By SmashMeals Editorial — 2026-05-13 — Health & Nutrition
Educational only
Educational only — not medical advice. Updated October 19, 2026. Medication, dose, protein targets and meal timing should be set with your prescriber, pharmacist or registered dietitian.
What the medications are and what trials found
GLP-1 receptor agonists such as semaglutide (Wegovy, Ozempic) and the GIP/GLP-1 receptor agonist tirzepatide (Mounjaro, Zepbound) are prescription medications. The NIDDK overview of prescription weight-management medications explains that weight-management medicines are used alongside a reduced-calorie eating plan and physical activity, and that each has its own approved uses and side effects.
In the STEP 1 trial (NEJM, 2021), adults with overweight or obesity who took semaglutide 2.4 mg weekly lost an average of 14.9% of body weight over 68 weeks, compared with 2.4% on placebo, with both groups also receiving lifestyle intervention. In the SURMOUNT-1 trial (NEJM, 2022), average weight change at 72 weeks was −15.0%, −19.5% and −20.9% on 5, 10 and 15 mg of tirzepatide, compared with −3.1% on placebo. These are trial averages; individual results vary. The FDA approval announcement for Zepbound (November 2023) describes Zepbound as used in addition to a reduced-calorie diet and increased physical activity.
Why eating enough can become harder
These medicines can lower appetite and slow how quickly the stomach empties. The Cleveland Clinic GLP-1 agonist overview lists common side effects such as nausea, vomiting, diarrhea and constipation. Eating much less food can make it harder to get enough protein, fiber, vitamins, minerals and fluids, which is why care teams often ask patients to plan meals rather than skip them.
Weight lost on any program can include some lean mass as well as fat. How much protein you need, and whether resistance exercise is right for you, depends on your body size, kidney function, other conditions and medication plan. Ask your care team for a personal protein target instead of relying on a general number from the internet.
Practical habits people discuss with their care team
- Smaller portions eaten more regularly, stopping when full
- A protein source at each meal, chosen to fit the target your clinician gives you
- Vegetables, fruit and other fiber sources as tolerated
- Fluids through the day, especially if you have nausea, vomiting or diarrhea
- Noting which foods worsen side effects and sharing that with your prescriber
- Telling your care team about severe or persistent stomach pain, vomiting or signs of dehydration right away
Where gluten-free fits
A gluten-free diet is the medical treatment for celiac disease (NIDDK celiac disease information). GLP-1 medications do not cause celiac disease, and going gluten-free is not a treatment for GLP-1 side effects. If you already avoid gluten for celiac disease or a diagnosed sensitivity, the same rules still apply while you take a GLP-1 medication. In the U.S., foods labeled gluten-free must meet the FDA gluten-free labeling rule.
SmashMeals cooks in a dedicated gluten-free facility. Each meal's posted ingredients and allergen information should still be checked before ordering, especially if you avoid other allergens.
How prepared meals can help, and their limits
Prepared meals can reduce shopping and cooking on days when appetite or energy is low. They are food, not medical treatment, and they do not change how a medication works. When you compare SmashMeals options, check the posted portion, calories, protein, carbohydrates, fat, ingredients and allergens for the exact item and option. If a value is not posted, treat it as unknown and ask before relying on it.
For a sample week built around these habits, see the 7-day GLP-1 meal plan (not a prescribed diet) and the GLP-1 injection-day meal guide.
How ordering works
SmashMeals is based at 1917 Meadowview Pkwy Suite 100 in Kingsport, Tennessee. Pickup is free; home delivery in the Tri-Cities is $15; eligible addresses outside the local area can choose $35 flat-rate FedEx Ground, with eligibility confirmed at checkout. Arrival timing varies by destination and carrier conditions. Orders close Thursday 11:59 PM Eastern for the following week, and subscriptions are optional. See this week's menu at order.smashmeals.com or compare pickup, delivery and shipping.
Questions to bring to your care team
- What daily protein and fluid targets fit me?
- Should I change meal size or timing around my injection day?
- Which side effects mean I should call you?
- Is resistance exercise appropriate for me, and how much?
- Do I need a dietitian referral or lab monitoring?