GLP-1 Grocery List: 23+ Must-Have Foods for Long-Term Success on GLP-1
When you’re eating up to 40% less than you used to (people on GLP-1 eat 16-39% fewer calories), every calorie matters, and your GLP-1 grocery list should reflect that.
You can’t walk to the grocery store on autopilot and shop the same way you’ve always shopped. I mean, half of what you used to love makes you queasy, and the other half is full of empty calories that will only waste the few calories you can actually eat.
If you shop the way you used to, you’ll end up with a fridge full of foods that will derail your weight loss journey.
Yes, you’ll eat fewer calories on GLP-1, but you need to make sure those calories are high in protein to preserve muscle mass and make your weight loss sustainable even after you stop the medication. Every single item on your shopping cart has to earn its place.
That’s what we’re doing today. Creating a grocery list for people on GLP-1, whether it’s Ozempic, Wegovy, Mounjaro, Zepbound, or any other GLP-1 medication.
First Things First: What Exactly Should You Know Before Heading to the Grocery Store While on GLP-1 medications?
First things first, if you are on GLP-1, having a simple way to plan meals ahead of time can make staying consistent much easier. Here’s the meal-planner spreadsheet I use. It is more than just a meal planner. You can automatically generate your grocery list, store and organize up to 800 recipes, and most importantly, track your calories and macros. Plus, there’s a bonus weight loss tracker to help you track weight loss.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
1. Protein is Non-negotiable
Every meal and every snack should include a protein source. But why? First, when you’re eating a lot less, protein is important because it keeps you full for longer.
Secondly, protein will help preserve your muscle mass as you lose fat. Low protein intake during rapid weight loss ( which is the case when on GLP-1) can increase the risk of losing lean muscle mass. So you need your protein to avoid that “sickly” look that comes with losing lean muscle mass.
Thirdly, protein has a higher Thermic Effect of Food (TEF) compared to carbs or fats, which means it boosts your metabolism. This is exactly what you need if you want to maximize your weight loss on GLP-1 medications.
Go for 100 grams of protein per day if you can. You can do more or less depending on your size and activity level, of course.
Track your macros and calories with this Google Sheets meal planner.
2. Go for Foods That Are Gentle on the Stomach
GLP-1 medications slow down gastric emptying, which can make you feel terrible if you go for heavy or greasy foods. These foods will unfortunately sit in your stomach for hours on end, making you feel miserable. So, you definitely want foods that are easy on the gut.
3. Shop for Your Worst Day
Yes, some days you’ll feel great and make a healthy high-protein meal you’ll love. But you also have to consider that there will be days when the thought of food makes you sick. Shop for the bad days.
The worst thing you can do is forego food altogether. This is how people on GLP-1 lose muscle mass and start looking sickly.
GLP-1 Grocery List
Protein
1. Chicken Breast
Chicken breast is a classic high- protein food on GLP-1. And for good reason. It’s lean, gentle on the stomach, and provides around 30 grams of protein per 100 grams of cooked chicken breast.
To make it easy to eat high-protein meals every day while on GLP-1, cook a big batch of chicken breast at the start of the week and shred it into soups, salads, or wraps. This way, you’ll always have a high-protein meal almost ready, even on days you can’t be bothered to cook.
2. Lean Ground Turkey
I’d say ground turkey is the most versatile protein on this list. I mean, you can do turkey balls, lettuce wraps, or a simple skillet with veggies.
Just go for 93% lean or higher since fattier cuts tend to sit heavy in the stomach, and this is particularly bad on GLP-1 since your stomach is already emptying super slowly.
3. Salmon
Salmon gives you about 20 grams of protein per serving, making it a must-have on a high-protein food list.
Besides, salmon also gives you omega-3 fatty acids that support heart health and reduce inflammation in the body.
Just keep in mind it’s a rich food, so keep your portions reasonable.
Do baked or poached instead of fried to make it easy on your stomach.
4. White Fish like Cod or Tilapia
White fish is light, flaky, and about as gentle as protein can get while on GLP-1.
And it’s low on calories compared to the protein you get, which is exactly what you need when every calorie matters.
5. Shrimp
This is another awesome source of protein while on GLP-1. I mean, shrimp cook in like 5 minutes and provide around 20 grams of protein per 3-ounce serving. This is completely unbeatable when a high-protein meal is non-negotiable, and you need a quick meal.
