r/Glp1meals

Airport food is one of those things that seems so easy until you’re actually standing there with a tiny appetite and a delayed flight. You’re basically surrounded by $15 greasy breakfast sandwiches and massive pastries that just look like a stomach ache waiting to happen.

My "airport kit" is pretty basic these days because I just can’t risk a travel day going south. I usually toss a few things in my bag so I don’t end up standing in line for a burger out of pure desperation.

Usually that’s a protein bar (one that isn't basically a candy bar), some pretzels or crackers, and a few ginger candies just in case. I also never travel without electrolyte packets because airport air is so dehydrating. If I’m leaving from home, I’ll grab a banana or one of those applesauce pouches. I’ll even throw in some turkey sticks or a tuna packet, I know the tuna is a bit "much" for a plane, but I'd rather have the protein if I'm stuck for five hours.

The main thing for me is just not trying to eat a "real" breakfast. I do way better with a few bites of protein and something salty while I just sip on water or electrolytes. The airport is the last place I want to test my luck with a massive egg sandwich and a coffee.

If there’s a delay, I try to eat something small before I start feeling shaky or nauseous. Waiting until you’re actually "starving" is usually what makes the whole day a lot harder.

What actually works for you guys? I’m mostly looking for stuff that won't get gross if it has to sit in a bag for four hours.

I’ve been on tirz since February and have lost 35 lbs over the past three months. I started with Brello at 2.2mg, then increased to 4.4 and eventually 6.6.

In the beginning, I was doing really well prioritizing protein and felt pretty good overall. Over the last few weeks, though, I’ve really been struggling to eat, whether it’s from nausea or just that “nothing sounds good” feeling and decision fatigue.

I had been averaging about 2 lbs per week, but in just the last two weeks I’ve lost 8 lbs and barely eat anything during the day, and I honestly feel awful.

I recently received my first refill from Brello, but now I’m questioning whether I even want or need to keep going. I’ve already dropped my last dose back down to 4.4. Should I go all the way back to 2.2? I’m basically at my goal weight, so I’m wondering if it would make sense to use what I have left as a maintenance dose instead.

I know people often say things like just have a protein shake, or eat something small, but my appetite loss and nausea are so intense right now that I’m struggling to even get down a small bowl of Cheerios.

I would really love to hear from anyone who has been in a similar spot. Any advice would mean a lot!

Asian grocery stores are honestly one of my favorite places to shop. I really think they are underrated for what we need. They have so many of those small, gentle "building blocks" for meals that do not feel heavy, think soft tofu, warm broths, rice, dumplings, and all those freezer staples you can turn into a tiny bowl instead of a full dinner production.

I usually look for a few specific things: white miso paste and soft tofu (including that egg tofu that comes in the tubes), tofu pouches, and congee packets. I also stock up on frozen dumplings, shrimp, and those cooked fish cakes. For snacks, I grab seaweed, rice crackers, and edamame, plus those small yogurt drinks if they sit well with you.

One of my easiest go-to meals is just miso soup with soft tofu and a little rice on the side. It is warm, salty, and simple without feeling too rich. A few spoonfuls of rice in the broth can make it feel more like a "real" meal, even when a full plate sounds like a nightmare.

Congee is another one I come back to constantly. Rice porridge with egg, shredded chicken, or shrimp is so soft and easy to portion out. It is especially helpful on those days when chewing feels like more effort than it should be. It is basically the food version of a "quiet room" for your stomach.

I also like keeping frozen dumplings around because you do not have to commit to a big serving. You can steam four or five, add broth, and just stop there. That absolutely counts as dinner when that is all your appetite can handle.

The nice thing about these staples is that they let you build food gently. A little broth, a little protein, and something soft. Nothing dramatic. Just enough to make eating feel possible.

I honestly think it helps to have a little emergency stash in your desk drawer. Not because we’re trying to snack all day, but because those "nothing sounds good" days can sneak up so fast. One minute you’re deep in emails, and the next you realize you’re feeling shaky and a bit queasy, and absolutely nothing from the office cafeteria looks safe.

My go-to formula is usually just picking two things: one protein heavy item and one gentle, stomach safe carb.

I usually keep stuff like tuna or salmon packets, turkey sticks, and those roasted edamame packs. For the "gentle" side, it’s mostly crackers, pretzels, or even just an applesauce pouch. I also always have electrolyte packets and ginger chews on standby because sometimes that "wobbly" feeling is just dehydration masquerading as hunger.

My favorite "boring" combo is probably just crackers with a tuna packet, or an oatmeal cup with a peanut butter packet stirred in. It’s definitely not a glamorous meal, but it’s steady and simple, and it's way better than waiting until I feel completely awful.

