The GLP-1 Daily Nutrition Checklist
Simple daily targets for protein, fiber, fluids and movement, plus a 7-day tracker. Free from Summit Nutritions, founded by pharmacist Sam Salia. General education only, not medical advice. If you take a GLP-1 medication, follow your prescriber's guidance.
When you eat less, every bite counts
A smaller appetite is a common experience on a GLP-1 plan. Eating less can make it easier to fall short on protein, fiber, fluids and key nutrients. In 2025, four leading nutrition and obesity medicine groups published a joint advisory on nutrition during GLP-1 therapy. Their priorities are practical: eat nutrient-dense, minimally processed food, get enough protein, keep up strength training, manage stomach discomfort and watch for nutrient gaps.
This checklist turns those priorities into daily habits you can actually keep.
YOUR DAILY CHECKLIST
- Protein at every meal. A practical daily target is 80 to 120 g.
- Fiber from food. About 14 g for every 1,000 calories you eat. Build up slowly.
- Fluids all day. Sip steadily instead of drinking a lot at once.
- Smaller meals, every 3 to 4 hours. Eat slowly and stop when satisfied.
- Strength training 3 times a week, plus about 150 minutes of moderate activity.
- Ask about vitamin D, calcium and B12 at your next checkup.
1. Protein: aim for 80 to 120 g a day
Protein helps you keep muscle while your weight changes. The joint advisory suggests about 1.2 to 1.6 g per kg of body weight a day during active weight reduction, and notes that a simple target of 80 to 120 g a day is easier to follow. Split it across your meals, around 25 to 30 g each, because a small appetite rarely manages one big protein meal.
| Food | Serving | Protein (about) |
|---|---|---|
| Chicken breast, cooked | 3 oz | 26 g |
| Plain Greek yogurt, nonfat | 1 cup | 20 g |
| Tuna, canned in water | 3 oz | 20 g |
| Firm tofu | 1/2 cup | 20 g |
| Lentils, cooked | 1 cup | 18 g |
| Edamame, shelled | 1 cup | 18 g |
| Cottage cheese | 1/2 cup | 12 g |
| Eggs | 2 large | 12 g |
Tip: eat the protein on your plate first. If you fill up early, you have still covered the most important part of the meal.
2. Fiber: about 14 g for every 1,000 calories
The Dietary Guidelines for Americans recommend about 14 g of fiber for every 1,000 calories, which is roughly 25 to 34 g a day for most adults. Fiber supports regular digestion. The joint advisory suggests going easier on high-fiber foods in the first days of treatment if your stomach is unsettled, then building up slowly with plenty of fluids.
| Food | Serving | Fiber (about) |
|---|---|---|
| Lentils, cooked | 1 cup | 15 g |
| Raspberries | 1 cup | 8 g |
| Pear, with skin | 1 medium | 5 g |
| Broccoli, cooked | 1 cup | 5 g |
| Avocado | 1/2 | 5 g |
| Rolled oats, dry | 1/2 cup | 4 g |
| Chia seeds | 1 tbsp | 4 g |
3. Fluids: sip all day
The National Academies set total water intake, from food and drinks together, at about 2.7 liters a day for women and 3.7 liters for men. When you eat less, you also get less water from food, so drinks matter more. Keep a bottle nearby and sip steadily. Water, broth and herbal teas all count. The joint advisory mentions ginger or peppermint tea as options if you feel queasy.
4. Eat for comfort
- Eat smaller meals at regular times, about every 3 to 4 hours.
- Eat slowly and stop as soon as you feel satisfied.
- Go easy on large, greasy or high-fat meals, especially early on.
- Soft, moist foods such as soups, yogurt and stews are often easier to manage.
5. Keep your muscle
The advisory recommends strength training at least 3 times a week together with at least 150 minutes of moderate activity such as brisk walking. Bodyweight moves, bands or light weights all work. Pair training days with a protein-rich meal.
6. Nutrients to keep an eye on
Eating less can lower your intake of some vitamins and minerals. The advisory highlights vitamin D, calcium and vitamin B12. Ask your clinician whether checking them makes sense for you.
YOUR 7-DAY TRACKER
Tick it off, one day at a time
Print this page or save it as a PDF. Small habits repeated every day are what make the difference.
| Protein 80-120 g |
Fiber foods at 2+ meals |
Fluids sipped all day |
Moved or strength |
Daily supplement |
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| Day 7 |
WHERE SUMMIT FITS
GLP-1 Total Support: one daily habit, three ways to take it
Capsules with a 1 billion CFU probiotic blend, sugar-free mango-pineapple gummies, or a lemonade powder with fiber, vegan protein and collagen. Pharmacist-formulated to support digestive and gut health as part of a balanced routine.* A supplement, not a medication, and not a replacement for food.
Sources. Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. Obesity Pillars, 2025. Dietary Guidelines for Americans, 2020-2025. National Academies of Sciences, Engineering, and Medicine, Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, 2005. Food values are rounded approximations based on USDA FoodData Central.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This guide is general education, not medical advice. Talk to your healthcare provider before changing your diet, exercise or supplements, especially if you take prescription medication.