6. Canned Tuna & Canned Salmon
These are the perfect addition to your GLP-1 grocery list simply because you don’t need to cook them.
Besides, a single can gives you about 20-25 grams of protein; they last forever in the pantry, and they cost very little.
Go for ones packed in water or olive oil, and mix with a little Greek yogurt instead of heavy mayo.
7. Eggs
This should be a staple in your kitchen when you’re on GLP-1. Eggs are cheap, quick to make, and most importantly, easy to digest.
Each egg offers about 6 grams of protein, making them one of the best sources of protein around.
You can do scrambled, boiled, or poached eggs, and they work for any meal of the day. You can also boil a few on Sunday and have the perfect grab-and-go, high-protein snack while on GLP-1.
8. Plain Greek Yogurt or Skyr
A small serving of plain Greek yogurt or skyr provides about 15-20 grams of protein.
The cool, creamy texture makes it easy to tolerate them even when you’re feeling nauseous.
Remember, always go for plain, because flavored versions are often full of added sugars that can adversely affect your weight-loss journey.
If you can’t do plain, sweeten yourself with natural sugars like berries or a drizzle of honey.
9. Cottage Cheese
Half a cup of cottage cheese gives you around 12-14 grams of protein, so a great option for your high-protein diet while on semaglutide.
Cottage cheese is also rich in casein, a slow-digesting protein that keeps you full for longer.
Cottage cheese is one of the best additions to your diet while on GLP-1 because it helps you hit your protein goals without cooking.
10. Kefir
This provides protein and probiotics to support gut health. Yes, probiotics are an awesome addition because GLP-1 medications tend to mess with your digestion.
If you want an easy way to plan your meals, automatically create a grocery list, and most importantly, track calories and macros while on GLP-1 medications, here is a simple Google Sheets meal planner that keeps everything connected.
This meal planner works whether you’re eating high-protein, low-carb, Mediterranean, or simply focusing on portion control while on GLP-1s. Plus, it comes with a bonus weight tracker to help you track your weight loss.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Fiber & Hydration
11. Spinach and Other Leafy Greens
Leafy greens are awesome when you’re on GLP-1 because they’re low on calories but high in fiber, iron, and vitamins.
Since constipation is a very common side effect with semaglutide, you need fiber from leafy greens.
You don’t need to use them only in salads; you can wilt them into eggs or soups, or blend them into smoothies.
12. Berries
Strawberries, blueberries, and raspberries provide fiber, antioxidants, and sweetness with very few calories.
Berries are a great way to satisfy your sweet tooth while watching your calories when on GLP-1.
13. Zucchini, Cucumber and Celery
These particular vegetables are mostly water, which makes it easy to stay hydrated while on GLP-1.
Besides, they’re gentle on the stomach, which is exactly what you need when on semaglutide medications.
14. Sweet Potatoes
Sweet potatoes are a gentle, satisfying source of complex carbs and fiber. They’ll give you steady energy without the heaviness and blood sugar crashes of refined carbs.
Sweet potatoes are also rich in vitamin A and potassium, which you need to stay healthy while taking GLP-1 medications.
15. Avocados
Avocados can be a great addition to your weight-loss diet. And for good reason. They’re full of healthy fats, fiber, and potassium. They’re also calorie-dense, which is a good thing when you’re eating much less overall.
Just keep the portions small, like a quarter to half an avocado, since too much fat at once can sit heavy on the stomach.
16. Bananas
Bananas are on this GLP-1 grocery list mainly because they’re easy to digest and rich in potassium, which is helpful if you’re dealing with nausea, vomiting, or diarrhea while on semaglutide medications.
They’re one of the few foods that sound okayish even on particularly rough days.
17. Lemons
Lemons are a great way to stay hydrated while on GLP-1 medications, and you need to stay hydrated because constipation is a particularly common side effect of GLP-1.
A squeeze in your water can make it far more appealing when plain water feels boring.
Besides, the fresh tart flavor can help you deal with nausea.
Pantry Staples
18. Oats
Oats are rich in soluble fiber, which keeps you full and supports healthy digestion.
You can make overnight oats with Greek yogurt and berries for a quick, high-protein, high-fiber breakfast that is perfect while on GLP-1 medications.
19. Quinoa and Brown Rice
These two whole grains are among the healthiest carbs because they’re high in fiber.
Quinoa is a particularly good choice while ok GLP-1 because it’s a complete protein.
