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 (rapid weight loss can cause muscle wasting)
Low glycemic carbs – Keeps blood sugar stable
Sugar free – Reduces energy crashes and cravings
Gluten free – May reduce bloating or gut discomfort
Fiber - Aids in fullness, digestion, and elimination
Colorful Foods - Colorful fruits and vegetables contain important vitamins, minerals, antioxidants, phytonutrients and fiber to boost nutrition and aid in overall health and digestion.

→ If you want a done-for-you plan, we’ve also created the GLP-1 Blueprint for Weight Loss & Wellness, but let’s dive into the free tips first.

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 List: 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)

Healthy Condiment List for GLP-1 Users

When you’re managing your weight with a GLP-1 medication, condiments can make or break your meals. Many store-bought sauces are packed with sugar, oils, and sodium — things that can stall progress. The good news? There are plenty of flavorful, healthy options that keep your meals exciting without sabotaging results.

Go-To Healthy Condiments

Mustard (yellow, Dijon, spicy brown) – zero calories, adds tang without sugar
Salsa (fresh or jarred, no added sugar) – great on eggs, salads, tacos, and grain bowls
Hot Sauce – boosts flavor and metabolism without extra calories (watch sodium)
Vinegars (balsamic, apple cider, red wine, rice) – brighten up salads, grains, and veggies
Lemon or Lime Juice – natural flavor enhancer and digestion-friendly
Greek Yogurt – a great base for creamy dressings or dips without heavy mayo
Guacamole or Mashed Avocado – healthy fats in moderation
Hummus – nutrient-dense, works as a dip or spread
Tahini – sesame seed paste, rich in minerals and healthy fats
Pesto (light or homemade) – use sparingly, but packed with flavor and nutrients
Pickles/Fermented Veggies (no added sugar) – gut-friendly crunch

Condiments to Use in Moderation

Soy Sauce or Tamari – flavorful but high in sodium
Ketchup – only if no added sugar (look for low-sugar or make your own)
BBQ Sauce – choose low-sugar versions or make a homemade one with tomato paste and spices
Salad Dressings – stick with olive oil + vinegar or look for brands with clean ingredients

Condiments to Limit or Avoid

Creamy dressings like ranch, blue cheese, and Caesar (unless homemade with Greek yogurt)
Regular mayo (opt for avocado mayo or Greek yogurt as a swap)
Sweet chili sauce, teriyaki sauce, and other sugar-heavy glazes
Syrups, honey mustard, or “sweet” ketchups that pack hidden sugars

3 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

3 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

3 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
Turkey lettuce wraps
– 4 oz ground turkey, 2 large lettuce leaves, ¼ cup shredded carrots, 1 tbsp tahini
– 28g protein | 6g carbs | 12g fat

Get recipe inspiration with our GLP-1 Recipe Bundle: Get the GLP-1 Recipe Bundle + Meal Plans

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.

Simple GLP-1–Friendly Food Swaps

These swaps are designed to help you feel fuller for longer, support stable energy, and work with the appetite changes that often come with GLP-1 medications.

1. Swap sugary breakfasts → protein-forward starts

Instead of:
Sweetened cereal, pastries, flavored oatmeal

Try:
Eggs with veggies
Greek yogurt with berries
Protein smoothie with fiber (chia, flax)

Why it helps: Protein early in the day supports satiety and steadier blood sugar.

2. Swap refined carbs → fiber-rich carbs

Instead of:
White bread, white pasta, crackers

Try:
Whole-grain or chickpea pasta
Quinoa or lentils
Sweet potatoes or oats

Why it helps: Fiber slows digestion and helps prevent energy crashes.

3. Swap snack foods → balanced mini-meals

Instead of:
Chips, pretzels, cookies

Try:
Hummus with veggies
Cottage cheese with fruit
Apple with nut butter

Why it helps: Combining protein, fat, and fiber helps curb cravings and overeating.

4. Swap low-fat foods → healthy fats in smaller amounts

Instead of:
Fat-free yogurt or dressings

Try:
Full-fat Greek yogurt
Olive oil–based dressings
Avocado or nuts (portioned)

Why it helps: Fat supports fullness and helps meals feel more satisfying on smaller portions.

5. Swap large portions → nutrient-dense plates

Instead of:
Large, carb-heavy meals

Try:
Smaller portions with more protein and vegetables
One-plate meals with protein + produce

Why it helps: GLP-1 medications slow digestion, so quality matters more than quantity.

6. Swap liquid calories → hydration with purpose

Instead of:
Juice, sweetened coffee drinks

Try:
Water with electrolytes
Unsweetened iced tea
Coffee with protein or milk

Why it helps: Liquid sugar can worsen nausea and hunger swings.

7. Swap “eating out of habit” → intentional pauses

Instead of:
Eating because it’s “time” or routine

Try:
Asking: Am I physically hungry or just used to eating now?

Why it helps: GLP-1s change hunger signals — tuning in prevents discomfort and mindless eating.

Start Your Grocery List Online with Whole Foods or Amazon Fresh

You can easily find most of these ingredients through Whole Foods Market or Amazon Fresh for quick, high-quality delivery straight to your door.

👉 Shop Whole Foods Market | Shop Amazon Fresh

Tip: Add what you need to your cart now — order online for convenient then check off any remaining items from your local store to make meal prep simple and stress-free.

Dive In: Your Next Steps

Ready to learn more? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

The GLP-1 Lifestyle Blueprint → your complete system for GLP-1 success (all in one place)
The GLP-1 Recipe Bundle → a full recipe bundle formulated specifically for GLP-1 users