GLP-1 meals, built for the medication era.

A GLP-1 medication changes the single most important variable in your diet: how much you want to eat. When appetite drops sharply, the goal is no longer "eat less" — it's making the smaller amount you do eat work harder. Every plate has to carry more protein, more fibre and more nutrition per bite. That is the problem Preptide is built to solve.

Why GLP-1 meals are different from normal meal delivery

Mainstream meal delivery is designed around a normal appetite and a full-size plate. On a GLP-1, that model quietly works against you. Drugs like semaglutide and tirzepatide slow gastric emptying and blunt hunger signals, so you fill up fast and stay full for hours. A standard 700-calorie tray that is half carbohydrate suddenly feels like too much food — and the part you finish is rarely the part with the protein.

Preptide flips the priority. Because appetite is smaller, every bite has to be nutrient-dense and protein-forward. Core meals start with a meaningful protein source, build volume from vegetables and fibre, and keep fat moderate so the meal is easier to tolerate. Snacks and drinks are shown separately with macros, so they can be planned around the core meal rather than mistaken for one.

The muscle-loss problem nobody warns you about

Here is the part of GLP-1 weight loss that often goes under-discussed. Clinical trials and reviews show that lean mass can be a meaningful part of total weight lost during GLP-1-assisted weight loss. Losing weight may be the goal; losing avoidable strength and function is not. Lean mass supports metabolism, strength and body composition — and it is easier to prioritise while losing weight than to rebuild later.

Put plainly, there are two versions of losing weight on a GLP-1. In one, a meaningful share of every kilo lost is muscle: the scale falls, but you land feeling flat and weaker than you expected. In the other, enough protein — paired with resistance training — protects the lean mass, and what leaves is mostly fat: smaller, but strong. The difference is rarely willpower. It is whether enough protein arrives on a plate small enough to finish.

Age raises the stakes. Fat loss works at any age, but rebuilding lost muscle gets harder every year: the body's anabolic response to food and training declines from the 30s onward, and gradually falling hormone levels — including testosterone — slow the rebuild further. Muscle kept during the medication window is muscle you never have to win back.

The nutrition strategy is simple in principle and hard in practice: eat enough protein, every day, even when you barely feel like eating, and pair it with resistance training where appropriate. That is exactly when adequate protein is most difficult, because appetite is at its lowest. Preptide builds core meals around protein, with a working target of 1.2-1.6 g of protein per kilogram of body weight per day to discuss with your clinician during meaningful weight loss.

Read our full guide to protein on a GLP-1 →

How much protein do you need on a GLP-1?

A reasonable floor for most adults losing weight on a GLP-1 is at least 60 g of protein per day, with many people doing better toward the higher 1.2-1.6 g/kg range. Spread that across the day rather than chasing it in one sitting: aiming for 20-40 g of protein per meal makes the daily total achievable and gives your muscles a steady supply of amino acids.

The catch is reduced appetite. When you can only manage a small plate, getting 30 g of protein into it requires deliberate design — a generous portion of lean meat, fish or a plant-protein base, not a side of it. That is the reason Preptide leads with protein and trims the filler in core meals, while keeping snacks and drinks clearly separated as add-ons.

See what to eat on Ozempic, meal by meal →

The three Preptide phases

Your nutrition needs change depending on where you are in your journey. Appetite, tolerance and calorie needs all shift as you start, settle on, or step away from a medication. Preptide organises the menu into three phases so the food matches the moment.

GLP-1 meals on the current menu

Twelve of the GLP1 meals on Preptide's rotating menu, with their real calories and protein. Every item links to a full nutrition page — ingredients, allergens, macros and phase fit — and the full menu carries 60+ meals across the three phases.

Browse all 60+ GLP-1 meals on this week's menu →

Meals for Ozempic, Wegovy and Mounjaro

Ozempic and Wegovy (semaglutide), Saxenda (liraglutide) and Mounjaro (tirzepatide) all work in a similar way at the dinner table: they slow gastric emptying and reduce appetite, so food sits longer and you feel full sooner. Mounjaro adds GIP activity on top of GLP-1, but the practical eating advice is the same. Preptide menus suit every GLP-1 and tirzepatide.

Because the stomach empties slowly, what you eat strongly affects how you feel. Easier-to-tolerate choices tend to be lean protein, cooked vegetables and lower-fat meals — exactly how Preptide is formulated. What commonly makes nausea worse are fatty, fried, ultra-processed and high-sugar foods, which sit heavily and linger. Building your plates around the first list and away from the second is one of the simplest ways to make the medication more comfortable.

Delivered fresh across Australia

Preptide is delivered weekly and fresh, never frozen, to metro Sydney, Melbourne and Brisbane. Meals arrive cooked and chilled, ready to refrigerate and reheat — which keeps texture and flavour close to home cooking, something that matters far more when appetite and tolerance are low.

There are no lock-in contracts. You can skip a week, pause, or change phase at any time before your weekly cut-off. The delivery fee (if any) and any free-delivery threshold are shown at checkout before you pay. As your medication, dose or appetite changes, your menu can change with it — no awkward calls, no penalties.

Browse this week's full menu →