Struggling to eat on GLP-1s?

A smaller appetite might seem like the perfect shortcut to weight loss, but it comes with its own set of hurdles. Eating less can make it harder to get the nourishment your body needs. And without enough fuel, you risk feeling tired, slowing your progress, and impacting your overall health over time.

GLP-1 medications work by mimicking your body’s natural fullness hormone. That means many people taking them feel satisfied with much smaller portions, or even find themselves skipping meals. While that might sound ideal, your body still needs daily nourishment to function properly.

GLP-1s and Appetite: What’s happening?

GLP-1 receptor agonists mimic a hormone that slows digestion and reduces hunger. This can help people feel fuller for longer and naturally eat less. But it also makes it trickier to get the nutrients your body still needs, especially protein, fibre, and essential fats.

The Nutritional Risk

When your appetite drops on GLP-1 medications, so can your intake of essential nutrients. Skipping meals or eating too little over time can backfire.

Some of the most common issues include:

• Fatigue: Without enough calories, your body runs low on energy
• Muscle loss: Eating too little protein can lead to muscle breakdown
• Cravings: Under-fuelling early in the day can trigger intense hunger later
• Digestive issues: Skipping fibre or hydration can cause bloating, constipation, or discomfort

This is why it’s critical to focus on the quality of what you eat, small means can still be mighty.

The Real Food Fix: What to eat when you're eating less

Eating less doesn’t have to mean compromising on quality. In fact, it’s an opportunity to reimagine your diet with better ingredients and smarter choices. Think:

• Fewer processed foods, more natural, nourishing ingredients
• Prioritise protein: Aim for at least 1g of protein per kg of body weight
• Avoid empty calories: Ditch the sugary snacks and ultra-processed options
• Choose fibre-rich foods: Important for digestion and satiety

That’s exactly why Purition exists. It’s real food, ready in seconds, which will give your body the nutrition it needs, without the effort or appetite needed for a full meal.

Purition makes it simple

Each serving offers:

• High protein to preserve lean mass
• Essential fats for brain and hormonal health
• Natural fibre to support digestion
• Balanced macros to keep energy steady

Whole food recipes to support GLP-1 medication

Here are three simple, gentle recipes to help you stay nourished, even when your appetite says otherwise.

Morning kick-start shake

Ingredients:

• 40g Purition (any flavour)
• 200ml almond milk (or any other alternative)
• Optional: ½ frozen banana or a few raspberries 

Method:

• Blend all ingredients together for 30 seconds
• Sip slowly as your body needs time to adjust, especially in the morning 

Why it works: Light on the stomach but rich in nutrition. Ideal when you’re just not up for breakfast but still want and need to start your day right.

Mini yoghurt bowl

Ingredients:

• 3 tbsp Greek or Greek style yoghurt (or a dairy-free alternative)
• 2 tbsp Purition (try Mixed Berry or Macadamia & Vanilla)
• Optional: A few chia seeds or fresh blueberries on top 

Method:

• Stir Purition into yoghurt until fully mixed 
• Tip: If using Greek yoghurt, add a splash of water to loosen it up if needed
• Optional: top with berries

Why it works: Balanced macros, gentle on digestion, and easy to portion.

Warming purition porridge

Ingredients:

• 40g Purition
• A dash of hot milk or water
• A sprinkle of cinnamon and 1 tsp almond butter

Method:

• Just add a dash of hot water or milk to 40g Purition. You may need to add more liquid depending on desired consistency.
• Optional: top with cinnamon and almond butter

Why it works: Comforting and warm, perfect if your appetite improves later in the day.

Small meals, big Impact

On GLP’1s, food becomes something else: not just a source of comfort, but a strategic tool for well-being. And with real, whole ingredients like almonds, chia seeds and coconut, you get the nutrients your body craves without needing large quantities.