The GLP-1 journey can be very rewarding and also confusing at the same time. While a GLP-1 medication such as Ozempic, Wegovy, or Mounjaro, can aid in managing blood sugar, weight loss, and other positive benefits, the medication isn’t the only part of the equation. Your nutrition can either support or sabotage your progress. Prioritizing the right foods helps you avoid nausea, feel satisfied, and get better results.

I always pose the question to our clients and guests - what if you have to cease taking your GLP-1 medication? There’s always the possibility of not being able to take it for any physiological impacts, it may not be available for one reason or another, or maybe insurance won’t cover it at a certain point. No matter the reason (and maybe you just aren’t interested in taking a medication forever), developing sound nutrition and lifestyle habits will set you up for the best success while on your medication and in the future should you decide not to take it at any point.

So when we start to talk about what makes a balanced diet for GLP-1 users, there are certain criteria that come up specifically. Let’s break it down:

What Makes a Food, Meal, or Nutrition Protocol GLP-1 Friendly?

To keep your energy up and support your journey, focus on:

High protein – Helps you stay full and preserve muscle
Low glycemic carbs – Keeps blood sugar stable
Sugar free – Reduces energy crashes and cravings
Gluten free – May reduce bloating or gut discomfort
Colorful Foods - Colorful fruits and vegetables contain important vitamins, minerals, antioxidants, phytonutrients and fiber to boost nutrition and aid in overall health and digestion.

What to Pay Attention to on a GLP-1 Journey

GLP-1s change how your body responds to hunger and fullness. That’s why it’s so important to tune into your body’s feedback and adapt your food choices accordingly.

Here’s what to keep an eye on:

Hunger cues: You may feel hungry less often—don’t ignore protein or skip meals, or you’ll risk muscle loss.
Fullness signals: You’ll feel full faster—smaller meals with balanced macros can help you avoid nausea.
Energy levels: If you feel sluggish or foggy, you may need more balanced carbs or hydration.
Digestive comfort: Some foods may feel “too heavy”—eating slower, choosing easy-to-digest options, or lightly cooked veggies can help.

GLP-1 Friendly Food Guide: Build Balanced Meals with These Staples

These whole food options support your journey with GLP-1s by helping you feel fuller longer, maintain muscle, and balance blood sugar—without the crashes or cravings.

Lean Proteins (High Protein, Low Sugar, Gluten Free)

Chicken breast
Ground turkey (93%+ lean)
Egg whites or whole eggs
Wild-caught salmon
Tuna (packed in water)
Shrimp
Cod or tilapia
Tofu or tempeh
Low-fat cottage cheese
Greek yogurt (plain, unsweetened)
Protein powders (whey, pea, or plant-based — no added sugar)

Healthy Fats (Blood Sugar Friendly, Satiating)

Avocado
Extra virgin olive oil
Almonds, cashews, walnuts (raw or dry roasted)
Chia seeds
Flaxseeds
Hemp seeds
Nut butters (natural, no sugar added)
Coconut oil or MCT oil
Tahini
Fatty fish (salmon, sardines, mackerel)

Healthy Carbs (Low Glycemic, Whole Food Based)

Berries (blueberries, raspberries, strawberries)
Apples
Cherries
Pears
Carrots
Sweet potatoes
Spaghetti squash
Cauliflower rice
Quinoa
Lentils
Black beans or chickpeas
Gluten-free oats (in moderation)
Leafy greens (spinach, kale, arugula)

GET THE GLP-1 BLUEPRINT: start today!

5 GLP-1 Friendly Snacks

Hard-boiled eggs + avocado slices
– 2 eggs + ¼ avocado
– 12g protein | 2g carbs | 14g fat
Cottage cheese + cucumber + seasoning
– ½ cup cottage cheese + ½ cup cucumber
– 13g protein | 4g carbs | 4g fat
Turkey roll-ups + hummus
– 3 slices turkey + 1 tbsp hummus
– 14g protein | 2g carbs | 4g fat
Almond butter celery sticks
– 2 celery sticks + 1 tbsp almond butter
– 4g protein | 4g carbs | 9g fat
Roasted chickpeas
– ½ cup roasted chickpeas
– 7g protein | 20g carbs | 4g fat

5 GLP-1 Friendly Protein Shakes

Vanilla Almond Shake
– 1 scoop vanilla protein, 1 tbsp almond butter, 1 cup almond milk, ice
– 30g protein | 4g carbs | 11g fat
Berry Greens Shake
– 1 scoop unflavored protein, ½ cup frozen berries, 1 cup coconut milk, spinach, 1 tbsp chia seeds
– 28g protein | 10g carbs | 9g fat
Peanut Butter Chocolate Shake
– 1 scoop chocolate protein, 1 tbsp PB or PB2, 1 cup almond milk
– 30g protein | 5g carbs | 8g fat
Cinnamon Oatmeal Shake
– 1 scoop vanilla protein, 1 tbsp flax, 1 tbsp oats, almond milk, cinnamon
– 27g protein | 7g carbs | 6g fat
Coffee Protein Shake
– 1 scoop protein, ½ cup cold brew, ½ cup almond milk, 1 tsp MCT oil
– 26g protein | 3g carbs | 8g fat

5 GLP-1 Friendly Meals

Grilled chicken, broccoli, cauliflower rice
– 4 oz grilled chicken, 1 cup broccoli, ½ cup cauliflower rice
– 35g protein | 8g carbs | 9g fat
Salmon + avocado cucumber salad
– 4 oz salmon, ½ avocado, ½ cup cucumber, lemon juice, olive oil
– 32g protein | 6g carbs | 18g fat
Tofu veggie stir fry
– ½ block firm tofu, 1 cup sautéed mixed veggies, ½ cup cauliflower rice
– 22g protein | 10g carbs | 14g fat
Turkey lettuce wraps
– 4 oz ground turkey, 2 large lettuce leaves, ¼ cup shredded carrots, 1 tbsp tahini
– 28g protein | 6g carbs | 12g fat
Egg scramble + berries
– 2 eggs + 2 egg whites, ½ cup spinach, ¼ cup mushrooms, 1 oz goat cheese, ¼ cup berries
– 26g protein | 7g carbs | 15g fat

Whether you're just starting on your GLP-1 journey or adjusting your routine, food matters. Keep it protein-rich, nutrient-dense, and easy on digestion. You don’t have to be perfect—you just need to be intentional.

Wishing you all of the success on your journey! - Margot & Team