The Matrix HealthA dietary plan built around your treatment.
Medication works best alongside the right food and movement habits. Your The Matrix Health clinician tailors this framework to your goals, preferences, and any medical conditions.
Protein-forward meals
Aim for 25–35 g of high-quality protein per meal to preserve lean muscle while losing weight on GLP-1 therapy.
Fibre & whole foods
Vegetables, legumes, and whole grains support digestion and help manage common GLP-1 side effects like constipation.
Hydration
2–3 L of water daily reduces nausea, supports metabolism, and helps you read true hunger cues.
Smart snacks
Greek yogurt, cottage cheese, edamame, or a small handful of nuts — protein + fibre, not sugar spikes.
Movement
150 minutes/week of moderate activity plus 2 strength sessions to protect muscle and improve metabolic health.
A sample day on plan
An example — your clinician will adjust portions, swaps, and timing based on your treatment plan and side-effect profile.
- BreakfastGreek yogurt with berries, chia seeds, and a drizzle of honey
- LunchQuinoa bowl with chickpeas, roasted vegetables, and tahini
- SnackCottage cheese with cucumber and a pinch of black pepper
- DinnerBaked tofu, lentils, and a large mixed green salad
- Hydration2–3 L water, herbal tea, electrolytes if needed
What to limit
These choices commonly worsen GLP-1 side effects or stall progress.
- Large, high-fat meals (worsen nausea on GLP-1s)
- Sugary drinks and most fruit juices
- Ultra-processed snacks with little protein or fibre
- Excess alcohol — slows progress and adds empty calories
This page is general guidance only and is not a substitute for individual medical or dietary advice. Patients with diabetes, kidney disease, or other conditions should follow the plan reviewed by their clinician.
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