GLP-1 Grocery List: 50+ Foods to Stock Your Kitchen

Why Your Grocery List Matters More on GLP-1 Medications

When you are on a GLP-1 receptor agonist like Ozempic (semaglutide), Wegovy, Mounjaro (tirzepatide), or Zepbound, your relationship with food fundamentally changes. Appetite suppression means you eat less overall, which makes the quality of every food you buy more consequential. A fridge full of the wrong foods means wasted appetite on empty calories, worsened side effects, and accelerated muscle loss.

A well-stocked kitchen built around the right foods does three things:

• Ensures you hit your protein targets — The 1.2–1.6 g/kg/day target requires intentional planning. If high-protein options aren't in your kitchen, you won't eat them. Learn more in our protein requirements guide.
• Minimizes GI side effects — Having low-fat, easily digestible foods on hand means you're prepared when nausea strikes, especially during dose increases.
• Removes decision fatigue — When your appetite is low and you feel nauseated, you do not want to stand in front of the fridge deciding what to eat. Stock the right things and the decisions make themselves.

This grocery list includes over 50 foods organized by category, each chosen specifically for people on GLP-1 medications. Print it out, save it to your phone, or use it as a starting point for your weekly shopping.

Proteins (The Priority Section)

Walk to the protein section first. This is the most important part of your cart. Every item here was chosen for its protein density, digestibility, and versatility.

Fresh Proteins

• Chicken breast (boneless, skinless) — 31 g protein per 100 g. The workhorse protein. Buy in bulk and bake or grill for the week. Stays fresh refrigerated for 3–4 days, or freeze in individual portions.
• Turkey breast (ground, 93% lean or deli-sliced) — 29 g protein per 100 g. Ground turkey is excellent for lettuce wraps, meatballs, and stir-fries. Deli slices are a quick snack or light lunch.
• Cod fillets — 20 g protein per 100 g. Extremely low fat, very mild flavor, and one of the best-tolerated proteins during nausea episodes. Buy fresh or frozen.
• Salmon fillets — 25 g protein per 100 g. Rich in omega-3 fatty acids. Buy wild-caught when possible. Aim for 2–3 servings per week.
• Shrimp (raw, peeled) — 24 g protein per 100 g. Cooks in 3 minutes. Virtually zero fat. Buy frozen for convenience and thaw as needed.
• Tilapia fillets — 26 g protein per 100 g. Budget-friendly white fish. Mild flavor makes it easy to eat when appetite is low.
• Pork tenderloin — 23 g protein per 100 g. One of the leanest pork cuts. Roast whole and slice for multiple meals.
• Sirloin steak (lean) — 27 g protein per 100 g. Trim visible fat. Good source of iron and B12. Limit to 1–2 servings per week.
• Eggs (large) — 6 g protein per egg. Buy a dozen or more. Hard-boil a batch at the start of each week for grab-and-go snacks.
• Extra-firm tofu — 17 g protein per 100 g. Press out water before cooking. Essential for plant-based eaters.

Dairy Proteins

• Greek yogurt (plain, nonfat) — 10 g protein per 100 g. Buy the large tub (500 g or 1 kg) for better value. Always plain; add your own fruit and toppings.
• Cottage cheese (low-fat, 2%) — 12 g protein per 100 g. Excellent protein-to-calorie ratio. Eat with fruit, on toast, or straight from the container.
• String cheese or light cheese sticks — 7 g protein per stick. Pre-portioned, portable, and a convenient snack.
• Kefir (plain, low-fat) — 5 g protein per 100 ml. Drinkable protein with probiotics. Good for gut health on GLP-1 medications.

Pantry Proteins

• Canned tuna (in water) — 26 g protein per 100 g. Stock several cans. Quick lunch mixed with light mayo on cucumber rounds or in a salad.
• Canned chicken breast — 21 g protein per 100 g. Emergency protein source for when you haven't meal prepped.
• Beef or turkey jerky — 33 g protein per 100 g. High protein-to-calorie ratio snack. Check sodium content and choose lower-sugar options.
• Whey protein powder (isolate) — 25–30 g protein per scoop. Essential for days when eating solid food is difficult. Choose unflavored or a mild flavor.
• Dried lentils or canned lentils — 9 g protein per 100 g cooked. Great in soups, stews, and as a side. Also a strong fiber source.
• Canned black beans or chickpeas — 7–9 g protein per 100 g. Rinse before using to reduce gas and sodium. Combine with other proteins.
• Edamame (frozen, shelled) — 13 g protein per 100 g. Microwave from frozen for a 5-minute high-protein snack.