20. Canned Beans, Chickpeas, and Lentils
Beans and lentils give you plant-based protein and fiber in one inexpensive package.
Rinse canned ones well to reduce sodium.
Just watch your portions and increase gradually if necessary, since too much fiber can actually make your stomach feel worse and cause bloating, which you don’t need while on GLP-1.
21. Nuts and Nut Butters
A small handful of almonds or a spoonful of peanut butter adds quite a bit of protein, healthy fats, and good calories in a very small amount of food, which is very convenient when your appetite is low while on GLP-1.
Just watch your portions, please. It’s so easy to overdo nuts, and you’ll unfortunately wreck your weight loss goals.
22. Chia Seeds and Ground Flaxseed
These small seeds are full of fiber and omega-3s. You can include them in your yogurt, oatmeal, or smoothies for a quick and satisfying meal.
Just remember to drink loads of water, as they absorb liquid and can make constipation worse if you don’t drink enough.
23. Extra Virgin Olive Oil
A teaspoon or two of extra-virgin olive oil adds heart-healthy fats and flavor without adding many calories.
A little goes a long way with this, so you don’t need to overdo it.
24. Low Sodium Broth and Bone Broth
Broth is warm, soothing, and hydrating, which makes it perfect for days when solid food just isn’t happening.
Bone broth is also full of protein ( around 10 grams per cup).
Drinks
1. Plain Water
Staying hydrated is one of the most important things you can do while on GLP-1.
Unfortunately, reduced appetite also means reduced thirst, so you have to be very keen to make sure you drink enough water throughout the day.
Dehydration can also worsen nausea, constipation, and fatigue, so water is non-negotiable.
Related: Easy Ways To Drink More Water Every Day
2. Ginger Tea
Ginger is one of the best-known natural remedies for nausea. A warm cup after a meal or whenever your stomach feels off can really make a difference.
Just fresh ginger steeped in water works quite well.
3. Peppermint Tea
Peppermint can help ease bloating, gas, and that uncomfortable fullness that comes with slower digestion.
Besides, it’s calming and a good addition to your evening routine as you wind down.
4. Sugar-free Electrolyte Powder
Unfortunately, eating and drinking less can easily leave you low in sodium, potassium, and magnesium, which can make you feel tired or dizzy.
A sugar-free electrolyte powder in your drink is a quick and easy fix to help you feel better.
5. Protein Shakes
Protein shakes are the best option when you can’t do a full meal. As I mentioned, you need to keep your protein intake high while on GLP-1 to avoid losing muscle mass as you lose weight. You need to do this even on days you don’t feel like eating. And that’s why protein shakes can be a lifesaver.
Go for ones with 20-30 grams of protein and as little sugar as possible.
Sip them slowly over a while instead of drinking them quickly to avoid upsetting your stomach.
Bad Day Options
Some days, nothing and I mean nothing on this list will sound appealing. That’s why you also have to shop for your “worst” days while on GLP-1.
These are some of the best options to keep on hand:
- Protein shakes – one of the best ways to get protein with barely any effort.
- Greek yogurt or cottage cheese – No cooking needed, and they’re high in protein.
- Bone broth – Warm, soothing, and provides quite a bit of protein.
- Hard-boiled eggs – These are simple to make, and high in protein. Besides, you can make them ahead.
- Bananas – Bananas are super gentle on the stomach.
- Plain crackers or toast with peanut butter – Bland but heavy enough to get some food and, most importantly, protein into your system.
- Smoothies- Blend some Greek yogurt, banana, and protein powder so you can drink your food when eating feels like a nightmare.
Remember, the goal is to eat even a small portion that’s high in protein to maintain muscle mass while losing fat.
To Sum Up
Shopping on GLP-1 is a little different because you’re eating fewer calories. You need to shop with that in mind. Everything on your cart needs to pull its weight.
To keep it simple, just build your GLP-1 grocery list around high-protein foods first, then focus on foods that are gentle on the stomach, and then do a few high-fiber options.
Our specific GLP-1 grocery list will help you maintain muscle mass while losing weight, feel better, and, most importantly, sustain your weight-loss results long after stopping your GLP-1 medications.
Remember, if you want a simple system to plan meals, reduce food waste, and stay organized while following a GLP-1 diet plan, you can check my Google Sheets meal planner spreadsheet.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Until next time, loves.
