The ultimate grocery list for GLP-1 users, according to a nutritionist

Every bite counts when you first start taking GLP-1. Setting priorities Foods rich in nutrients Supporting gut and digestive health and maintaining proper hydration can make a real difference in your comfort, energy levels and long-term success.

As a registered dietitian, I have helped many clients navigate these changes. From what I’ve seen, it’s not uncommon for people prescribed GLP-1s to simply be told to “eat healthy and drink water” to stay healthy, leaving them confused about what that means in practical terms. What does “healthy” look like as your appetite, digestion, and body change?

So I’ve rounded up the best nutritional staples for GLP-1 users, along with practical, science-backed reasons they can help you feel nourished. The list below is divided into categories based on common challenges associated with GLP-1 use. We hope this guide helps you navigate the grocery aisles (or the Instacart website) with ease and make choices that align with your health goals. Remember, this is general advice; Whenever possible, meeting with a registered dietitian can help you get truly personalized guidance throughout your GLP-1 journey.

protein

For GLP-1 users, protein It does more than just keep you feeling full, it’s essential for getting the most out of every bite when your appetite is lower. Prioritizing protein helps maintain muscle mass during weight loss, as well Losing weight too quickly can lead to losing muscle along with fat. (And you don’t want to lose muscle, it’s essential for maintaining strength, mobility, and metabolic health, all of which are key to maintaining weight loss, staying active, and supporting long-term well-being.) Macro too Promotes satietyWhich will prevent hunger from creeping back in too soon. Here are some protein staples that GLP-1 users may find it helpful to include in their diet.

salmon

Salmon is not just a protein powerhouse. It’s also a big dose of Omega 3Which supports heart health and helps calm inflammation, a condition that occurs often Associated with obesity and type 2 diabetes. Even a few bites provide an impressive amount of Omega-3 acids, which contribute greatly to body building Recommended adequate intake 1.1 grams per day for women and 1.6 grams per day for men. (Just one ounce of salmon provides more than… 0.5 grams.)

egg

Eggs are easy to prepare, gentle on digestion, and help you feel full. Their protein helps you maintain muscle through weight loss, and they also provide essential nutrients that many people taking these medications miss, such as vitamin D and vitamin D. Choline. Scrambled, boiled, or hard-boiled eggs provide reliable nutrition and energy when you need it most.

Ultra filtered milk

Ultra-filtered milk is 100% real cow’s milk that goes through a special filtration process to separate and concentrate the protein while significantly reducing the sugar (lactose) content, giving it a unique nutritional profile.About 11 grams of protein Per serving 8 oz. It’s easy to drink alone, add to smoothies, or use in recipes.

Fiber and gut health

Fiber and gut-friendly foods are a game changer for GLP-1 users. These medications can delay stomach emptying and slow down the digestive system, which means… Get enough fibre It’s key to keeping things moving and staying comfortable. Here are some of our top picks for fiber support.

Plum

Prunes offer both Soluble and insoluble fiberproving particularly useful in the face of the regularity challenges that often come with GLP-1s. Its mild laxative effect is gentle but effective, and its natural sweetness can satisfy sugar cravings. Thanks to their low glycemic index, prunes also help maintain stable blood sugar levels, which is crucial for GLP-1 users managing diabetes or aiming for better glucose control.

Berries

Berries that are rich in antioxidants and full of gentle fiber, like blueberries and raspberries, support gut health and encourage regularity. Their low sugar content helps stabilize blood glucose, and they’re easy to add to yogurt or oatmeal for a delicious nutritional boost.

Foods that are comfortable for the digestive system

When your appetite changes and nausea or stomach sensitivity appears, having options that soothe your system is key to enjoying meals. These foods are gentle, easy to tolerate, and help you meet your nutritional goals without increasing digestive stress.

Greek yogurt

Packed with protein and probiotics, Greek yogurt is easy on the stomach. Protein helps satisfy hunger, and probiotics support gut health. Enjoy it plain, with fruit, or as a sauce for vegetables.

ginger

If you experience nausea while taking GLP-1s, ginger It can offer real relief. Try ginger tea, chew it, or add fresh ginger to a stir-fry for anti-nausea support. It’s a gentle and reliable way to make eating more comfortable.

Moisturizing support

It’s easy to overlook drinking water when your appetite is low, but it happens often, which is vital for GLP-1 users. Keeping your fluid options varied and interesting can help you avoid side effects like fatigue or headaches.

Water infused with cucumber and citrus

Sometimes, plain water doesn’t do it for you. Adding cucumber or citrus and allowing it to steep for a while can make sipping water more appealing and encourage regular hydration throughout the day. You can also enjoy water with a little 100% fruit juice for some flavor and a small amount of extra antioxidants.

Bone broth

Bone broth provides electrolytes for hydration and contains natural collagen and minerals to soothe a sensitive digestive system. Its warmth can be soothing if you have less appetite or mild nausea.

What about nutritional supplements?

Some data indicate That multivitamins, vitamin D, omega-3 or fish oil supplements can help fill nutritional gaps while taking GLP-1, and that protein and creatine supplements may help maintain lean mass and build muscle strength during weight loss. Ultimately, your nutritional supplement plan should be based on individualized, evidence-based care. It’s always best to check with your healthcare provider, who can guide you based on regular blood testing and your unique health profile. You can also partner with a registered dietitian to strategize on the nutritional aspect of your journey.

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