Scoring · Methodology · Guide

How We Score Recipes

Every recipe on GLP-1 Meal Planner is scored on a 0–100 scale for five common medication side effects. Here's what the numbers mean and how to use them to find the right meals for you.

The GLP-1 Score

The GLP-1 Score is the overall suitability rating for a recipe. It's the average of all five symptom scores, giving you a single number that represents how well a recipe works for someone on GLP-1 medication.

A higher score means the recipe uses ingredients that are generally better tolerated — easy to digest, well-balanced nutrition, and gentle on common side effects.

What the scores mean

Scores are shown with a color indicator so you can quickly see how well a recipe fits your needs:

ScoreColorWhat it means
80–100 Green Excellent choice for this symptom. The recipe uses ingredients that are highly compatible with GLP-1 medication and specifically helpful for this side effect.
60–79 Amber Good choice. The recipe is generally well-tolerated but may contain some ingredients that are less ideal for this particular symptom.
Below 60 Red Not the best fit for this symptom. The recipe may contain ingredients that could worsen this side effect. Consider other options if this is your primary concern.

The five symptom scores

Each recipe is scored individually for the five most common GLP-1 medication side effects. A recipe that's great for nausea may not be ideal for constipation — and that's the point. The individual scores help you find meals that target your specific symptoms.

Nausea Score

Measures how well a recipe is tolerated when you're feeling nauseous. Recipes score higher when they use ingredients that are:

  • Easy to digest — gentle foods like rice, banana, toast, and broth
  • Low in fat — fat slows gastric emptying, which compounds GLP-1 nausea
  • Mild in smell — strong aromas can trigger nausea; bland and cool foods score better
  • More liquid — soups, smoothies, and broth-based meals are easier to get down

Low Appetite Score

Measures how well a recipe packs nutrition into a small volume — critical when you can barely eat. Higher scores mean:

  • High protein density — more protein per calorie to prevent muscle loss
  • Calorie-dense — every bite counts when portions are tiny
  • Easy to digest — so your body can absorb nutrients efficiently

Fatigue Score

Measures how well a recipe supports your energy levels. Higher-scoring recipes feature:

  • Quality protein — sustained energy from lean protein sources
  • Complex carbohydrates — steady blood sugar instead of spikes and crashes
  • Micronutrients — iron, B vitamins, and minerals that support energy production

Bloating Score

Measures how gentle a recipe is on your digestive system. Recipes that score well tend to have:

  • Highly digestible ingredients — foods that break down easily
  • Lower fiber — too much fiber can cause gas and bloating, especially early in treatment
  • Low fat — fatty foods sit longer in the stomach and can increase discomfort

Constipation Score

Measures how well a recipe supports regularity. Higher scores come from:

  • Adequate fiber — enough to promote movement without causing bloating
  • High liquid content — hydration is essential for regularity
  • Key micronutrients — magnesium and potassium help support digestive function
Notice the trade-offs: Bloating favors lower fiber, while Constipation favors higher fiber. A recipe can't score perfectly on both — that's why we show each score separately so you can prioritize what matters most to you right now.

How scoring works

Every recipe goes through a three-step scoring process:

  1. Nutrition analysis: Each ingredient's nutritional profile is looked up from the USDA food database — calories, protein, fat, fiber, vitamins, and minerals.
  2. Ingredient scoring: Each ingredient is scored individually for all five symptoms based on its nutritional properties. For example, ginger scores high for nausea because it's easy to digest, low-fat, and mild.
  3. Recipe averaging: The individual ingredient scores are combined based on how much of each ingredient is in the recipe. A recipe that's mostly chicken and rice will be weighted toward those ingredients' scores, not the pinch of seasoning.

The GLP-1 Score is then calculated as the average of all five symptom scores, giving you one number for overall suitability.

Example: reading a recipe's scores

Let's look at the Warm Lemon-Ginger Egg White Custard Bowl — a breakfast recipe designed for bloating relief:

ScoreValueColorInterpretation
GLP-1 Score 61 Amber Good overall — a solid everyday choice
Bloating 72 Amber Gentle on the stomach — egg whites and rice are highly digestible with low fiber
Low Appetite 68 Amber Good protein density from egg whites in a small, manageable portion
Nausea 63 Amber Ginger and lemon are anti-nausea ingredients; bland and easy to eat
Fatigue 63 Amber Decent protein but limited complex carbs and micronutrient variety
Constipation 40 Red Low fiber and limited liquid content — not ideal if constipation is your main concern

This recipe is a good choice if you're dealing with bloating or low appetite, but if constipation is your primary issue, you'd want to look for recipes with higher fiber content like our smoothie and porridge recipes.

View this recipe →

Tips for using the scores

  • Focus on your worst symptom first. If nausea is ruining your day, filter by Nausea and pick from the top-scoring recipes — even if they score lower on other symptoms.
  • Scores change over time. Early in treatment, nausea and bloating are often the biggest issues. As your body adjusts, you may shift to prioritizing protein intake and energy.
  • No recipe is perfect for everything. Trade-offs are normal — a high-fiber recipe that helps constipation will naturally score lower for bloating. That's expected.
  • Use the GLP-1 Score for general browsing. When you don't have a specific symptom in mind, the overall GLP-1 Score gives you a quick sense of how GLP-1-friendly a recipe is.

Find your best recipes

Browse all scored recipes and filter by your symptoms.

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