Vegetables

Fill the second-largest portion of your cart with vegetables. Prioritize non-starchy varieties that are high in fiber and micronutrients but low in calories. These fill your plate without filling you up before you've eaten your protein.

Fresh Vegetables

• Broccoli — High in fiber and vitamin C. Roast or steam. Keeps well for 5–7 days refrigerated.
• Spinach (baby spinach bags) — Versatile: use raw in salads, blend into smoothies, or saute as a side. Rich in iron and folate.
• Bell peppers (red, yellow, green) — High vitamin C, great raw or roasted. Pre-chop for quick additions to meals.
• Zucchini — Very low calorie (17 kcal per 100 g). Spiralize as a pasta substitute or roast as a side.
• Cucumber — Hydrating and easy to digest. Perfect during nausea episodes. Slice for snacking with hummus.
• Cherry tomatoes — Convenient for salads and snacking. No chopping required.
• Cauliflower — Extremely versatile: rice it, mash it, roast it, or add to soups. Low calorie and high in vitamin C.
• Green beans — Easy side dish. Steam or roast with a light spray of olive oil and garlic.
• Asparagus — Natural diuretic. Roast in the oven for a quick side that pairs with any protein.
• Mixed salad greens (pre-washed bags) — Reduces prep time. Base for lunch salads. Check expiration dates and use within 3–5 days.

Starchy Vegetables (In Moderation)

• Sweet potatoes — Rich in beta-carotene and fiber. Bake whole for an easy side. Stick to 150 g portions.
• Butternut squash — Roast cubed or buy pre-cut for convenience. Mildly sweet, pairs well with pork and chicken.
• Potatoes (Yukon Gold or russet) — Good during nausea episodes when plain and baked. Source of potassium.

Frozen Vegetables

• Frozen broccoli florets — Just as nutritious as fresh, lasts months in the freezer. Steam or microwave.
• Frozen stir-fry vegetable mix — Convenient for quick dinners. Look for mixes without sauces.
• Frozen cauliflower rice — Low-calorie rice substitute. Microwave in 3 minutes.
• Frozen Brussels sprouts — Roast from frozen with a light spray of olive oil and balsamic vinegar.

Fruits

Stick to 1–2 servings of fruit per day. Choose lower-sugar options and pair with protein when possible.

• Berries (blueberries, strawberries, raspberries) — Buy fresh in season, frozen year-round. Highest antioxidant content, moderate sugar. Add to yogurt or smoothies.
• Bananas — Easy on the stomach during nausea. Rich in potassium. Buy slightly green and they'll last the week.
• Apples — Good fiber content (2.4 g per medium). Pair with 1 tbsp peanut butter for a balanced snack.
• Oranges or clementines — Vitamin C, hydrating, and portable. Good snack option.
• Lemons and limes — Not for eating whole, but essential for flavoring water (helps with hydration), dressing salads, and seasoning fish and chicken. Buy several.
• Watermelon (pre-cut or whole) — 92% water. One of the best-tolerated foods during nausea. See our nausea foods guide.
• Frozen mixed berries — For smoothies. More economical than fresh and available year-round.

Grains and Complex Carbohydrates

Buy these in reasonable quantities. Carbs are important for energy but should be the smallest portion of your plate after protein and vegetables.

• Brown rice — More fiber than white rice (1.8 g per 100 g cooked). Cook a batch and refrigerate for the week.
• Quinoa — Complete plant protein (4.4 g per 100 g cooked). Cooks in 15 minutes. Versatile base for bowls and salads.
• Rolled oats — 13.2 g protein per 100 g dry. Breakfast staple for overnight oats or cooked oatmeal. Buy plain, not flavored packets.
• Whole-grain bread — Choose options with 3+ g fiber and 4+ g protein per slice. Sourdough is particularly well-tolerated during nausea.
• Whole-wheat tortillas (small) — For wraps and lettuce-cup alternatives. Choose high-fiber, lower-calorie options.
• Whole-wheat pasta — Higher protein and fiber than regular pasta. Use in moderation (75 g cooked portions).

Pantry Staples

These items last for weeks or months and form the backbone of a GLP-1 friendly kitchen.

