Starting (or continuing) a GLP-1 medication can bring up a lot of questions around food. Appetite changes, fullness kicks in faster, and sometimes the desire to eat at all feels…different. Because of that, grocery shopping can feel confusing at first.

This is where intention matters more than perfection.

A supportive GLP-1 grocery list isn’t about “diet foods” or rigid rules. It’s about choosing foods that work with the medication — helping you maintain muscle, keep energy steady, support digestion, and build habits you can rely on long after the medication.

Think of this as a foundation. You don’t need everything at once. Start where you are.

How to Think About Grocery Shopping on GLP-1s

Before diving into the list, here are a few guiding principles:

Protein comes first (muscle support + satiety)
Fiber supports digestion and blood sugar
Healthy fats help with fullness and nutrient absorption
Simple, easy-to-eat foods matter when appetite is low
Consistency beats intensity

Now let’s build your GLP-1-friendly kitchen.

Protein Staples (Anchor Your Meals Here)

Protein is essential on GLP-1s to prevent muscle loss, support metabolism, and maintain strength — even when portions are smaller.

Animal-Based Options

Chicken breast or thighs
Ground turkey
Eggs
Salmon (fresh or frozen)
Shrimp
Canned tuna or salmon
Lean steak (sirloin, flank)
Greek yogurt (plain, whole or 2%)
Cottage cheese (2% or full-fat)

Plant-Based Options

Tofu or tempeh
Edamame
Lentils
Chickpeas
Hemp seeds
Chia seeds

Tip: Aim to include one solid protein option per meal, even if the portion is small.

Easy-to-Digest Carbohydrates

Carbs aren’t the enemy — especially when appetite is inconsistent. These options provide energy without feeling heavy.

Quinoa
White or brown rice
Sweet potatoes
Oats
Sourdough bread
Rice cakes
Orzo or pasta (regular or gluten-free)
Beans (cannellini, black, chickpeas)

Tip: Pair carbs with protein or fat to help prevent blood sugar dips.

Fiber-Rich Vegetables (Gentle + Supportive)

Vegetables support digestion, gut health, and micronutrients — but on GLP-1s, gentle options often work best.

Spinach
Arugula
Mixed greens
Zucchini
Cucumber
Bell peppers
Carrots
Green beans
Asparagus
Roasted root vegetables

Tip: Cooked veggies are often easier to tolerate than raw if digestion feels slow.

Fruits (Natural Sweetness + Hydration)

Fruit can be refreshing, hydrating, and easier to eat when appetite is low.

Berries (fresh or frozen)
Apples
Pears
Citrus (oranges, lemons)
Kiwi
Banana
Peaches or nectarines

Tip: Use fruit in smoothies, yogurt bowls, or as a light snack with protein.

Healthy Fats (Small Amounts Go a Long Way)

Fat helps with fullness, hormone balance, and nutrient absorption — especially important with smaller meals.

Extra virgin olive oil
Avocado oil
Avocados
Nuts (almonds, walnuts, pistachios)
Nut butters
Seeds (chia, flax, pumpkin)

Tip: You don’t need much — drizzle, sprinkle, or spread lightly.

Pantry & Convenience Foods (Because Real Life)

These are especially helpful on days when cooking feels like too much.

Protein powder (whey or plant-based)
Bone broth
Low-sodium soups
Hummus
Tzatziki
Frozen vegetables
Frozen protein (chicken, shrimp, fish)
Smoothie ingredients

Spices & Flavor Boosters (Appetite-Friendly)

Flavor matters — especially when you’re eating less.

Sea salt & black pepper
Garlic powder
Onion powder
Smoked paprika
Cinnamon
Oregano
Basil
Dill
Turmeric
Ginger
Red pepper flakes
Lemon juice & zest
Vinegars (balsamic, apple cider)

How to Use This List

You don’t need to overhaul your kitchen overnight.

Take inventory of what you already have
Start with a few staples you’ll actually use
Focus on one or two supportive meals per day
Build your pantry slowly and intentionally
Choose foods that feel good in your body

GLP-1s are a tool — but the habits you build around food, nourishment, and self-trust are what create lasting change.

This is about supporting your body, not fighting it.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

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SAY Hello to a Healthy GLP-1 Journey

If you’re on a GLP-1 medication, this program is the blueprint to developing the healthy habits necessary for long-term, sustainable success. Set yourself up for success with: