Your GLP-1 Thanksgiving Strategy Guide: How to Eat, Drink, and Be Wary (But Still Enjoy It)
- Jennifer Hardy
- 3 days ago
- 10 min read
If this is your first Thanksgiving on a GLP-1, you might already be rehearsing your plate in your head. The table is going to be covered in food, everyone is talking about “going back for seconds,” and your stomach is basically like, “We will be accepting five polite bites and then we’re done.”
It can feel weird. You may not be hungry when everyone else is. Or you might want to taste everything because it’s tradition, but your body has no interest in nostalgia right now. That’s normal. You didn’t suddenly lose the ability to enjoy food. Your appetite is just operating in a different gear.
I started thinking about Thanksgiving dinner while staring at a bowl of Halloween candy I had no interest in sampling. If I couldn't even nibble a Milky Way, how was I going to handle the harvest buffet to come in November?
This isn’t about skipping the meal or watching everyone else eat like you’ve taken a vow. It’s just about pacing, choosing what matters, and avoiding unpleasant side effects at Aunt Edna's house.
The Challenges of Holiday Dinners on a GLP-1
Maybe you haven’t thought about this as deeply as I have, but that’s why I wanted to put together this guide. The holiday season is going to feel different on a GLP-1, whether you’re one month in or two years steady. And it’s not just about “eating less.” There are emotional, physical, and social layers to this that can sneak up on you if you’re not ready.
Emotions Will Run Deep
First, the emotional part. Holiday meals are comfort memories on a plate. The smell of a certain pie, the way someone makes stuffing, the dish that only shows up once a year. These foods mean something. So it can feel jarring when your body doesn’t respond with the usual excitement.
You might not be hungry. You might even feel a little turned off by foods you used to love. And that can bring up grief you didn’t expect. You’re not doing anything wrong. Your appetite signal has changed. The nostalgia is still there.
Physical Fears for Thanksgiving Dinner
Then there’s the physical reality. Most people on GLP-1s eat in a slower, smaller pattern day to day. Jumping into a large holiday meal like you used to can overwhelm your stomach fast. The result is discomfort, nausea, bloating, or that tight, can’t-catch-your-breath full feeling. It’s not about willpower. Your digestion just moves differently now.
What's more? We've all learned that today's meals impact tomorrow's schedule. Some of us learned it the hard way (looking at you, 4th of July hot dog that haunted me well into July 6th!). If you overindulge for Thanksgiving dinner, those side effects that are all too common with GLP-1s can leave you skipping Black Friday sales while strapped to the nearest toilet.
Social Stressors of the Holiday Meals
And the psychological part: how it feels to eat around other people. Maybe you worry someone will comment on how little is on your plate. Or maybe you worry they’ll notice if you do go back for more. Holidays can feel like performance meals, and that pressure can make you feel overly aware of every bite.
The truth is, your plate does not need to make sense to anyone else. You don’t need to match another person’s appetite or pace. You’re allowed to just eat in a way that keeps your body comfortable.
MORE: How to address questions about your weight loss this holiday season
The GLP-1 Gameplan for Thanksgiving
I've seen enough of the unpredictability week to week on Zepbound that I know it's smart to go into Thanksgiving Day with a game plan. On a day we usually throw calorie counting and healthy balance out the window, our chosen lifestyle needs at least a little awareness.
Here are the five things I plan to do this Thanksgiving after losing 140 pounds on Zepbound in 2025.
1. Take a Digestive Enzyme
In my weekly routine, I've already worked my favorite digestive enzyme into the plan. If I have a big meal, a high-fat meal, or eat out at a restaurant, I take the pill right before I eat. This doesn't impact the digestion-slowing benefits of Zepbound, but it does prevent everything from sulfur burps to GI distress because of all that food fermenting in a slower belly.
2. Skip Snacking
The old me would've started snacking as the parade started and not finished until scooping the last trail mix at bar closing time with the cousins. This year, I know snacking is just going to fill me up and erase any (potential) hunger I might have come dinner time.
If you're trying to hide your lack of appetite from nosy family members, feel free to scoop a snack and then walk around and discard it. I won't tell. In fact, I'll probably see you at the trash can!
