Restaurants serve plates built for big appetites. On a GLP-1 you may be full after a few bites. That is fine: you can still enjoy eating out.

Before you order

  • Look at the menu ahead and pick a protein-first dish.
  • Starters and small plates are often the right size for you.
  • Ask for sauces on the side.

Good choices

  • Grilled chicken, fish or shrimp with vegetables
  • Soups and broths with a protein
  • Egg dishes, omelettes, frittatas
  • Greek, Japanese and Middle Eastern menus often have smaller protein plates: souvlaki, sashimi, kebab with salad

Go easy on

  • Fried dishes and creamy sauces, especially near injection day
  • Bread baskets before the meal
  • Sugary cocktails and fizzy drinks

At the table

  • Eat the protein first, slowly.
  • Put your fork down between bites.
  • Stop at the first sign of fullness and ask for a box. There is nothing rude about it.
  • Share a main, or order a starter as your main.

Drinks

Alcohol can add calories without nutrition and may sit badly with GLP-1 side effects. If you drink, keep it small and have water alongside.

Sources

This article shares general food ideas, not medical advice. Talk to your prescriber about your dose, side effects and any condition that changes what you should eat.