Fat jabs haven’t just changed the nation’s waistlines, they’ve transformed how and what people eat – and supermarkets haven’t wasted any time in cashing in.
Over the past few weeks, ranges of new products packed with flavour and nutrients but in smaller portion sizes have hit the shelves in Asda, Iceland, M&S, Ocado, Morrisons and Co-Op.
And they’ve been designed with Britain’s five million weight loss injection users in mind.
Research recently released by UCL found that an estimated 4.9 million adults in the UK – nearly one in 10 – have recently used a drug such as Mounjaro, Wegovy or Ozempic to support weight loss or were interested in using one in the near future.
The medications mimic a naturally occurring gut hormone, glucagon-like peptide-1 (GLP-1), which is released after eating, slowing digestion, stabilising blood sugar levels and sending powerful ‘I’m full’ signals to the brain, meaning users feel satisfied on far less food.
The effect is appetite reduction rather than forced restriction, but many users aren’t aware of the potential side effects.
Research from Ocado reveals that only four in ten weight-loss patients knew the injections can also lead to a reduction in lean muscle mass, not just fat.
In my own clinical experience coaching GLP-1 users, this gap in understanding is common, with many patients surprised when weight loss doesn’t just target fat.
GLP-1 medications are used by millions of Britons – and the number will keep increasing
These injections can cause side effects including nausea and digestive discomfort, but eating the right foods remains crucial, even when hunger wanes.
The medications don’t just blunt appetite, they alter gut motility, food tolerance, and how the body processes nutrients.
Although the GLP-1 market is still relatively new, from what I’ve seen with my own patients, the ‘food noise’ which the jabs suppress – described as constant, sometimes intrusive thoughts about food – often returns despite the dosage and weight-loss plateaus are common.
This is why I always stress the need for dietary and behavioural changes, so that users are able to make balanced decisions around food when they come off the jabs and hunger signals come roaring back.
Healthy ready meals – like the ones now stocked at major supermarkets – can play a significant role in this transition by providing structure, portion control and balanced macronutrients, particularly during busy periods when cooking from scratch isn’t realistic.
Each range comes with its own unique selling point and caters to different needs – from fibre-rich salads and high-protein main meals, to gut-friendly snacks and convenient frozen options.
Meals and snacks that are nutrient-dense, protein-rich, and portion-controlled can help users stay on track without feeling overwhelmed, making it easier to meet nutritional goals, manage appetite changes, and navigate the day-to-day challenges of reduced hunger.
With my nutritionist hat on, I looked at the major supermarkets’ new GLP-1-friendly ranges and identified a star pick from each.
An estimated 5 million Britons either used or want to use medication to lose weight
And remember, you don’t need to be on weight loss jabs to buy and enjoy these meals – they’re a great choice for anyone who is trying to reduce their calorie intake.
M&S Nutrient Dense
Launched earlier this month, M&S’s Nutrient Dense range features salads, snacks and ready meals designed specifically with fibre in mind – which everyone can benefit from, whether they’re taking fat jabs or not.
The NHS recommends adults eat 30g of fibre a day, but it’s estimated that most of us only eat around 20g, a concerning stat considering that
Developed by M&S’s in-house chefs and nutritionists, in consultation with the British Nutrition Foundation, I was personally impressed by the holistically balanced nutritional profile of meals and the robust choice on offer including everything from flavoursome Cauli-Rice Prawn Paella to the one pot Berry Bliss Bowl.
By prioritising fibre-rich, nutrient-dense ingredients, M&S is clearly attempting to bridge nutritional gaps, making it easier for users to eat well without having to overthink every meal, and they’ve considered flavour too, so that healthy eating doesn’t have to feel like a compromise.
But whilst the range doesn’t include artificial sweeteners, some meals and snacks are sweetened with date syrup which, although less processed than refined sugar, can still negatively affect blood sugar levels.
Prices vary across the range, with some meals costing up to £7, making the range less accessible to all budgets.
This chia pudding nudges you towards your daily fibre targets
That said, the higher end of the price scale typically reflects larger meals around 400g.
Best buy: Chia Pudding, £2.75
Delivering an impressive 13g of fibre per serving, this chia pudding nudges you towards your daily fibre targets, even when appetite is low.
Made with few ingredients, (creamy Greek yoghurt, toasted coconut chips and warming cinnamon), it’s not only satisfying but also supportive of blood sugar balance, making it a smart breakfast or snack option for GLP-1 users.
Overall range rating: 5/5
Co-op Good Fuel
This range proves that healthy eating doesn’t have to be boring.
The Co-op Good Fuel range includes four mini meals, designed to be perfectly portioned with a focus on protein and fibre, alongside five full-sized meals that are high in protein, slow-release carbohydrates, gut-friendly vegetables and provide at least one portion of your five-a-day.
There’s a perfect mix of protein and fibre in this meal, says our nutritionist
The meals are inspired by global cuisines such as Malaysian, Indian and Italian, helping to keep flavours interesting.
They’re also relatively affordable, making them more accessible than many ‘health-focused’ ready meals.
Nutritionally, they’re a step up from standard microwave meals, avoiding an over-reliance on heavy sauces, artificial flavours, colours, or long lists of unrecognisable ingredients.
However, some meals contain added sugar – even though in small quantities, if you were making a homemade meal you could avoid this.
The NHS recommends adults eat no more than 30g of sugar per day.
