Nutrition on GLP-1: Lagos Meal Plans & Macro Strategy

GLP-1 changes your appetite. Your nutrition strategy must change too. This guide shows how to eat for maximum weight loss while preserving muscle on Semaglutide or Tirzepatide.

The Macro Reality on GLP-1

Your calorie intake will naturally drop 40-60% due to appetite suppression. That's good. But protein demands INCREASE to preserve muscle during weight loss.

Why Protein Matters More

• Without GLP-1: 60-80g protein/day sufficient for sedentary person
• ON GLP-1: Need 120-150g protein/day (almost double)
• Why: Rapid weight loss + appetite suppression = muscle loss risk
• Protein minimizes this. High protein = preserve lean mass, maximize fat loss

Target Macro Breakdown

Adjust these based on your starting weight: heavier = slightly higher protein targets

Lagos Protein Sources (High Priority)

Getting 120g protein daily is the challenge. Here are practical Lagos options:

Animal Proteins (Highest Quality)

Plant Proteins (Everyday staples)

Protein Powder (Time-Saver)

Whey protein powder: 25g protein per scoop. Mix with water or unsweetened almond milk. Makes hitting 120g protein much easier.

Recommended daily protein spread: 30g breakfast, 40g lunch, 40g dinner = 110g. + 10g snack = 120g target

Sample Lagos Day Eating Plan

1,500 kcal | 120g protein | GLP-1 friendly

Daily totals: 146g protein | 1,320 kcal

Foods to EMPHASIZE on GLP-1

Foods to AVOID on GLP-1

GLP-1 Eating Challenges & Solutions

Challenge: Can't Finish Meals

Solution: Eat 4-5 smaller meals instead of 3. Instead of 400g chicken/rice, do 150g + snack + another meal = more protein throughout day, naturally matches appetite.

Challenge: Protein Boring / Repetitive

Solution: Rotate proteins. Monday: chicken. Tuesday: fish. Wednesday: eggs. Thursday: beef. Friday: beans + rice. Variety keeps sustainable.

Challenge: Protein Powder Expensive

Solution: Use eggs + beans + yogurt as base. Powder optional, not mandatory. 3 eggs + 1 cup beans + yogurt = 80g protein no powder needed.

Challenge: GI Distress from High Fiber

Solution: Increase fiber gradually. Week 1: 10g. Week 2: 15g. Week 3: 20g+. Body adapts. Drink more water alongside fiber.

Hydration on GLP-1 (Critical)

Appetite suppression makes you forget to drink. But you need MORE water:

• Baseline: 2-3 liters normal
• On GLP-1: 4-5 liters needed (prevents constipation, nausea, fatigue)
• Timing: Sip throughout day, not bulk drinking. 250mL every hour = steady hydration
• Signs of dehydration: Dark urine, dizziness, dry mouth, headache. Increase water immediately.

Alcohol on GLP-1 (Be Cautious)

GLP-1 + alcohol = increased intoxication. Appetite suppression + alcohol = nausea. Evidence shows:

• Alcohol slows weight loss (7 kcal per gram, empty calories)
• Can trigger nausea/vomiting on GLP-1
• Impairs judgment (overeating risk)
• Recommendation: Skip first 4 weeks. After tolerance established: max 1-2 drinks weekly (light beer, wine), never on empty stomach

Eating Out (Lagos Restaurants)

Challenge: Most Nigerian restaurants serve large portions + fried foods

Strategy:

• Order small/half portion: Explicitly ask for reduced portion
• Grilled not fried: Ask for grilled chicken/fish instead of fried
• Skip sauces: Get plain with sauce on side (you won't eat much)
• Best Lagos restaurants for GLP-1: Health-focused places (Yellow Chilli, Jemilusi), grilled options at most places

Meal Prep Strategy

Sunday meal prep: Cook weekly proteins in bulk

• Boil 6-8 eggs
• Grill 1kg chicken breast
• Cook 2 cups beans/lentils
• Steam vegetables (broccoli, carrots)
• Cook brown rice (1 cup dry)

This takes 2 hours. Gives you 5-7 days of ready meals. Most people lose consistency when they don't meal prep.