GLP-1 Friendly Food List: Snacks, Shakes & Meals (with Macros!)

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)

 
 

5 GLP-1 Friendly Snacks

  1. Hard-boiled eggs + avocado slices
    2 eggs + ¼ avocado
    12g protein | 2g carbs | 14g fat

  2. Cottage cheese + cucumber + seasoning
    ½ cup cottage cheese + ½ cup cucumber
    13g protein | 4g carbs | 4g fat

  3. Turkey roll-ups + hummus
    3 slices turkey + 1 tbsp hummus
    14g protein | 2g carbs | 4g fat

  4. Almond butter celery sticks
    2 celery sticks + 1 tbsp almond butter
    4g protein | 4g carbs | 9g fat

  5. Roasted chickpeas
    ½ cup roasted chickpeas
    7g protein | 20g carbs | 4g fat


5 GLP-1 Friendly Protein Shakes

  1. Vanilla Almond Shake
    1 scoop vanilla protein, 1 tbsp almond butter, 1 cup almond milk, ice
    30g protein | 4g carbs | 11g fat

  2. 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

  3. Peanut Butter Chocolate Shake
    1 scoop chocolate protein, 1 tbsp PB or PB2, 1 cup almond milk
    30g protein | 5g carbs | 8g fat

  4. Cinnamon Oatmeal Shake
    1 scoop vanilla protein, 1 tbsp flax, 1 tbsp oats, almond milk, cinnamon
    27g protein | 7g carbs | 6g fat

  5. 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

  1. Grilled chicken, broccoli, cauliflower rice
    4 oz grilled chicken, 1 cup broccoli, ½ cup cauliflower rice
    35g protein | 8g carbs | 9g fat

  2. Salmon + avocado cucumber salad
    4 oz salmon, ½ avocado, ½ cup cucumber, lemon juice, olive oil
    32g protein | 6g carbs | 18g fat

  3. Tofu veggie stir fry
    ½ block firm tofu, 1 cup sautéed mixed veggies, ½ cup cauliflower rice
    22g protein | 10g carbs | 14g fat

  4. Turkey lettuce wraps
    4 oz ground turkey, 2 large lettuce leaves, ¼ cup shredded carrots, 1 tbsp tahini
    28g protein | 6g carbs | 12g fat

  5. 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


THE GLP-1 JOURNEY MADE EASY

Simplify your GLP-1 journey with the GLP-1 Blueprint. Get all of the benefits such as:

  • GLP-1 Specific Meal Plans

  • High Protein Meal Plans

  • Wellness Meal Plans

  • Grocery Lists and Meal Prep Tips

  • GLP-1 Snack Recipes

  • 50 One Pot, One Pan Recipes

  • Wellness Guides

  • Nutrition Guides

  • Energy Balance + Biofeedback

  • Tracking & Progress Tools