Best buy: Good Fuel Roasted Butternut with Spiced Beans & Grains, £3.50.
The balance of fibre and protein from brown rice, barley and lentils, beans and chickpeas in this meal is spot on.
Overall range rating: 4/5
PRESS’ range of high-protein meals and juice shots were created for mindful eaters
Ocado PRESS Healthfoods
Available in its entirety from online supermarket Ocado, cold pressed juice innovators PRESS’ Healthfoods range has been designed with reduced appetites in mind.
It aims to make nutritional goals easier to hit without overloading the plate, and features high-protein meals which are under 600 calories, and its signature juices and juice shots that contribute towards your five-a-day.
Beyond meals and snacks, the range also includes hydration-support products, which is an often-overlooked but important consideration for GLP-1 users.
A lot of thought has gone into the range nutritionally and taste-wise, and I was pleased by the choice on offer as it emphasises wholesomeness over restriction.
The range is generally free from additives overall, but priced on the higher side with ready meals starting from £5.25 for a 200g portion and increasing to £6.80 for a 370g package.
Best buy: PRESS Healthfoods Happy Gut Ginger Shot, £2.50
Liquid shots can be a useful aid when appetite is low, providing a quick, non-overwhelming way to deliver nutrients.
Our nutritionist highlighted this meal for being affordable and packed with vegetables
This ginger shot supports digestion and gut comfort which could be particularly helpful for GLP-1 users who experience nausea or bloating, thanks to ingredients such as ginger and chicory fibre.
Overall range rating: 4.5/5
ASDA Power Pot Ready Meals
These convenient pots align with the brand’s ‘Live Better ‘mantra, offering an affordable, protein and calorie-conscious meal solution for those with reduced appetites.
With Asda’s own-label healthy ready meal sales also up 54 per cent year-on-year, these portion-controlled options are likely to be a success.
Rich in protein and formulated to include one-of-your-five-a-day, with at least 80g of fruit or vegetables, these power pots are a very budget-friendly option at £2.50 for a 250g meal.
However, a closer look at the ingredients reveals the use of additives such as dextrose in dishes like the Chicken & Mediterranean Style Vegetable Pasta and maltodextrin and sucrose in its Chow Mein which can contribute to blood sugar spikes and add unnecessary sweetness.
This level of processing is less than ideal, particularly for GLP-1 users aiming to stabilise energy levels and prioritise whole-food nutrition.
Best buy: Protein Creamy Chicken Korma, £2.50
While ultra processed ingredients such as maltodextrin and sucrose do appear on the ingredient list, they sit towards the end, (meaning they’re present in relatively small amounts).
For a low cost portion-controlled meal that delivers solid protein and a serving of vegetables, it’s a reasonable compromise if you need to prioritise convenience.
Overall range rating: 3/5
Morrisons Applied Nutrition
Morrisons seven new Small & Balanced meals are part of a wider range of Applied Nutrition products that focus on letting customers access their favourite foods like pizza and ice cream in a more health conscious way.
As with most of the other supermarket ranges, the portion-controlled Small & Balanced range is nutritionally balanced with fibre and protein in mind.
However, some meals rely on refined carbohydrates, and ultra-processed ingredients such as maltodextrin and sugar syrups appear on certain ingredient lists (for example, the Chicken Casserole).
There’s plenty of meat in this high-protein choice
These ingredients are typically used to improve texture or flavour rather than nutritional value and are markers of a more industrial level of processing.
Best buy: Spaghetti & Meatballs with Beans & Spinach, £3.75
Beef and pork are listed high up on the ingredient list, which is a positive sign, as many ready meals marketed as ‘high protein’ often contain relatively small amounts of the headline ingredient. It also has fewer ingredients overall compared with some of the other meals in the range.
Overall range rating: 3/5
Iceland Myprotein & Slimming World Meals
Iceland’s latest frozen launches are designed to make smaller portions work harder.
By rolling out its biggest-ever Myprotein range alongside new Slimming World offerings, the supermarket claims it can help GLP-1 users get the fuel they need, by supporting muscle maintenance, reducing fatigue and plugging common nutritional shortfalls.
The expanded range features high-protein meals and snacks, spanning ready-to-cook dinners, grab-and-go breakfasts such as omelettes, protein-rich sides and even indulgent ice creams.
This lean turkey mince is our nutritionist’s pick from Iceland
There are also desserts aimed at GLP-1 users, like these ice cream bars from Iceland
Muscle mass loss is one of the key side effects of weight loss injections, and high protein meals make it easier to support muscle function.
These portion controlled meals also offer a practical solution for those who want consistency without the pressure of cooking at home.
However, I was disappointed to see that some of the meals rely heavily on ultra-processed ingredients, added salt and sweeteners to boost flavour, which may undermine overall diet quality if eaten too frequently.
GLP-1 users need to particularly focus on metabolic balance, so these frozen meals could be more of a hindrance than a health.
There’s also a risk of focusing on protein at the expense of healthy fats and micronutrients — all crucial for gut health and long-term metabolic balance, particularly for GLP-1 users.
And while frozen convenience is appealing, regular consumption could delay the confidence needed to build balanced meals independently once users come off the jabs.
Best buy: Myprotein Turkey Mince, £5
Made from 100 per cent turkey with no added nasties, this lean mince delivers an impressive 21.6g of protein per 100g making it an easy, versatile option to use in dishes like Bolognese sauces or chilli without excess calories.
Overall range rating: 2.5/5