The biggest thing I’ve learned is to stop waiting for the perfect meal when the appetite is being touchy. Sometimes just a few bites of something plain and familiar is enough to settle things so I can actually

finish my day. Plus, I try to pick stuff that doesn't leave my cubicle smelling like a deli. Bonus points for snacks that don't announce your lunch to the whole floor.

What do you keep at work for emergency food?

I'm getting started on Ozempic soon and am looking for some meal ideas.

To lose weight, I've typically stuck to a low carb (<25g) diet. I'm wondering if being on a GLP-1 can allot me a few extra carbs.

What are some lower carb meal ideas that you swear by?

Been on glp1 for 2yrs and never tracked food on excel/app. Wondering if it is worth doing it now and what insights anyone has gained/led to a change for them? Basically is it worth the effort? Thanks

Hi, I'm going back to GLPs after a year off. Trying Tirz this time as sema stopped working at the dose available to me (1mg). You don't really need all the back story, because what I'm looking for now is some food advice. I have really struggled with sugar addiction and had hoped that taking the med would quiet my urges. It didn't. I struggled to make good choices when I didn't feel like eating. It was easier or felt better to eat a few crackers or cookies, sweetened meal replacement bars, or whatever. I really want to shift my diet back to whole food plant based, which I have been in the past but struggle to maintain.

The difficulty with whole food plant based eating is that it focuses on filling up on low calorie foods, like salads, cooked starches like potatoes, and vegetables, while getting protein from beans and tofu. When I was on semaglutide, I worried about "filling up" on low calorie foods and not getting enough calories. But then I didn't feel like eating some of those healthy foods and I made bad choices, like processed bars and other things. I'd like to do better this time.

Does anyone else eat whole food plant based on this diet? Any tips? I am hoping to do a smoothie for breakfast, salad with beans/tofu for lunch, and things like sweet potato with black beans and broccoli; lentil stew; veg chili; and curried cauliflower with rice for dinners.

I do not want to go back to meal replacement bars or pre-made protein drinks. What are your go-to foods for a bit of nausea while trying to eat super healthy? I'm hoping to kick the sugar habit quickly!

With holiday travel coming up, I’ve been thinking about those quiet hotel meals that actually make a trip feel easier. I used to think hotel dinners basically had to be a "last resort" eaten with a plastic fork under bad lighting, but you can actually get pretty far if your room has a mini-fridge, a microwave, or even just one of the two.

The microwave and fridge combo isn't always a given. Usually, the fridge is there, but the microwave is a toss-up. If it’s not in the room, I’ve found it’s usually worth a quick trek down to the lobby or the breakfast area to use the shared one.

My go-to lately is usually a mix of a microwave rice cup and some pre-cooked chicken strips (or just rotisserie chicken from a grocery store nearby). If the hotel freezer actually works and isn't just a block of ice, I’ll throw in some steam-in-bag veggies too.

The big thing for me is keeping it moist. On these meds, trying to power through a dry, protein-heavy meal while sitting on the edge of a hotel bed is the worst. I usually add a little broth, some salsa, or even a spoonful of cottage cheese on the side to keep everything from being too "sandy" or hard to get down.

And if I’m really not feeling it, I just make the portion tiny on purpose. A few bites of chicken and some rice is plenty. No need for the full "dinner performance" if your stomach isn't in the mood. If it's a really bad night and I don't even have a microwave, I just stick to a high-protein yogurt and some crackers from my bag.

What are your go to hotel meals that don't need a real kitchen? I'm always looking for better options for when I'm on the road.

The air fryer is honestly one of my favorite ways to make a quick meal, but only if the food still feels good the next day. Because reheated, bone-dry protein? Absolutely not. That is how I end up sitting there, staring at one sad piece of chicken like we are having a private argument.

The meals that work best for me are usually small, simple, and incredibly easy to add moisture to. Lately, I've been sticking to a few reliable favorites: chicken meatballs with a little rice and sliced cucumber, a simple turkey burger patty on toast, or air-fried salmon bites with baby potatoes (if salmon sounds good to you right now). Tofu cubes and chicken tenders are also great, but I always pair them with a soft side instead of dry fries.

My absolute golden rule is that you have to add something moist to the plate. Yogurt sauce, hummus, salsa, a splash of broth, or even a spoonful of applesauce makes a massive difference. It does not have to be fancy. It just needs to make the meal easier to chew, swallow, and actually want to finish.

For leftovers, things like meatballs, tofu, turkey patties, and salmon bites are just so much more forgiving. They reheat gently without going from "meal prep" to "shoe leather" in thirty seconds.

I’m the cook in my family and friend group. The process of eating on Triz has been a challenge and felt isolating. I’ve been feeding myself and not knowing how to cook for company.
Tonight we had impromptu company and I shared my prepped foods. It was popular and well received.
Vegetable and turkey soup, salad and whole grain bread. I feel hopeful.