Build a GLP-1 Kitchen—A Smart Grocery List for Success

When taking a GLP-1 medication such as injectable semaglutide or tirzepatide, your nutrition needs change—especially when appetite is reduced. Prioritizing protein, fiber, and micronutrient-rich foods can help support muscle mass, digestive health, energy levels, and overall well-being while minimizing common side effects like constipation or fatigue.

Protein is essential while on GLP-1 medications. It helps preserve lean muscle, supports metabolism, and keeps you feeling full longer. Foods such as fish, poultry, eggs, beans, dairy, tofu, and protein shakes can make it easier to meet protein needs even when eating smaller portions.

Fiber is equally important. Found in fruits, vegetables, whole grains, and legumes, fiber supports digestive regularity, enhances satiety, and helps prevent constipation—a common side effect of GLP-1 medications. Gradually increasing fiber intake and pairing it with adequate hydration can improve tolerance and comfort.

Because GLP-1 medications slow stomach emptying, absorption of key micronutrients may be affected. Including foods rich in vitamin D (fatty fish, egg yolks, fortified foods), calcium (dairy, leafy greens, fortified alternatives), and iron (red meat, legumes, spinach) helps ensure your body gets the nutrients it needs, even with reduced intake.

Building a GLP-1–friendly kitchen doesn’t mean following a rigid grocery list. Instead, aim for balance: vegetables and fruit, high-quality protein, whole grains, healthy fats, and dairy or fortified alternatives. Keeping your pantry and freezer stocked with nourishing staples makes it easier to prepare satisfying meals—even on days when appetite is low.

With thoughtful grocery choices and simple planning, your kitchen can support both your weight goals and your long-term health while on GLP-1 medications.

Further details can be found in the handout provided here.