What to Eat on Mounjaro, Wegovy or Ozempic

A Practical Food & Nutrition Course

SUPPORT YOUR BODY WHILE APPETITE IS REDUCED

Confused about what to eat on Mounjaro, Wegovy or Ozempic? Learn how to support protein, digestion, muscle maintenance and long-term weight loss habits with simple nutrition lessons, recipes and meal plans.

Created by Sonia Hollis (MSc Personalised Nutrition)

Yes - Get Instant Access (£39)

What’s Inside the Course

So you’re not left guessing what to eat while your appetite is reduced

This course gives you a clear, practical way to support your body while using GLP-1 medication — without overcomplicating meals, tracking everything, or following another restrictive diet.

✔ 4 step-by-step modules
Understand GLP-1 medication, appetite, digestion, nutrition needs, muscle maintenance and long-term habits.

✔ Clear, science-led guidance
So you know what actually matters for protein, fibre, hydration, side effects and nutrient intake.

✔ Downloadable guides and resources
Access recipe downloads, course resources and practical tools you can refer back to when needed.

✔ Cooking videos and recipes
Learn how to prepare simple meals and snacks that support protein, fibre, digestion and lower-appetite days.

✔ Meal planning support
Use flexible sample meal plans to help you build balanced meals without starting from scratch.

✔ SMART goal activities
Turn what you learn into realistic weekly actions that help you build lasting habits.

Take a Look Inside the Course

Want to see what’s included before you join? In this short walkthrough, I’ll show you the course layout, modules, digital meal planner, cooking videos, weekly meal plans and downloadable resources, so you know exactly what you’ll get access to.

Get Instant Access for £39

Why you might feel unsure what to eat on GLP-1 medication

If you’re taking Mounjaro, Wegovy or Ozempic and suddenly eating less than usual, it can be hard to know whether you’re actually nourishing your body properly.

You might recognise some of these:

You feel full quickly and struggle to finish normal meals
You’re unsure whether you’re getting enough protein
You’re dealing with nausea, constipation or slower digestion
You’re not sure what a GLP-1-friendly meal should actually look like
You want weight loss results, but you also want to protect your long-term health

The reality is, GLP-1 medication can support appetite control — but it does not automatically teach you how to eat well while your appetite is reduced.

Without a clear nutrition structure, it is easy to undereat protein, miss key nutrients, struggle with digestion, or rely on random small meals that do not properly support your body.

This is exactly what this course is designed to help you understand and apply.

Why this course works

A simple, structured way to understand what to eat while your appetite is reduced.

Clear, practical guidance

Understand what matters most while using GLP-1 medication — including protein, fibre, hydration, digestion, side effects and muscle maintenance.

Designed for real life

With 4 structured modules, cooking videos, recipes, handouts and meal planning support, you can turn the information into practical meals and habits you can actually stick to.

Science-led, not trend-led

Understand how appetite, digestion, nutrients and muscle maintenance work together, so you know what to focus on and why it matters.

What you’ll learn across the 4 modules

Understanding GLP-1 & Key Nutrition Foundations
Learn how GLP-1 influences appetite, digestion, fullness and blood sugar regulation, and why protein, fibre and hydration become so important during weight loss.

Resources included
Cooking videos, recipe downloads, SMART goal activity and a flexible sample meal plan to help you apply the foundations in everyday life.

Nutritional Foundations for GLP-1 Support
Explore calcium, iron and vitamin D, learn how key nutrients work together, and discover how to build balanced meals and snacks when appetite is reduced.

Resources included
Cooking videos, recipe downloads, SMART goal activity and a sample meal plan focused on nutrient-dense meals, snacks and smoothies.

Muscle Maintenance & Managing Side Effects
Understand why muscle maintenance matters during weight loss, how protein and strength-based activity work together, and how to manage common digestive symptoms such as nausea, constipation and diarrhoea.

Resources included
Cooking videos, recipe downloads, SMART goal activity and a sample meal plan with protein-rich, fibre-supportive and easier-to-tolerate options.

Long-Term Habits & Monitoring Progress
Build sustainable routines around regular meals, balanced plates, mindful eating, meal prep and progress tracking beyond the number on the scale.

Resources included
Cooking videos, recipe downloads, SMART goal activity and a final sample meal plan to help you choose one realistic habit to carry forward after the course.

