If you’re on a GLP-1, you’ve probably noticed your appetite has changed — maybe you’re eating less, feeling full faster, or not as hungry between meals. That’s totally normal. But with a smaller appetite, it’s more important than ever to make every bite (and sip) count.

That’s where protein and fiber, the ultimate power duo, come in.

1. Protein: The Building Block That Keeps You Strong

Even when you’re eating less, your body still needs protein to maintain muscle, support metabolism, and keep you feeling steady throughout the day.

Protein does more than just “fill you up.” It helps:

• Preserve lean muscle as you lose weight

• Keep your energy levels balanced

• Support recovery from workouts or daily activity

• Stabilize blood sugar and reduce cravings

When your meals are smaller, getting enough protein can be tricky. That’s why finding easy, high-quality sources, like shakes, smoothies, eggs, Greek yogurt, or tofu — can make a big difference. Every gram counts.

2. Fiber: The Unsung Hero of Fullness and Gut Health

Fiber is often overlooked, but it’s your digestive system’s best friend and another key to feeling satisfied when you’re eating less.

Fiber helps:

• Slow down digestion for longer-lasting fullness

• Support healthy gut bacteria (which impacts everything from mood to metabolism)

• Promote regularity and reduce digestive discomfort

• Keep blood sugar levels steady

If you’re on a GLP-1, you might notice your digestion feels a little different at times. Adding gentle, plant-based fiber, from fruits, veggies, oats, chia seeds, or low-sugar shakes, can help your system stay balanced and comfortable.

3. The Secret Is in the Combo

Protein and fiber work even better together.
When you combine them in the same meal or snack, you create a lasting sense of fullness that helps you stay satisfied longer. It’s a simple, science-backed way to support your goals, whether that’s maintaining energy, eating mindfully, or managing weight.

4. Easy Ways to Add Protein + Fiber to Your Day

You don’t need to overhaul your diet to get the benefits. Try these small swaps:

• Add chia or flax seeds to your smoothie

• Pair veggies with hummus or Greek yogurt dip

• Choose a protein shake that also has fiber for a balanced, easy option (like Koia!)

• Keep a high-protein, high-fiber snack on hand when hunger strikes

Little adjustments like these help you nourish your body — even when your appetite isn’t as strong.

5. The Takeaway

GLP-1s can be a powerful tool on your health journey, but real progress comes from fueling your body well. By focusing on protein and fiber, you’ll support your strength, digestion, and energy, all while helping your smaller meals go further.

It’s not about restriction. It’s about nourishment that works with you, one balanced bite (or sip) at a time.