What to Eat on Zepbound: A Complete Food Guide

Understanding Zepbound: A Dual-Action GLP-1 Medication

Zepbound (tirzepatide) is not your average GLP-1 medication. Unlike semaglutide-based drugs such as Ozempic and Wegovy that target only the GLP-1 receptor, Zepbound is a dual GIP and GLP-1 receptor agonist. This means it activates two incretin hormones simultaneously — glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1) — which is why many patients experience stronger appetite suppression and greater weight loss compared to single-agonist medications.

The landmark SURMOUNT-1 clinical trial, published in The New England Journal of Medicine in 2022, demonstrated that participants on the highest dose of tirzepatide (15 mg) lost an average of 22.5% of their body weight over 72 weeks — significantly more than the ~15% typically seen with semaglutide. However, this increased efficacy also means more aggressive appetite suppression, which makes your food choices even more critical.

When you're eating fewer calories than ever before, you need to make every bite count. This guide will walk you through exactly what to eat on Zepbound, what to avoid, and how to adjust your diet as you titrate through the doses.

How Tirzepatide Affects Your Digestion

Before diving into specific foods, it helps to understand what Zepbound does to your digestive system:

• Delayed gastric emptying: Food stays in your stomach longer, which is why you feel full faster and for longer periods. This also means fatty, heavy meals can cause prolonged discomfort.
• Reduced appetite signaling: The dual GIP/GLP-1 action suppresses hunger hormones more effectively, meaning some patients report near-complete loss of appetite at higher doses.
• Changed taste preferences: Many Zepbound users report that formerly appealing foods — especially sugary or greasy options — become unappealing or even revolting.
• Altered blood sugar regulation: Tirzepatide improves insulin sensitivity, which means your blood sugar is more stable, reducing cravings and energy crashes.

Best Foods to Eat on Zepbound by Category

Lean Proteins (Prioritize These)

Protein is the most important macronutrient on Zepbound. The SURMOUNT trials showed that a significant portion of weight lost was lean mass — muscle — which can be mitigated with adequate protein intake. Aim for 1.0–1.2 grams of protein per kilogram of your goal body weight daily.

• Chicken breast: 31g protein per 4 oz serving, extremely versatile and easy to digest
• Turkey (ground 93/7 or breast): 30g protein per 4 oz, leaner than chicken thighs
• White fish (cod, tilapia, sole): 26g protein per 4 oz, very gentle on the stomach and quick to cook
• Shrimp: 24g protein per 4 oz, low calorie and well-tolerated by most Zepbound users
• Eggs and egg whites: 6g protein per egg, ideal for small meals and snacks
• Greek yogurt (plain, non-fat): 17g protein per 6 oz, excellent for breakfast or a snack
• Cottage cheese (low-fat): 14g protein per 1/2 cup, surprisingly satiating
• Tofu (extra firm): 20g protein per 5 oz, good for vegetarian Zepbound users

Complex Carbohydrates (Moderate Portions)

Carbs are not the enemy on Zepbound, but portion control is key. Tirzepatide already improves your blood sugar regulation, so you don't need to go ultra-low-carb — but you should choose complex, fiber-rich options:

• Quinoa: 8g protein per cup cooked, doubles as a protein source
• Sweet potatoes: High in fiber and vitamin A, naturally portion-controlled (1 small = ~100 calories)
• Brown rice: 1/3 cup cooked is plenty alongside protein and vegetables
• Oats (steel-cut or rolled): Gentle on the stomach, good base for protein-packed breakfasts
• Lentils: 18g protein per cup cooked, excellent dual protein-carb source
• Whole grain bread (1 slice): Useful for open-faced sandwiches when you can only eat small volumes

Vegetables (Eat Abundantly)

Vegetables are your best friend on Zepbound. They provide volume, fiber, and micronutrients without many calories:

• Best tolerated: Zucchini, spinach, cucumbers, bell peppers, green beans, carrots
• Good in moderation: Broccoli, cauliflower, Brussels sprouts (may cause gas, which worsens bloating)
• Approach with caution: Raw kale and cabbage can be difficult when gastric emptying is significantly delayed

Healthy Fats (Small Amounts)

Fat is calorie-dense and slows digestion further — problematic when your stomach already empties slowly. Use fats strategically:

• Avocado: 1/4 of a medium avocado per meal maximum
• Olive oil: 1 teaspoon for cooking, not tablespoons
• Nuts and nut butter: 1 tablespoon serving — calorie-dense, easy to overeat even with reduced appetite
• Salmon: Great protein-fat combo, limit to 3–4 oz portions

Foods to Avoid on Zepbound

These foods are more likely to cause gastrointestinal distress, nausea, or stalled weight loss:

High-Fat and Fried Foods

• Fried chicken, French fries, onion rings
• Cream-based sauces (alfredo, cream cheese-heavy dips)
• Full-fat cheese in large amounts
• Fast food burgers and pizza
• Butter-heavy dishes

Fat takes the longest to digest, and when combined with tirzepatide's delayed gastric emptying, it can create severe nausea and bloating that lasts hours.