This course is for you if…

You’re taking Mounjaro, Wegovy or Ozempic and feel unsure what to eat

Your appetite is reduced and you’re worried you may not be getting enough protein or key nutrients

You feel full quickly and need smaller, more practical meal ideas

You want to support muscle maintenance while losing weight

You’re dealing with nausea, constipation, slower digestion or unpredictable appetite

You want simple recipes, meal plans and guidance without following another restrictive diet

This course is not for you if…

This course is designed to provide general nutrition education and practical support. It may not be the right fit if:

You are looking for advice on medication choice, dosage, stopping or starting GLP-1 medication

You need a personalised medical nutrition plan based on your blood results, health history or medication list

You are experiencing severe, persistent or worsening side effects and need medical support

You need specialist support for an active eating disorder, disordered eating, restriction or body image concerns

You are looking for a very low-calorie diet, strict meal plan or quick-fix weight loss approach

You want individual supplement or medication recommendations rather than general nutrition education

If any of these apply, please speak with your GP, prescribing clinician, dietitian or healthcare provider for individual advice.

GLP-1 Nutrition & Weight Loss

SUPPORT YOUR BODY WHILE APPETITE IS REDUCED

Start feeling clearer about what to eat

Get Instant Access

GLP-1 Nutrition & Weight Loss Course

If you’re taking Mounjaro, Wegovy or Ozempic and feel unsure what to eat, this course gives you a clear, practical structure to follow.

You’ll learn how to support protein intake, digestion, muscle maintenance, hydration, key nutrients and long-term habits while your appetite is reduced.

No extremes. No complicated plans. Just practical nutrition guidance you can apply at your own pace.

✔ Instant access
✔ 4 self-paced modules
✔ Cooking videos and recipes
✔ Downloadable meal plans and resources
✔ SMART goal activities
✔ Created by Sonia Hollis, MSc Personalised Nutrition

Get Instant Access for £39

You don’t need to keep guessing what to eat

If your appetite has changed since starting Mounjaro, Wegovy or Ozempic, it can feel confusing to know what your body actually needs.

The missing piece is often having a clear nutrition structure — one that helps you prioritise protein, fibre, hydration, key nutrients and digestion without turning food into another strict diet.

Ready to start feeling clearer about what to eat?

You don’t need to keep second-guessing your meals. This course gives you a clear, practical way to support your body while using GLP-1 medication — with simple lessons, recipes and meal planning support you can apply straight away.

✔ No extreme diets or complicated rules
✔ Practical nutrition strategies you can use straight away
✔ Designed to support real life — not overhaul it

Get Instant Access for £39

Instant access • Learn at your own pace • No prior knowledge needed

Sonia Hollis, MSc Personalised Nutrition

✔ Registered Nutritional Therapist (CNHC)
✔ MSc Personalised Nutrition
✔ Evidence-based, practical approach

Meet Your Nutritionist

CNHC Quality_Mark_web version - reduced size

I’m Sonia Hollis, a qualified Nutritional Therapist with an MSc in Personalised Nutrition. I specialise in practical, science-led nutrition support for adults who want to improve their health, energy, weight and long-term wellbeing.

What I see time and time again is this: people are often told that GLP-1 medication can reduce appetite, but they are not always given enough practical guidance on what to eat when appetite is lower.

That can leave people unsure whether they are getting enough protein, fibre, fluid or key nutrients — especially if they are dealing with nausea, constipation or feeling full very quickly.

This course has been designed to give you clear, practical nutrition guidance so you can feel more confident about supporting your body while working towards sustainable weight management.

Trusted by real clients

This course is built on the same evidence-based, practical approach I use across my nutrition education and client support.

You can also explore more of my approach on YouTube, where I share practical, science-led nutrition for midlife health.

    
 
 
       Posted on Google  
   
   Emie Kitson 
 
 
 
 Trustindex verifies that the original source of the review is Google. Fabulous information, motivation and she’s got your back when things don’t go to plan, offers great strategies and support. I feel lively, happy and healthy now thanks Sonia xxx
  
 
      Posted on Google  
   
   Rachael Walding 
 
 
 
 Trustindex verifies that the original source of the review is Google. Sonia has been a wealth of information and support over the past 12 weeks. I was really struggling with migraines, low energy and weight that wouldn't shift. The information and advice that Sonia has shared with me has had a huge impact on my health and quality of life. Although the migraines haven't completely gone they have much improved and as a result I have been able to focus on my other health goals. I now understand how what I eat and when effects my energy levels and weight. Thank you Sonia, I have learnt so much and now have the tools to continue to work towards my goals.
  
