Week 1 on GLP-1: The ‘Don’t Mess This Up’ Starter Plan (Food, Hydration, and Daily Movement)

Week 1 on GLP-1: Your Simple Starter Plan (Food + Movement)

Starting a GLP-1 medication can be a game-changer—but Week 1 is where people either set themselves up for success or create unnecessary side effects.

No hype. No perfection. Just the basics that work.

Medical note: This is general education, not personal medical advice. Follow your prescriber’s plan and reach out if you have severe or concerning symptoms.

What Week 1 usually feels like

Most people notice:

• Less “food noise” and smaller appetite

• Feeling full fast

• Mild nausea if you eat too much, too fast, or too greasy

• Constipation if hydration/fiber is too low

• Fatigue if you under-eat protein and fluids

Reality check: The medication helps appetite—but your habits decide the quality of results (and whether you feel miserable).

Week 1 food rules (keep it boring, keep it easy)

• Protein first (non-negotiable)

  If you don’t prioritize protein, you risk losing muscle, not just fat.

  Aim: ~25–35g protein per meal (or at least 80–120g/day for many adults—your clinician can personalize this).

  Easy protein picks:

  • Greek yogurt, cottage cheese

  • Eggs / egg bites

  • Chicken, turkey, tuna

  • Protein shake (simple, not a candy dessert)

  • Tofu/edamame if you prefer plant-based

• Smaller meals, slower eating

  GLP-1 slows stomach emptying. Big meals + fast eating = nausea.

  Rule: Eat half, wait 10 minutes, then decide if you want more.

• Avoid the “nausea traps” this week

  Common triggers:

  • Fried food, heavy cream sauces

  • Large portions of pasta/bread

  • Alcohol (especially early on)

  • Eating late at night

  You don’t have to “never” eat them. Just don’t be surprised if Week 1 punishes you for it.

• Hydration is part of the medication plan

  A lot of “side effects” are dehydration + low electrolytes.

  Minimum target: 2 liters/day (more if you sweat, walk a lot, or drink coffee).
  Add electrolytes if you’re lightheaded, crampy, or peeing constantly (choose low-sugar options).

• Fiber—add it gently (don’t blow up your stomach)

  If you suddenly double fiber, you may feel bloated.

  Start simple:

  • 1 fruit/day + 1 veggie/day

  • Add chia/flax or a fiber supplement only if needed

  • Consider magnesium glycinate or citrate if your clinician approves for constipation support

A simple Week 1 plate (use this template)

At each meal:

• ½ plate non-starchy veggies (or fruit at breakfast)

• ¼ plate protein

• ¼ plate smart carbs (small portion) or healthy fats

Examples:

• Breakfast: Greek yogurt + berries + chia

• Lunch: Chicken salad wrap (small wrap) + cucumber/tomatoes

• Dinner: Salmon + roasted veggies + small potato

Move more” without the gym: Week 1 NEAT plan

Your best fat-loss ally in Week 1 is NEAT (movement throughout the day). It’s old-school and it works.

The goal

20–40 minutes total walking/day, broken into mini walks.

The easiest method: “10-10-10”

• 10 min walk after breakfast

• 10 min walk after lunch

• 10 min walk after dinner

Even 5 minutes counts. This helps:

• blood sugar control

• digestion

• nausea reduction for some people

• consistent calorie burn without burnout

Add “movement snacks” (2 minutes)

Pick 3–5 times/day:

• walk while on a phone call

• 10 bodyweight squats

• 10 wall push-ups

• carry groceries in two trips

• take stairs once

This isn’t flashy. It’s effective.

Week 1 must-do checklist

• ✅ Protein with every meal

• ✅ 2 liters water/day (electrolytes if needed)

• ✅ Smaller meals, eat slower

• ✅ Walk after meals (even 5–10 minutes)

• ✅ Plan for constipation early (water + gentle fiber)

• ✅ Sleep: 7+ hours if possible (hunger and cravings get worse when sleep is bad)