, every bite matters. Focus on foods that give you protein, fiber, healthy fats, and key nutrients. Keep things simple, choose quality ingredients, and make protein a priority whenever you can.

Disclaimer: This article is for educational purposes only. Consult a registered dietitian for personalised meal planning guidance.

References

1. Joint Advisory: Nutritional Priorities to Support GLP-1 Therapy. ACLM/ASN/OMA/TOS. PMC. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12125019/
2. Smart Eating Tips for GLP-1 Medications Like Ozempic. Lakes Regional Healthcare. https://lakeshealth.org/how-to-eat-smart-on-glp-1-medications-like-ozempic/
3. What Does a GLP-1 Friendly Diet Look Like? NPR. Mar 2026. https://www.npr.org/2026/03/23/nx-s1-5699407/glp-1-ozempic-zepbound-wegovy-nutrition
4. Spreckley M. GLP-1 Protein Strategy. Clinical Nutrition Center. 2026. https://www.clinicalnutritioncenter.com/research-updates/glp-1-protein-strategy-preserve-muscle-while-losing-weight