Medical disclaimer. This page is for tracking and education only. It is not medical advice and it never recommends doses. Talk with your prescriber or care team before you change, lower, or stop any medication. Ozempic, Wegovy, Mounjaro, and Zepbound are named only to describe what readers search for.
Small meals that still carry protein
When appetite is low, a full plate may feel like too much. Some people do better with smaller meals and snacks that still include protein.
A joint advisory from ACLM, ASN, OMA and TOS notes the adult RDA is 0.8 g of protein per kg of body weight per day, and it says suggested targets of 1.2 to 1.6 g/kg per day have been discussed during active weight loss. It also notes that protein alone is not enough without strength training.
- Greek yogurt with fruit
- Eggs with toast or a small wrap
- Cottage cheese with berries or sliced tomato
- Soup with beans, chicken, tofu, or lentils
- Half a sandwich with lean protein and a side of fruit
- Milk, soy milk, or a protein smoothie if chewing feels hard
If you want a simple way to think about your day, the protein calculator can help you estimate a protein target from body weight. If you have kidney disease or a clinician-set protein limit, follow your clinician.
Easy high fiber additions
Fiber can be hard to fit in when appetite is low, especially if large meals feel uncomfortable. Adults are encouraged to eat more fiber-rich foods such as vegetables, beans, fruit, and whole grains.
Small add-ins may be easier than building every meal from scratch.
- Add berries to yogurt or cereal
- Stir beans or lentils into soup, salad, or rice
- Choose whole grain toast, crackers, or oats when they feel good
- Keep cut fruit or baby carrots ready for quick snacks
- Top meals with vegetables you already tolerate
Increase fiber slowly and drink water as you go. If a food makes eating feel hard, it can help to pause and talk with a clinician.
Planning around low appetite
Some people find it easier to plan for low appetite instead of waiting until they feel hungry. That can mean choosing a few simple options you already know you can eat.
It may also help to look at the day in small parts rather than trying to solve every meal at once.
- Keep a short list of easy foods in the fridge or pantry
- Use leftovers as smaller portions instead of making a new meal
- Pair a protein food with a fruit, vegetable, or whole grain when you can
- Notice which textures feel easiest, such as soft, cold, or drinkable foods
- Track what seemed manageable so you can repeat it later
The app is planned to include a weekly appetite check-in from 1, quiet, to 5, loud, plus simple tracking tools. Those features are for noticing patterns, not for telling you what to eat or how to use medication.
Check with your care team if you cannot eat enough
Low appetite can happen for many reasons, and this page is not medical advice. If eating feels hard, or if you are worried about getting enough food, it is important to check with your care team.
That matters even more if you have kidney disease, another medical condition, or a clinician-set nutrition plan. Your prescriber or care team can help you decide what is appropriate for you.
Adults 18 and older should treat these meal ideas as general education only. If you would like a place to track protein, fiber, strength sessions, and appetite trends, the app is being built as a private reference tool with data stored on the device, no account, and export and delete options.
Join the iOS waitlist from Get the app.
Key facts
- A joint nutrition advisory (2025) says 1.2 to 1.6 g of protein per kg per day has been suggested during weight loss; the adult RDA is 0.8 g/kg. These are suggested targets, not requirements. Source
- Fiber guidance generally encourages more vegetables, beans, fruit and whole grains; add fiber slowly and drink water. Source
Sources
- Joint advisory on nutritional priorities with GLP-1 therapy (PMC12304835)
- National Academies: Dietary Reference Intakes (secondary confirmation of fiber reference amounts)
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