3. Hydrate, Hydrate, Hydrate
It's hard to experience a holiday meal that isn't inflated with sodium. We've been so careful to control how much we eat and make the most of what goes in, it's going to be a swelling circus if we don't keep drinking good old H20. Don't chug it; sip throughout the day. Aim for 8 glasses of water from wake-up to bedtime. A little more if you're adding alcohol to the mix.
4. Get Moving
For the first year in a while, I can actually do things like the Turkey Trot or Turkey walk, thanks to the inflammatory relief of Zepbound. Sign up for an event near you, take the dog for an extra-long walk, or head to the gym for a pre-dinner session. Exercise not only helps keep your metabolism flowing, but it can help avoid a backup of gargantuan proportions in your bowels.
5. Take the High-Protein Leftovers
There are only so many protein shakes a human can drink in one weekend, and the holiday fridge can actually work in your favor. When you're packing leftovers, lean toward the protein-forward things.
It makes your host feel like the food was appreciated, and it sets you up with easy, gentle meals for the next few days when your stomach might be over the festivities.
Strategize as you saran wrap your food:
Turkey breast slices (your future self will thank you)
Ham, but go thin since salty leftovers hit harder the next day
Deviled eggs travel well and make an easy, high-protein snack
Any lentil or bean-based side (underrated protein source)
Green beans or roasted veggies to balance the starches later
Cheese or a couple of cured meat pieces from the pre-dinner board
Take that leftover salad. Nobody else is fighting for it, promise.
Leftovers are strategy, not scarcity. This is you quietly planning for your body to feel good tomorrow, not just tonight.
Thanksgiving Food Breakdown: How to Think About Portions Without Overthinking Your Plate
This meal is a greatest-hits album of carbs, butter, and family history. The goal isn’t to track every gram or turn Thanksgiving into a math worksheet. It’s just understanding what foods tend to fill your stomach fast and which ones sit a little easier, so you can build a plate that feels good.
Protein (like turkey, ham, or eggs) helps you feel satisfied without overwhelming your stomach. Vegetables give you flavor and something to chew that isn’t heavy. The starches, creamy dishes, and casseroles are usually the heavy hitters. They’re delicious, but they expand fast and are usually where the “one bite too many” moment happens.
So think about it like this: start with protein and vegetables first, then add small spoonfuls of the richer sides you love. You get the taste, the memory, and the joy without pushing your stomach past its comfort zone. Your plate doesn’t have to look like it did in past years. You’re eating for now, not nostalgia.
And if you want more of something, you can always go back. Your stomach will tell you when you’re done. Listen early. It’s much kinder than learning the lesson later on the couch.
Thanksgiving Food Breakdown: Calories, Carbs, & Protein
I put together this helpful chart to strategize your Thanksgiving dinner plate.
(Approximate values per typical holiday serving)
My best advice is to skip the bread basket. Since people have been avoiding carbs for years, it won't set off any red flags, and you'll mitigate the risk of filling up before it's turkey time.
GLP-1s & Thanksgiving FAQs
Should I stop taking my GLP-1 a few weeks before to actually be hungry?
No. Stopping just to chase an old appetite usually backfires. Your stomach has adjusted to a slower pace, and jumping back into larger meals can cause nausea or digestive upset. Also, hunger is not the point of the holiday. Taste, comfort, company, and tradition are. Stay consistent with your dose unless your provider has already advised you to adjust.
How can I travel with my GLP-1s during the holiday trips?
Pack your medication in your carry-on, not your checked bag. Keep it in the original box or pen container in case TSA asks. If your medication requires refrigeration, use a small insulated cooler pack or a travel pen case with a cold pack, but make sure it’s not frozen solid (freezing can damage the medication). If driving, keep it with you instead of in the trunk, where temperatures fluctuate. We have a full article on traveling with GLP-1s.
How do I address questions about my weight loss from nosy relatives?
A short, boring answer ends the conversation fastest. Try: “I’m working with my doctor and I feel good.” If they push, change the topic. You are not required to give a full medical autobiography before the turkey. Silence is a boundary. You don’t need to defend your body.
Can I move "shot day" around to avoid the "not hungry" days?
Yes, but only within the timing rules on the medication. I'll admit, I haven't had a consistent shot day for a few months now, but I always manage it anywhere from five to 10 days apart.
