What to eat in a heatwave when you’re on weight loss drugs
Anna-Louise Dearden | Last update: 12th July 2025
Making food choices when it’s boiling hot can be challenging, even when you’re not taking weight loss drugs like Mounjaro and Wegovy. Here’s the SlimrChat protein tips and our star nutritionist’s 7 meals to keep you strong when your appetite says nope.
TL;DR
When it’s too hot to think, let alone cook, here’s what to do in summer on weight loss drugs:
- Keep your protein up (without turning on the oven)
- Eat enough to protect your muscle (even if you’re not hungry)
- Avoid jab fatigue by fuelling properly
- Beat heat-related nausea and stay hydrated (not wine)
- Make smart, chilled meals that actually appeal
Heatwave and jabs? You’re gonna need a bigger…protein hit
If you’re taking GLP-1 meds like Wegovy or Mounjaro, chances are your appetite’s already taken a hike. Add a 30°C+ heatwave and suddenly everything feels too effortful to chew (at SlimrChat towers we’ve taken to fueling on ice cold kombucha).
But here’s the kicker: you still need enough protein to keep your body from burning muscle instead of fat – even when you’re eating less overall.
That’s not about forcing it down. It’s about quality over quantity – smaller, smarter meals that are refreshing, light, and work hard to feed your muscles and metabolism.
We spoke to nutritionist Stefanie Joy Daniels ACC, NT (DipCNM) from SD Wellness Ltd, who gave us the lowdown on why protein is absolutely non-negotiable for jab-users – especially when it’s scorchio and uncomfortable to eat.
Stefanie Joy Daniels says: Protein is king
“When you’re on a GLP-1 like Wegovy or Mounjaro, your appetite drops dramatically but your body still has essential needs. Protein becomes absolutely vital, and here’s why.
When you lose weight, your body doesn’t just burn fat – it also risks breaking down lean muscle for fuel, especially if it’s not getting enough amino acids (the building blocks of protein). That’s a problem, because muscle is your metabolic engine and the more muscle you preserve, the more energy you burn at rest. That ultimately means the stronger and more stable you feel, the easier it is to keep the weight off long-term.
GLP-1s can also slow digestion, which means nutrient absorption might not be as efficient – so every bite matters.
Protein (which comes from the Greek word proteios, meaning “of prime importance”) helps stabilise blood sugar, reduce cravings and keep you fuller for longer – but it also protects your immune system, hormone function and energy levels, which can otherwise take a hit when you’re eating less overall.
Simply put, without enough protein, you may lose weight on the scale but feel weak, tired and foggy. With enough protein, you lose weight and feel stronger, sharper and more in control. That’s the difference between just shrinking and truly feeling your best.”
Sources:
Inspiring quote for your weight loss journey
“Wellness is the natural state of my body. My job is to support it.”
– Gabby Bernstein
Stefanie’s 6 GLP-1-friendly recipes
A scrummy collection of nutrient-dense recipes designed to support medications by focusing on protein, healthy fats, fibre and whole foods promoting better health outcomes and reducing side effects.
Chicken, Pomegranate & Quinoa Bowl
Olive & Tuna Salad Lettuce Wraps
Scrambled Eggs with Cauliflower & Feta
Sheet Pan Chicken, Sweet Potato & Broccoli
Strawberry Chocolate Protein Yoghurt Parfait
No-cook hacks for protein in the heat
- Go cold: Cooked prawns/ chicken, tinned tuna, Greek yoghurt, cottage cheese – all fridge staples you can throw into a meal in seconds.
- Batch-boil: Hard boil six eggs or cook chicken in advance when it’s cooler in the evening (editor’s note – boiled eggs have been a staple of mine since teenage years).
- Add edamame: These protein-packed soybeans work hot or cold. Toss them into salads or eat with chilli salt.
- Don’t forget hydration: Protein is vital – but so is staying cool and hydrated. Water-rich fruit (melon, berries), herbal teas, sugar-free electrolyte drinks all help.
‘I just can’t face food…’
It’s common to feel nauseous, especially early on in your jab journey or during a heatwave. Try:
- Frozen protein yoghurt lollies – blend Greek yoghurt with berries and freeze
Protein smoothies – small, cold, easy to sip
Chilled broth or clear soup with added collagen or protein powder
Mini meals – don’t pressure yourself to eat big. A boiled egg and two crackers still count
The SlimrChat Takeaway
Go smaller, but smarter.
Eating less doesn’t mean eating worse.
Protein is your power tool.
Heat + jabs + under-eating = you being no use to man nor beast.
Keep meals light, cold, and protein-rich.
Muscle is your future self’s best friend – feed it!
Got a genius protein tip for heatwave days? Email [email protected] and let us know – we’ll feature the best in an upcoming mailer.