Setting Up Your Home for Success

Studies show that the foods most visible in your kitchen are the ones you reach for most — and that simply swapping what's on your counter can make a measurable difference in your weight

You do not need a perfect kitchen. You need a kitchen that makes the right choices easier than the wrong ones. This guide walks you through a pantry audit, what to stock, how to approach simple meal prep, and which kitchen tools are worth having.

‍

The Pantry Audit

You do not need to throw everything away. The goal is to reorganize and gradually replace — not to create a sense of deprivation. Work through these three steps in order.

Step 1

Identify and Relocate

Move these items to less visible, less accessible locations — high shelves, back of cabinets, or out of the kitchen entirely.

• Ultra-processed snack foods (chips, crackers, cookies, candy)
• Sugary beverages (soda, juice, sweetened coffees)
• High-sugar breakfast cereals
• White bread, white pasta, white rice (in large quantities -small amounts are fine)
• Ice cream and high-fat frozen desserts

Step 2

Keep and Prioritize

These deserve prime real estate — eye level in the fridge, front of the pantry, on the counter.

Protein sources (your top priority for preserving muscle during weight loss):

• Eggs
• Greek yogurt and cottage cheese
• Canned or fresh tuna, salmon, and other fish/seafood
• Rotisserie chicken or other lean poultry
• Dairy: milk, cheese (in reasonable portions)

Fruits and vegetables:

• Fresh and frozen vegetables
• Whole fruits (keep a fruit bowl on the counter)

Whole grains and legumes:

• Oats, quinoa, brown rice, whole wheat bread
• Beans, lentils, and other legumes

Healthy fats:

• Olive oil, avocado
• Nuts and nut butters — in measured portions (calorie-dense but nutrient-rich)

Step 3

Read Labels With One Goal

When buying packaged foods, check one thing first: protein per serving.

• Aim for at least 5–7g of protein per serving for snacks
• Aim for 20–30g of protein per meal
• Your care team will help you set a personalized protein target based on your body weigh
• Everything else is secondary — protein is the priority nutrient on GLP-1

‍

Stocking a GLP-1-Friendly Kitchen

Because GLP-1 medications reduce your appetite significantly, you will be eating less — which makes every bite count more. Focus on nutrient density over volume. The foods below give you the most nutritional return per serving, which matters especially when portions are smaller than before.

Foods to minimize — especially on and around injection day:

• High-fat, fried, or greasy foods — slow gastric emptying further worsens nausea and bloating
• Spicy foods — can aggravate reflux and nausea during initiation and dose titration
• Carbonated beverages — worsen bloating, belching, reflux, and early fullness
• Sugary foods and drinks — provide empty calories when every bite needs to count; can worsen GI symptoms
• Alcohol — worsens nausea and reflux on GLP-1 therapy, adds empty calories, and increases dehydration risk; minimize especially during dose escalation

‍

Meal Prep Basics

You do not need to spend a Sunday cooking elaborate meals. Simple batch preparation — 45–60 minutes once or twice a week — makes a big difference on the days when your appetite is low, fatigue is high, or time is short.

The goal is to have components ready, not complete meals. When building blocks are already prepared, you can assemble a balanced plate in under 5 minutes without thinking — exactly what you need on a low-appetite, low-energy day.

The Simple Weekly Prep Formula

Sample assembly ideas from prepped components

💡Tip: If you find yourself forgetting to eat or going long stretches without food, set a phone alarm or reminder every 3–4 hours. Skipping meals can worsen nausea and create a cycle where not eating makes you feel worse, which makes you less likely to eat. Regular small meals — even tiny ones — help break that cycle.

‍

Practical Tips for Day-to-Day Eating

Eating habits that help on GLP-1:

• Use smaller plates and bowls — When your appetite is reduced, a full small plate feels more satisfying than a half-empty large one. Portion-control plates with marked sections for protein, vegetables, and grains can also help you build balanced meals.
• Set scheduled eating times — your hunger cues will be blunted; eating on a schedule prevents under-eating by accident
• Eat protein first — before filling your plate with anything else, put your protein down first. When portions are small, protein is the first thing to get crowded out-— and it is the most important nutrient to protect your muscle.
• Pre-portion your snacks — eating directly from large containers makes it easy to either overeat impulsively or feel overwhelmed and eat nothing. Small bags or containers with set amounts keep things simple.
• Eat slowly — GLP-1 slows gastric emptying; eating too quickly leads to uncomfortable fullness nausea, or vomiting. Take your time, chew thoroughly, and stop when you feel comfortably satisfied

Practical backup strategies:

• Keep a protein shake or powder on hand for days when solid food is unappealing — this is not a crutch, it is a tool
• Stock frozen vegetables — they are just as nutritious as fresh, last much longer, and require almost no preparation
• Keep single-serve Greek yogurt cups in the fridge — ready to eat, high in protein, easy to tolerate
• Batch cook on a good day — energy and appetite vary week to week; doing prep when you feel well makes low-energy days much easier
• Do not wait until you are hungry — on GLP-1, that signal may not come. Skipping meals can start a cycle where not eating worsens nausea, which makes you even less likely to eat. Eat by the clock, not by hunger.

💡Important Reminders: Stay hydrated — aim for at least 64–80 ounces (8–10 cups) of fluid per day.
Stay upright for 2–3 hours after meals to reduce acid reflux  

‍

Kitchen Tools Worth Having

You do not need a stocked restaurant kitchen. These six tools have an outsized impact on how easily you can eat well on GLP-1 medication.

Reach Out to Your Care Team If:

• You are struggling to eat enough and feel overwhelmed by food choices — your dietitian can help you simplify
• You notice that your relationship with food is going beyond appetite suppression — fear of eating, rigid rules, or distress around meals may warrant a specialist referral
• You are consistently eating fewer than 1,200 calories per day (women) or 1,500  per day (men)
• You are losing more than 3–5 lbs per week or experiencing hair loss and fatigue together

‍

You do not need a perfect kitchen

You need a kitchen that makes the right choices easier than the wrong ones. Start with the pantry audit, stock a few key protein sources, and do one batch prep session this week. Those three steps alone will change how the first weeks feel.

💡Questions? Connect with your Onsera care team through the app.

‍

_{This handout is for educational purposes only and does not replace personalized medical advice from your healthcare provider. Always consult your Onsera care team before making changes to your medications or treatment plan.}