Weight-loss injections work partly by shrinking your appetite — great for eating less, but it means the food you do eat has to work harder. Getting enough protein and nutrients from small portions is the challenge. Here's exactly what to eat, how to handle side effects, and a free tool that builds a day of meals around your appetite.
Get a personal day of small, protein-packed meals — free, built by AI around your appetite.
Open the free nutrition engine →Eat protein first, every meal
With little room in your stomach, put protein before carbs and fats. Eggs, Greek yogurt/skyr, chicken, fish, tofu, cottage cheese. If a meal is tiny, a protein shake fills the gap.
Small, nutrient-dense meals
Instead of 3 big meals, aim for 4-5 mini meals. Every bite should carry protein, fiber and nutrients — there's no room for empty calories. Our free AI meal planner builds exactly this around your targets and preferences.
Manage nausea with food choices
A common side effect. Eat slowly and stop when full; choose smaller, lower-fat, blander foods when queasy; sip water through the day; ginger can help. Heavy, greasy meals make nausea worse.
Cover the basics
Stay hydrated, don't skip vegetables and fiber (helps constipation, a common issue), and consider omega 3 and vitamin D for overall health during rapid weight loss.
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What if I can barely eat?
Focus each small meal on protein first, and use a protein shake to reach your target. Talk to your doctor if you truly can't eat.
Can the AI meal plan help?
Yes — it builds 4-5 small, protein-focused meals hitting your exact calorie and protein numbers, in your language.
Should I count calories?
The injection controls appetite, so extreme counting isn't needed — but knowing your protein target matters. The calculator gives it.