• Olive oil (extra virgin) — Primary cooking fat. Use sparingly (1 tbsp per meal). A pump spray bottle helps control portions.
• Low-sodium chicken or vegetable broth — For cooking grains, making soups, and sipping during nausea. Stock several cartons.
• Canned diced tomatoes (no salt added) — Base for marinara, soups, and stews. Versatile pantry essential.
• Chia seeds — 5 g fiber per tablespoon. Add to yogurt, smoothies, or make chia pudding.
• Flaxseeds (ground) — Omega-3 fatty acids and fiber. Sprinkle on oatmeal or add to smoothies. Store in the refrigerator after opening.
• Natural peanut butter or almond butter — 1 tbsp per serving. Choose options with only nuts and salt (no added sugar or hydrogenated oils).
• Almonds (raw or dry-roasted) — Pre-portion into 15 g bags (about 10 almonds) to prevent overeating. Calorie-dense.
• Walnuts — Good source of omega-3 ALA. Same portioning advice as almonds.
• Light mayo or avocado oil mayo — For tuna salad and dressings. Use sparingly.
• Mustard (Dijon or yellow) — Virtually calorie-free flavor enhancer. Good on chicken, in dressings, and on sandwiches.
• Soy sauce (low-sodium) — For stir-fries and marinades. Choose reduced-sodium versions.
• Rice vinegar or balsamic vinegar — Low-calorie salad dressing base. Mix with a little olive oil and herbs.
• Dried herbs and spices — Garlic powder, onion powder, paprika, cumin, oregano, cinnamon, black pepper. Flavor food without adding calories or fat.
• Fresh ginger root — Essential for managing nausea. Steep in hot water for ginger tea. Keeps 2–3 weeks refrigerated or freeze for longer storage.
• Peppermint tea bags — Calorie-free nausea remedy. Keep a box at home and at work.

Beverages

• Water (still) — Aim for 2+ liters per day. If your tap water tastes fine, save money and skip bottled. Consider a filter pitcher.
• Herbal tea (caffeine-free options) — Ginger, peppermint, and chamomile are all good choices. Hydrating and soothing.
• Unsweetened almond milk or oat milk — For smoothies and oatmeal. Choose options fortified with calcium and vitamin D.
• Coffee or green tea — Fine in moderation. Avoid adding heavy cream or sugar. Some GLP-1 users find coffee worsens nausea; switch to green tea if needed.

Foods to Skip at the Store

Just as important as what you buy is what you leave on the shelf. These foods waste your limited appetite, worsen side effects, or provide minimal nutritional value. For more detail, see our complete Ozempic diet guide.

• Chips, pretzels, and crackers (except plain saltines for nausea days) — Low protein, easy to overeat, minimal nutrition.
• Sugary cereals — Replace with oatmeal and Greek yogurt.
• Frozen meals and TV dinners — Usually high in sodium, low in protein, and contain poor-quality ingredients.
• Soda and fruit juice — Liquid calories with no protein or fiber. Replace with water and herbal tea.
• Ice cream and frozen desserts — High fat worsens nausea. If you want something cold and sweet, choose frozen fruit bars with low sugar.
• Bakery items (cookies, muffins, pastries) — High in sugar, refined carbs, and fat. No place in a calorie-limited diet.
• Candy and chocolate bars — Empty calories. If you crave chocolate, choose a small square (10–15 g) of dark chocolate (70%+ cacao) occasionally.
• Alcohol — Empty calories, worsens nausea, and interacts with appetite regulation. Minimize or eliminate.

Shopping Tips for GLP-1 Users

• Shop the perimeter first. Produce, proteins, and dairy line the edges of most grocery stores. The center aisles are where processed foods live.
• Buy proteins in bulk and freeze. Chicken breast, ground turkey, and fish fillets all freeze well for 2–3 months. Portion into individual servings before freezing.
• Read nutrition labels. Compare protein per serving across brands. A few grams difference per serving adds up over a week.
• Don't shop hungry. This is true for everyone but especially for GLP-1 users on their "hungry days" (which some people experience cyclically with their injection schedule).
• Buy pre-cut vegetables if it increases the likelihood you'll eat them. The slightly higher cost is worth it if whole vegetables rot in your fridge because you didn't have the energy to prep them.

How Nourie Generates Your Grocery List Automatically

This master grocery list is a great reference, but your actual weekly shopping list should match your specific meal plan. Nourie generates a personalized grocery list based on your weekly meal plan, so you buy exactly what you need — nothing more, nothing less. No food waste, no missing ingredients, and no standing in the grocery aisle wondering what to buy. Your list is organized by store section and automatically adjusts based on your dietary preferences, allergies, and current GLP-1 side effects. Pair it with your weekly meal plan for a complete system.