How we score GLP-1 fit
A transparent, published way of describing how a menu item fits a GLP-1 eating pattern. Here is exactly what we look at, and what we do not, for both single ingredients and whole composed meals. Every score is deterministic and states the rule it used, so you can check it yourself.
What this score is, and is not
"GLP-1 fit" describes ONE thing: how well a menu item suits the way many people eat while on a GLP-1 medication, when appetite is low, portions are smaller, protein and fiber do more of the work, and richer or greasier food can sit poorly.
It is not a health grade, not medical advice, and not personalized to you. It does not judge whether a food is "good" or "bad." It is a descriptive fit for one eating pattern, based on published nutrition numbers.
What we look at
| What | Why it matters on a GLP-1 | Guidance |
|---|---|---|
| Protein amount | The most filling nutrient, and the one people most often prioritize when appetite is low. | Strong at roughly 25 g+ per item. |
| Protein density g per 100 cal | Appetite is limited, so each bite should carry protein. | Strong at about 10 g / 100 cal. |
| Fat load | GLP-1 slows the stomach; high-fat or fried food is more often poorly tolerated. | Flag over roughly 35-40% cal from fat, or fried. |
| Fiber | Constipation is common; fiber adds fullness at a smaller portion. | Reward 5 g+; flag a serving over ~15-20 g. |
| Added sugar | Tolerance and blood sugar; very sweet items are harder to tolerate. | Flag over roughly 15-20 g. |
| Portion density | A small appetite is better spent on nutrient-dense food. | Flag very calorie-dense, low-nutrient items. |
| Sodium informational | General cardiometabolic context. | Shown for awareness; does not lower the score. |
Single ingredients vs whole meals
A single ingredient (a scoop of grilled chicken) and a whole composed meal (a signature bowl) are not held to the same bar. A balanced meal is naturally less protein-dense than an isolated lean protein, and a low-carb high-protein meal, exactly the kind a GLP-1 pattern favors, is naturally higher in fat percentage. Judging a whole meal by the single-ingredient bar would rate almost everything "lower fit," which would be misleading. So whole meals are scored by the same factors and the same code, with a meal-calibrated set of thresholds:
| What | Single ingredient | Whole meal |
|---|---|---|
| Protein amount | strong at 25 g+ | strong at 30 g+ |
| Protein density, strong | 10 g / 100 cal | 7.5 g / 100 cal |
| Protein density, low | under 6 g / 100 cal | under 4 g / 100 cal |
| Fat load | flag over ~37.5% of calories | flag only over 50% (fat-dominant) |
| Fiber, very high | flag over ~18 g | flag over ~30 g |
| Added sugar | flag over ~17 g | flag over ~30 g |
| Sodium informational | noted over 800 mg | noted over 1,200 mg |
Every card states which bar it was judged by in its "Show the math," so the calibration is never hidden. The tier logic below is identical for both lenses; the thresholds in this table are the only difference (the fiber reward and the portion-density trigger are the same for both).
How we label it
We never show only a label. Every item lists the specific factors so the number, not our word, does the convincing.
What this does not consider
- Your allergies or food intolerances.
- Vitamins and micronutrients.
- Your personal tolerance, which varies a lot.
- Your total day; this scores one item, not your whole intake.
- Any medical condition you have.
How this methodology is developed
Developed using published nutrition science. Our credibility comes from a method you can inspect, not from a signature: every score is produced by the exact published rules above, applied the same way to every item of its kind, with no per-page exceptions.
Registered dietitians and other experts contribute to improving this framework over time. We acknowledge named contributors here once they have agreed in writing to be listed. Contribution improves the method; it is not an endorsement of any specific page or product.
Version history
- v1.0 (2026-07): Initial published methodology (factors A to G, tier logic, limitations).
- v1.1 (2026-07): Added a whole-meal lens. Ready-made items (signature bowls, subs, sandwiches) and the live bowl builder are scored by the same factors and code with meal-calibrated thresholds: protein strong at 30 g+, density strong at 7.5 g per 100 cal, and fat flagged only when it tops 50% of calories (fat-dominant), so a low-carb high-protein meal is not penalized for being naturally higher in fat.
Openness to scrutiny
We publish the full method and welcome challenges. If you think a threshold is wrong, a value is stale, or a call is off, tell us. We review corrections promptly and record methodology changes in the version history above.
When to talk to your clinician
GLP-1 medications are prescribed and managed by a clinician, and diet can interact with your health. If you have kidney disease, a high-protein pattern may not be right for you. For any medical condition or questions about your medication or diet, talk to your clinician or a registered dietitian. This page does not replace that.