What to Eat on a GLP-1 Medication
Most people on a GLP-1 medication find protein, gentle carbs and soft cooked produce easiest, and rich, fried or fizzy foods hardest. The table below sorts common foods three ways: often easier, depends on portion and timing, and many find harder. Tolerance varies by person, so treat it as a starting point.
A GLP-1 food list in one table
Find the food, then read across. Where something sits in the middle column, portion size and timing decide it.
| Food group | Often easier | Depends on portion and timing | Many find harder |
|---|---|---|---|
| Protein foods | Eggs, Greek yogurt, cottage cheese, white fish, poached chicken, soft tofu | Canned tuna, edamame, lean beef, whey protein shakes | Fried chicken, fatty cuts, processed meats, strong-smelling fish |
| Gentle carbs | White rice, plain oats, sourdough, plain crackers, boiled or mashed potato | Whole-grain bread, brown rice, quinoa, pasta | Pastries, sweetened cereals, chips and fries |
| Fruit and vegetables | Ripe banana, melon, applesauce, cooked carrots, cooked zucchini, peeled cucumber | Cooked spinach, peas, asparagus, berries, raw salad greens | Raw broccoli, cauliflower and cabbage, raw onion and garlic |
| Fats | A little olive oil, a thin spread of nut butter | Avocado, cheese, nuts, full-fat yogurt | Fried food, creamy sauces, butter-heavy dishes |
| Drinks | Water, ginger tea, peppermint tea, clear broth | Coffee, milk, juice, smoothies | Fizzy drinks, alcohol, sugary drinks |
Want the foods in the last column swapped for something gentler? The foods to avoid guide pairs each with a recipe.
Protein first, smaller portions
Standard healthy-plate advice puts vegetables on half the plate. On a GLP-1 medication the plate often runs the other way. If you're full after a few bites, protein goes first, because it's the part of the meal you can least afford to leave behind. Vegetables and starches fill whatever room is left.
Smaller portions help too. Use a side plate, take a second small helping later, and keep a snack for when hunger returns. Eggs, Greek yogurt, cottage cheese, fish, chicken and tofu pack a lot of protein into very little food. Our high-protein small meals page shows how to spread it across the day.
Fiber: build up gradually
Fiber matters, and so does the pace. Raw, high-fiber foods can sit heavily in a stomach that empties slowly. Start with cooked vegetables and plain oats, add more as you feel ready, and drink fluids alongside. If regularity is a worry, the constipation meals page has recipes to try.
Drinks around meals
Some people find a big drink with a meal fills them up before the food does, so they sip between meals instead. It's an optional tip, not a rule. If it doesn't help, skip it.
References
- Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity Pillars, 2026. doi:10.1016/j.obpill.2026.100269 Supports: Protein-rich foods and nutrient-dense eating on GLP-1 therapy; advice shaped around individual tolerance.
- Ozempic (semaglutide) injection, US Prescribing Information. Novo Nordisk. Supports: That semaglutide slows stomach emptying.
- Wegovy (semaglutide) injection, US Prescribing Information. Novo Nordisk. Supports: That semaglutide slows stomach emptying.
- Mounjaro (tirzepatide) injection, US Prescribing Information. Eli Lilly and Company. Supports: That tirzepatide slows stomach emptying.
- Zepbound (tirzepatide) injection, US Prescribing Information. Eli Lilly and Company. Supports: That tirzepatide slows stomach emptying.
- Rybelsus (semaglutide) tablets, US Prescribing Information. Novo Nordisk. Supports: That oral semaglutide slows stomach emptying.
Build a day of meals that suits you right now
Two quick questions and we’ll put together a day of meals from our recipe library.
See how the GLP-1 meal plan builder works
Step 1 of 3
Please pick one so we know where to start.
Step 2 of 3
Pescatarian plus excluding both fish and shellfish doesn't leave anything to build from — pick one or the other.
Step 3 of 3
We will use this to send your day
We'll email you this day as a PDF, plus a quick intro to Food Signals and our current offer.
Please enter a valid email address.
Food Signals
Your day of meals
Daily Reference Ranges
Dietitian's Note
A lot to work around.
We've built this day inside everything you told us. With this many things to avoid — and a smaller appetite on top — it's worth talking it through with a dietitian who can look at the whole picture with you, especially around protein.
Missing something you'd like to see? Tell us what you'd cook and we'll add recipes that fit.
Thanks — we've got it.
We've emailed an intro to Food Signals, an overview of what it does, and our current offer — with your plan attached as a PDF.
Open your PDF We couldn't make the PDF here. It's in the email we sent you.
Save this day?
Food Signals is open by waiting list at the moment. Add your details and we'll write to you when your place is ready — then you get 14 days of the whole app, with no card needed.
Continue with Google works in your phone’s browser. Tap the ⋯ menu and choose “Open in browser”, or use your email below.
We never share your email, and you can ask us to delete it any time. Read our privacy policy → Consumer Health Data Privacy Policy
You're on the waiting list
We'll email when your place is ready, and you get 14 days of the whole app, with no card needed.
We're keeping this plan for you.
You're in — welcome!
Taking you straight into the app…