The GLP-1 Nutrition Guide
The GLP-1 Nutrition Guide
Updated 2026 Edition now available
The expanded 108-page GLP-1 Nutrition Guide is a practical ebook for people taking Ozempic, Wegovy or Mounjaro, and the health professionals supporting them.
It provides clear guidance on eating well with a reduced appetite, preserving muscle during weight loss, meeting protein needs, managing side effects, and building meals using flexible balanced and lower-carb plate models.
Inside, you’ll also find practical support for fibre, hydration, low appetite days, nutrition top-ups, eating out, travel, food noise, weight plateaus, undernutrition risk and long-term habits.
This guide is not about following another strict meal plan. It is designed to help you understand what matters most and make confident food decisions that support your health in real life.
Organisation and clinic licences available
If you are a clinic, hospital, diabetes service, health professional team or organisation wanting to use this guide with patients or clients, organisation licensing is available.
Licences can include internal clinical use, patient distribution, staff education and access to updated versions. Pricing depends on organisation size and intended use.
Please contact Deconstructing Diabetes admin@deconstructingdiabetes.com.au to discuss the most suitable licence for your service.
This expanded 2026 edition has been significantly updated and now includes 107 pages of practical nutrition guidance for people taking Ozempic, Wegovy or Mounjaro, as well as health professionals supporting clients or patients using these medications.
The guide goes beyond simply “eat less” or “increase protein.”
It helps readers understand how to maintain nutrition when appetite is reduced, manage common side effects, protect muscle during weight loss, build balanced meals, navigate eating out and develop habits that can support long-term success.
What’s inside
This guide includes practical support for:
understanding GLP-1 medications and appetite changes
eating well when appetite is reduced
Minimum Viable Nutrition for low-appetite days
protein needs and protecting muscle
fibre, fluids, carbohydrates and fats
balanced and lower-carb plate models
breakfast, lunch, dinner and dessert ideas
nutrition top-ups for smaller appetite days
eating out, takeaway, travel and holidays
nausea, reflux, constipation and other common side effects
red flags for undernutrition
food noise, non-hungry eating and mindful eating
plateaus, maintenance and long-term habits
FAQs for nutrition, diabetes and medication-related questions
a practical GLP-1 nutrition and lifestyle checklist
Who this guide is for
This ebook is suitable for people who:
are taking Ozempic, Wegovy, Mounjaro or another GLP-1/incretin-based medication
are thinking about starting one of these medications
have reduced appetite and want to make sure they are still eating well
are experiencing side effects such as nausea, reflux, constipation or low appetite
want to protect muscle and strength during weight loss
are living with type 2 diabetes, prediabetes, insulin resistance or weight-related health concerns
want practical meal ideas without rigid meal plans
want to build habits they can continue long term
It is also useful for health professionals who want a practical, patient-friendly resource to support education around GLP-1 nutrition, side effects, protein, meal structure, food behaviour and long-term maintenance.