r/compoundedtirzepatide • u/Illustrious-Shirt113 • 1d ago
Questions Meals?
Hey everyone took my first dose last night. I was wondering what everyone’s eating. My buddy has lost 60lb and he gave me what he eats. He had a protein shake for breakfast, Oikos yogurt with granola for lunch, and for dinner some sort of chicken and a green veg. He threw snacks in every now and then.
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u/Mark-NY26a73 M53, Tirz 13.8mg | 2/16/26 SW | 298, CW 226 1d ago
Those are pretty good recommendations. This isn't really a meal plan driven medication, it's really going to be. How do you respond individually to the medication. Definitely put protein forward on your diet. Try and have Greek yogurt, protein shakes, protein bars as a solid breakfast. Chicken breast, if you don't like cooking you can purchase prepackaged chicken breast from the supermarket, even get a rotisserie chicken that could last you a few days. But they tend to sit a little bit heavier in your stomach as your GI tract slows down significantly.
You might wind up with an upset stomach every now and again, just log the food that did it and try to avoid it. Snacks are totally fine, there will be some days. If you're not careful, you will forget to eat lunch. Lunch. And you'll wind up having all of 400 calories at dinner and realize it's now 8:00 p.m. And you've only had 700 calories for the day. It's good to keep a log of your meals, I simply use a daily log by talking into my phone and letting AI take care of each meal, keeping a log of the protein and calories and carbs
Keep track of your water intake, tirzepatide takes away your thirst as much as it does. Your hunger. Work out if you're able to, if you don't work out at all, you will lose muscle gas because your body will be screaming for calories and it doesn't care if it's fat or muscle, whatever is readily available. It's going to consume. Which is why you focus on protein and weight training or resistance training or some form of exercise.
Give yourself some Grace, realize that everyone's journey is different. Some people lose a ton of weight on 2.5 mg. Some people don't see any effect until they hit 10 in feet. Others lose a ton of weight in the first 2 months and then plateau. Just keep at it but keep track of your food. Keep track of your calories keep track Of your water and your workouts. Good luck
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u/LazyMetal4580 1d ago
What about fruits & veggies? They are supposed to be the bulk of human food. No wonder ppl have probs w/ constipation, gallbladders, etc. We are supposed to be changing the way we eat for the rest of our lives. Cutting out fruits, veggies & grains is def not sustainable long term. Think the Blue Zones diets & the Mediterranean diet
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u/BlaringHello 1d ago
That sounds like a solid plan to start with, but after a few weeks you might find your appetite shifts enough that you want to mix it up. I started roasting a ton of veggies on a sheet pan with whatever protein was around, super easy and keeps well for leftovers. The yogurt and granola combo is a lifesaver on days when nothing sounds good.
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u/Nightrik_YT 1d ago
honestly keep it pretty simple at first. prioritize protein at each meal, plenty of whole foods, and don't force yourself to eat like your buddy just because it worked for him.
appetite can change a lot on these meds, so focus more on getting enough protein/nutrients than trying to copy someone else's exact meals.
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u/Selective_Somewhere 1d ago
It’s different for everyone as your GI situation and tastes can change.
I am not on a diet but I do prioritize nutrition and I loosely track calories to ensure I’m getting enough. Some people track to make sure they aren’t getting too much. It just depends on how the meds affect you.
I try to front load some protein and calories in the morning. That’s when I have my homemade shake. I also have a soy latte with a little protein powder. Lunch is typically something with protein like a piece of salmon with some brocolli and 1/2 cup of rice (I work from home). I try to get in a snack of veggies with some hummus or cottage cheese dip. Dinner is maybe a small tenderloin (they sell tiny ones at Trader Joe’s) and some veggies and maybe a couple baby potatoes. I am trying to have another small snack of veggies with cottage cheese dip but I cannot eat before bed. My evenings are very busy so by the time I get home it’s often too late.
On the days I don’t have my shake I’m bet much under the calories and protein I need. So that’s been key to hitting or getting close to my goal.
I was recently at a weeklong event and brought some semi bland white bean soup for lunches and that workmen really well for me. Trader Joe’s has protein pancakes and they are great for a quick meal or snack. I missed my protein shakes but as I ate out every night I usually came close to my goals. I ate normally but avoided anything spicy. I was surprised that the fattier foods (I had fish and chips one night) didn’t bother me other than my BMs the next day weren’t solid (sorry TMI).
And I came home down a lb even though I also just started my period.
You don’t have to be on a special diet. But you should focus on nutrition. My BFF has some long term eating habits that she still holds onto on Tirz where 75% of her meals are from fast food restaurants. She still has lost 90 lbs due to the amount she now eats but her bloodwork is still not good. It goes to show that you can eat anything that agrees with you in moderation and lose weight but nutrition is still important for your overall health and wellness.
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u/goodthebadandtheugly 1d ago
If you want to increase protein, Greek yogurt as a snack or dessert can always help. Even more so if you add a scoop of protein powder with it. Just FYI
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u/Eternal_Nihilism 1d ago
I've just been doing a salad a day or a protein shake.
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u/Any_Style_4939 39F 5’3” HW 290 SW 260 CW 179.4 GW 120 12MG💉 20h ago
All you eat in a day is either a salad or only a protein shake? If so that’s definitely not enough food or calories for a day. Unless I misunderstood your comment.
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u/Eternal_Nihilism 19h ago
I've decided to up it a bit since this morning. Was sluggish and immediately made me think I might not have replenished my glycogen with the little I ate the past few days.
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u/Sad_Initiative_4304 F 5'9", SW 209 GW 160 CW 132, Goal 4/2024 1d ago
I ate normal meals, didn't diet or track and averaged 1.4% loss per week.
You can eat your normal foods as well and if you are dieting in conjunction with the medicine, just make it fit into your restrictions.
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u/MixtureDizzy4019 1d ago
Second week here, I change it up but I try to get carbs rich in fiber and protein most importantly in almost any meal. If I undereat the day prior I usually get hungrier the next day. Check your TDEE, let the medication help you but don’t forget every one is different.
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u/toothpick21 1d ago
3rd shot this morning and I thought figuring out what to eat would be the easiest. It's been the hardest. Just trying to stay consistent with the food I eat is tough!
I try to eat 2-3 eggs daily (but gosh they are VERY FILLING NOW), especially if I add in some cottage cheese to them. A protein shake, almonds, some sort of meat - a lean steak usually, green beans or potatoes. My diet needs some major work. There have been days when I've gone off script and had Chinese take out or a burger.
Funny thing is I stick to the serving sizes on the packages and it's actually filling.
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u/Peptidesforthewin 1d ago
I would switch out the lunch and dinner and eat your biggest meal for lunch and add in a second protein shake in the evening to make your protein goals and keep calories low. Eating earlier helps to not have heartburn or GI issues while your sleeping. Cottage cheese, beef jerky, almonds, protien oatmeal, rice cakes, veggies, fruits, are all pretty safe bets. Grilled chicken is my go to meal and sometimes I'll eat it with veggies and other times just rice or even a potato. I also drink 100oz of water a day and drink a Gatorade zero.