For semaglutide (Ozempic/Wegovy), doses must be at least 48 hours apart. If you miss a dose, you have up to 5 days to take it. After 5 days, skip and wait for the next scheduled dose.
For tirzepatide (Zepbound/Mounjaro), doses must be at least 72 hours apart. If you miss a dose, you have up to 4 days to take it. After that, skip.
If you’re stable on your current dose, shifting by a day is usually fine. If you’re newly starting or increasing your dose, don’t move it without checking with your provider first. The goal is comfort, not forcing an old appetite.
I haven't drank alcohol in a while due to my GLP-1 lifestyle; can I enjoy a few drinks on Thanksgiving?
Possibly, but start slow. Alcohol often hits faster and harder on GLP-1s. Sweet cocktails plus heavy food equals nausea territory. If you drink, think sips instead of pours, and pair with water. If alcohol doesn’t sound appealing, skip it. Your body is allowed to change.
If you haven’t had alcohol in a while, your tolerance is likely lower on its own. GLP-1s can add to that by slowing digestion, which means alcohol may absorb faster and feel stronger. You might notice you get tipsy quicker, feel dehydrated faster, or get nauseated more easily, especially with sugary drinks. If you choose to drink, start with a few slow sips and see how your body responds.
How do I plan a Thanksgiving Dinner if I know some guests are on GLP-1s?
If you’re not familiar with the GLP-1 lifestyle, the basics are simple. Protein is the anchor. Hydration matters more than people think. And very high-fat dishes are where stomachs can go from “holiday cozy” to “full nuclear shutdown.” You don’t need to redesign the whole meal. Just add a few gentle, supportive options.
Think: a platter of sliced turkey breast, roasted vegetables that aren’t drenched in cream, a simple salad, and maybe a fruit plate with melons or oranges for hydration. Keep heavy dishes on the table too. Everyone can choose what works for them.
The goal isn’t to separate who’s “on a med” and who isn’t. It’s just making sure everyone has something they can eat comfortably, at their own pace, without commentary or pressure.
Am I more at risk of constipation or diarrhea after a larger-than-average Thanksgiving meal on a GLP-1?
It could go either way, depending on how your body usually responds to heavier meals. GLP-1s slow digestion, so a big meal can sit longer and lead to constipation or that uncomfortable “brick in the stomach” feeling. But if the meal is high in fat or richer than what you normally eat now, it can also trigger loose stools or urgency.
The best prevention is pacing your meal, choosing smaller servings of the richest dishes, and drinking water throughout the day. Your gut is not doing anything wrong. It’s just processing differently now.
How can I prep my stomach ahead of time to avoid side effects?
Think of this as support, not a medication strategy. If you tend to get constipated on GLP-1s, you may want to stay consistent with your usual fiber and stool softener routine leading up to the holiday. A magnesium supplement (like magnesium glycinate) the night before can also help keep things moving without urgency.
But if you’re someone who leans toward diarrhea, skip anything that speeds up digestion and stick to gentle hydration and small, frequent meals earlier in the day. Read our full article about avoiding GLP-1 side effects during the holidays.
Be Thankful You're Having This Holiday Struggle
As much as I’m overthinking my Thanksgiving meal on November 1, I’m also very aware of how far I’ve come in a year. This isn’t just about learning portion sizes or getting rid of food noise. I made a decision that changed the trajectory of my life.
Around this time last year, I thought I was having a heart attack. I remember standing in my kitchen, sweating, dizzy, chest tight, and texting a friend, “I might need a ride to the ER or someone to take the dogs. Something is wrong.” My blood pressure was out of control. I was scared in a way I had never been scared before. A month later, I started Zepbound.
Since then, I’ve lived through every “food holiday” that used to completely derail me. Valentine’s candy aisles. Easter buffets. My birthday, which used to be a full-contact eating event. And I got through all of it without that panicked, compulsive, “I need to eat everything now” feeling. I felt present instead of pulled around by my appetite. The celebrations were about the moment, not the plate.
So yes, I’m planning for Thanksgiving differently this year. But I’m also deeply grateful. I’m grateful for my health, my breathing room, my second chance, and the peace of not fighting myself every day.
Whatever your holiday plate looks like this year, I hope you get to feel present too. Enjoy the people. Enjoy the moments. The food is just one part. The day is bigger than that. Your brain just never let you see beyond the biggest plate possible before.
