GLP-1s and Food Waste? Tips?

Hong Kong Yanpep International
I started counting cals when I started the meds, but honestly, I don't bother anymore. As long as the scale is trending down, I don't think it matters that much.
 
First shot of 0.25 Ozempic on Wednesday. Feeling good, way less hunger. I go to the gym 4x/week and lift, so protein is huge. So far I've had 2 eggs, a coffee, 2 protein shakes, and a ham and cheese toastie - 780 calories, 92g protein. It's 7:20 PM and I'm not hungry but feel like I should eat more.
 
exact same thing happened to me. didn't feel much even after 2 months, still hungry and craving garbage, only lost a few pounds. jumped the dose yesterday and holy crap—food noise basically vanished. excited to see what happens next. keep pushing, it'll click.
 
On the exercise front - real talk: if you feel faint coming on, take it seriously. Your body's warning you. Get your head lower than your heart, hydrate, check your electrolytes. I've blacked out from this before, not fun.
 
Smaller portions at serving time is the main lever - easier to add than to deal with what's there. Protein first at every meal means you always finish that part. Batch cooking so leftovers become next week's meals rather than waste. The portion reset takes a few months to stabilize.
 
Probably end up wasting a ton of food at my current appetite level. Protein shakes help get more nutrients in fast. Canned beans work too when I need something quick. Got an air fryer recently - throw chicken in and it's ready quick without much fuss.
 
Meal planning on GLP-1s requires a different mental model than before - you're not planning around what you want to eat, you're planning around what you'll actually be able to finish. Smaller, more deliberate portions across fewer items is more practical than trying to adapt previous eating patterns.
 
the meal kit format is one of the better solutions for food waste on GLP-1 - the pre-portioned ingredients mean you are not over-purchasing, and a 2-serving kit often covers 3 or more meals at the reduced appetite level most people settle into. the variety also solves the rotation fatigue that happens when you are cooking for one reduced-appetite person and making the same few things repeatedly
 
Gastroparesis developing and then the full regain plus extra after stopping is the serious end of the side effect spectrum that reinforces the food waste conversation the OP is asking about. The dose management approach to avoid that outcome is to scale down when GI issues develop rather than push through. The OP at 45 lbs down with good A1C numbers is in a much better position than where gastroparesis leads.
 
Don't let meals slide entirely. Even without an appetite, grab something small and gentle roughly every six hours or so. Keeps things running smoother digestively.
 
Order a full entree and immediately request a container to go, unless traveling somewhere without reheating options. Otherwise usually stick to appetizers, which tend to be smaller versions of the full sized dishes anyway.
 
Check the menu ahead of time whenever possible. Fried stuff doesn't agree with me so I avoid it. Usually pick a protein dish and go with salad on the side, dressing separate. Split dessert with someone. Eat until I'm satisfied and box up whatever's left.
 
Wow, honestly we still eat out at least once weekly, it's more of a social ritual and genuinely something I look forward to. Order whatever sounds good, usually something that reheats decently. Bring the leftovers home and turn that into lunch across the following days.
 
Do the exact same thing. We're often running around all weekend and don't need to stop and eat everywhere we pass. Usually just grab something small mid-afternoon somewhere, last weekend it was a sandwich shop.
 
Hey, really solid approach here. Treating meals like a planned task rather than just reacting to hunger signals makes total sense, especially while on these medications.

Noticed something similar personally. Without a plan in place, it's surprisingly easy to eat too little or come up short on protein without even noticing.

That bowl concept is a smart one too. Keep a simple base and rotate the flavors, stays interesting without losing focus.

The point about preserving both muscle and bone stood out, that piece tends to get overlooked pretty often.

Really appreciate everything shared here, plenty to take away from it.
 
Portion-size snacks are a win! Finishing a whole bag is about feeling done with something, and nobody likes coming back to crumbs. I can't remember my last chips, what a win, since pre-GLP-1 I couldn't eat a sandwich without them. Shot day is my weekly treat day, no cheating, only treating! It's on my weekly calendar so there's no deprivation, which helps with lingering mental hurdles. I get takeout at a Belgian cafe that does high quality food, and leftovers wait for the next day. My order shrinks weekly, which is good for my wallet too!
 
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