 
      Posted on Google  
   
   Shona Salter 
 
 
 
 Trustindex verifies that the original source of the review is Google. I knew Sonia from our gym days so was delighted when I googled nutritionist and her name popped up first.
I was at the end if my tehter as Ive just kept gaining and gaining weight for no apparent reason. I eat healthy and trained 3 to 4 times a week.
Before my first consultation with Sonia I had blood tests and when I first saw her I told her my symptoms and she immediately said to go gluten free and take my temperature every morning for 2 weeks. This showed Sonia what she wanted to see and soon after I had my Dr's diagnosis. I also suffer with acid reflux. Dr said take gaviscon for 2 weeks, if it helps ill prescribe you something... I stopped eating nightshade foods, Google it... Who knew?! I've not had gaviscon since.
Once we knew the root of the problem Sonia immediately got to work on mounds and mounds, of research, dietary needs and habit breaking suggestions. I'd have a snack at 10 and 3 and breakfast, lunch ant tea... I didn't need it, it was a habit. Managed to break that in a week...
I had 2 12 week cycles with Sonia and I feel a lot better and less sluggish. I'm on the right road and I know this is not an overnight fix but with Sonia guidance and knowledge I'll get there. As yet, I've not lost any weight but it will come. If I'd not reconnected with Sonia, I don't know what I'd be doing now... Sorry for the long post... I could go on and on...
Thank you Sonia x
  
 
      Posted on Google  
   
   russ stevenson 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’m just at the end of my 12 week support with Sonia. It has been life changing for me!
I knew I couldn’t maintain my lifestyle, as I at my heaviest l had ever been, feeling unhealthy!
Sonia took the time to listen to me, and guide me through,  a achievable plan, taking one step at a time with small changes. Then lunch and dinner ideas. A guide on different types of food , healthy sugars/fats.  I’m definitely enjoying my new diet. Loosing weight, and definitely feel healthier happy, more energy.  Definitely worth giving it a go, to help you change your lifestyle and feel good. I’m signing up again for another 12 weeks.  looking forward to hearing what Sonia has planned for me.
  
 
      Posted on Google  
   
   Rodney Binley 
 
 
 
 Trustindex verifies that the original source of the review is Google. Very caring understating and knowledgeable
helped my wife through a difficult time
  
 
      Posted on Google  
   
   jayne england 
 
 
 
 Trustindex verifies that the original source of the review is Google. It was my husband who saw I was despairing about my weight, bloatedness, puffiness and who knew I was unhappy within myself… he knows Sonia and after much persuasion from him I decided to book my half hour session thinking it’ll be a waste of time … maybe I’ll try slimming world again (for the umpteenth time!). Well .. that half an hour with Sonia turned on a switch .. she listened to what my ailments were, how unhappy I was with myself and because of certain different medical reasons how I felt down about the way I was… she listened and said I can help you and I believed she could .. that half an hour gave me hope! 12 weeks down the line I’m at the end of the tunnel .. it’s bright.. I feel fantastic.. weight is coming off, I’m eating delicious food and discovering me again, I feel healthier , no more sluggish feeling in the afternoons, I don’t want to have a nap! It isn’t a quick fix, it’s slow , steady and understanding the different food types and how they help and it’s patience. I can’t praise Sonia enough, I no longer feel guilty about what I eat as it’s just delicious, I have loved cooking new recipes and have a few favourites. Sonia … a big THANK YOU!
  
 
      Posted on Google  
   
   Jay Stewart 
 
 
 
 Trustindex verifies that the original source of the review is Google. Working with Sonia, my Personalised Nutritional Therapist, taught me so much about my health and diet. Having Rheumatoid Arthritis and not knowing what the triggers were, I was eating food that I enjoyed but was not good for the condition. Sonia got to work by checking my family history, working with my doctor and checking my Blood test for any contra indications, looking at my daily food intake and recomending Food and fruits that was good for me and additionl food supplements that contributes to the maintenance of the whole body. I'm on a gluten free diet, my overall health has improved and  I am happy that I found Sonia, and I would recommend her to anyone looking to improve their health.
  
 
      Posted on Google  
   
   Ovidiu 
 
 
 
 Trustindex verifies that the original source of the review is Google. With Sonia's help i lost 14 kg and never felt better like now.
i am completely different person my mood improved and i am full of energy.
besides that i learned about nutritional needs and how much important it is for a healty lifestyle and much more.
i definitely recommend Sonya she is the best.
  
 
      Posted on Google  
   
   Danielle Bonham 
 
 
 
 Trustindex verifies that the original source of the review is Google. I came to Sonia with a few health concerns. She has helped me find supplements to support this and most of the symptoms have gone! I have learnt so much with how my body reacts to certain foods,so I can now move forward and avoid these for the future.
  
 
      Posted on Google  
   
   Kat’s Jolly Holidays 
 
 
 
 Trustindex verifies that the original source of the review is Google. Sonia is a wealth of information for all your nutritional needs. Approachable & genuinely wants to help. Her passion for what she does is very evident.

I followed her 14 day detox programme. This plan was so easy to follow with clear & delicious recipes as well as explanations on what incorporates a balanced diet. Sonia regularly checked in and I felt totally supported.

My diet had become shocking living off fast carbs and not caring what I was fuelling my body with. I was always tired.

After 14 days I lost 7lb & 5 inches but the most remarkable change was how I felt in myself. Stronger, fitter & healthier. Sleep improved & my mood. My energy levels have rocketed. I have made eating a balanced diet part of my everyday norm and haven’t looked back. I’m seeing results both in my training and general everyday life. What you fuel your body with really makes a dramatic difference. I 100% recommend Sonia. She is exactly what you need to meet all your nutritional needs.
  
 
  
  
 
 
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Ready to feel clearer about what to eat?

You don’t need to keep second-guessing your meals while your appetite is reduced. This course gives you practical nutrition guidance to help you support protein, digestion, muscle maintenance and long-term habits.

Get Instant Access – £39

Frequently asked questions

Q: Is this course medical advice?

A: No. This course provides general nutrition education and practical support. It does not replace advice from your GP, prescribing clinician, pharmacist, dietitian or healthcare team. Medication choice, dosage, side effects, stopping or starting medication should always be discussed with your prescriber.

Q: Is this suitable if I am taking Mounjaro, Wegovy or Ozempic?

A: Yes, this course has been created for people who want nutrition support while using prescribed GLP-1 or GLP-1/GIP medication, including medicines such as Mounjaro, Wegovy or Ozempic. It does not provide medication guidance or dose advice.

Q: Will this tell me exactly what to eat every day?

A: You will receive sample meal plans, recipes and practical guidance, but these are flexible resources rather than strict prescriptions. The aim is to help you understand how to build balanced meals that work for your appetite, preferences and routine.

Q: Does the course cover side effects like nausea and constipation?

A: Yes. The course includes practical nutrition and lifestyle strategies that may help with common digestive symptoms such as nausea, constipation, diarrhoea, slower digestion and reduced appetite. Severe, persistent or worsening symptoms should always be discussed with your healthcare provider.

Q: Do I need any nutrition knowledge before starting?

A: No. The course explains the key principles clearly and practically, including protein, fibre, hydration, key nutrients, balanced meals and meal planning.

Q: How will I access the content?

A: After purchase, you will receive access to the secure online course portal, where you can work through the modules at your own pace.

Q: How long will I have access?

A: You will have ongoing access, so you can revisit the lessons and resources whenever you need them.

Q: Can I print the materials?

A: Yes. Course resources, recipes and meal planning materials are downloadable, so you can print them or save them to use alongside the course.

Q: Are there any guarantees?

A: No specific results are guaranteed. Everyone’s body, health history, medication response and circumstances are different. This course is designed to provide practical, evidence-informed nutrition education to help you make more confident choices.

Use of materials:

All course content is for personal use only and remains the intellectual property of Personalised Nutritional Therapy.

DISCLAIMER

This course is for educational purposes only and does not replace medical advice, diagnosis, treatment or medication guidance from your GP, prescribing clinician, pharmacist, dietitian or healthcare team.

Nutrition information is general and has not been tailored to your individual health conditions, medications, blood results, allergies or personal circumstances. If you are taking GLP-1 medication, have a diagnosed medical condition, are pregnant or breastfeeding, have a history of eating disorders, or are unsure whether dietary changes are suitable for you, please speak with your healthcare provider before making significant changes.

Medication decisions, dosing, side effects and medical management should always be discussed with your prescribing clinician.

Sonia Hollis and Personalised Nutritional Therapy make no guarantees regarding the suitability or effectiveness of this course for any individual. By using this course and its resources, you accept responsibility for how you choose to apply the information provided.

Registered Office Seven Grange Lane, Pitsford, Northampton, NN6 9AP