Sugary Foods and Drinks

• Soda (even diet soda can worsen bloating due to carbonation)
• Candy, cookies, pastries
• Sweetened coffee drinks (a Starbucks Frappuccino can contain 400+ empty calories)
• Fruit juice (eat whole fruit instead for the fiber)
• Ice cream (high fat + high sugar = worst combination on Zepbound)

Gas-Producing Foods (During Titration)

• Beans and lentils in large quantities (introduce slowly)
• Carbonated beverages
• Sugar alcohols (erythritol, sorbitol — common in "sugar-free" products)
• Raw cruciferous vegetables in large portions

Sample Meals by Titration Dose

Your diet should evolve as your Zepbound dose increases. Here's how to adjust:

2.5 mg (Weeks 1–4: Starting Dose)

Appetite suppression is mild. Focus on building good habits.

• Breakfast: 2 scrambled eggs with spinach and 1 slice whole grain toast (280 cal, 20g protein)
• Lunch: 5 oz grilled chicken breast over mixed greens with quinoa and lemon vinaigrette (420 cal, 42g protein)
• Snack: 6 oz plain Greek yogurt with 1/4 cup berries (130 cal, 17g protein)
• Dinner: 4 oz baked salmon with roasted sweet potato and green beans (450 cal, 32g protein)
• Daily total: ~1,280 calories, 111g protein

5 mg (Weeks 5–8)

Appetite suppression increases noticeably. Meals get smaller but more protein-dense.

• Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk (250 cal, 30g protein)
• Lunch: 4 oz turkey breast with 1/3 cup brown rice and roasted zucchini (340 cal, 34g protein)
• Snack: 2 hard-boiled eggs (140 cal, 12g protein)
• Dinner: 4 oz shrimp stir-fry with bell peppers and snap peas over cauliflower rice (300 cal, 30g protein)
• Daily total: ~1,030 calories, 106g protein

10 mg (Weeks 9–16)

Strong appetite suppression. Many users struggle to eat enough. Prioritize calorie-efficient protein sources.

• Breakfast: 1/2 cup cottage cheese with 1/4 cup berries and 1 tbsp chia seeds (180 cal, 16g protein)
• Lunch: 4 oz cod with steamed broccoli and a small side of lentils (320 cal, 36g protein)
• Snack: Protein bar (choose one with 20g+ protein, under 250 cal)
• Dinner: 3 turkey meatballs with zucchini noodles and marinara (310 cal, 28g protein)
• Daily total: ~1,060 calories, 100g protein

15 mg (Maximum Dose)

Highest appetite suppression — some patients can barely eat. Focus on nutrient density and liquid calories when needed.

• Breakfast: High-protein smoothie with whey, Greek yogurt, peanut butter, and banana (350 cal, 38g protein)
• Lunch: 3 oz chicken breast with 1/4 avocado and cucumber slices (240 cal, 26g protein)
• Dinner: Bone broth-based soup with shredded chicken, vegetables, and a small portion of rice noodles (280 cal, 24g protein)
• Daily total: ~870 calories, 88g protein

At the 15 mg dose, if you find yourself consistently under 900 calories, speak with your healthcare provider. Eating too little can cause muscle loss, nutritional deficiencies, and metabolic slowdown. Using an app like Nourie can help you plan calorie-efficient, protein-packed meals tailored to your current dose so you meet your nutritional minimums even when appetite is nearly absent.

SURMOUNT Trial Insights for Your Diet

The SURMOUNT clinical trial program provides important dietary context:

• SURMOUNT-1: Participants were counseled to follow a 500 cal/day deficit diet with 150 minutes/week of activity. Those who adhered most closely to the dietary plan lost the most weight — reinforcing that Zepbound works best when paired with intentional eating.
• SURMOUNT-2: Studied tirzepatide specifically in people with type 2 diabetes. Results showed a 14.7% weight loss at the 15 mg dose, with improved HbA1c. Participants followed a balanced diet emphasizing whole foods.
• SURMOUNT-3: Combined tirzepatide with intensive lifestyle intervention (including structured meal plans). This group lost up to 26.6% of body weight — the highest of any trial — proving that structured nutrition dramatically amplifies Zepbound's effects.
• SURMOUNT-4: A withdrawal study showing that participants who stopped tirzepatide regained weight, while those who continued maintained losses — underscoring the importance of sustainable eating habits you can maintain long-term.

Hydration on Zepbound

Adequate hydration is critical and often overlooked. Tirzepatide can cause constipation and dehydration, especially during dose increases:

• Aim for 64–80 oz of water daily minimum
• Sip water between meals, not during (to avoid filling up on water and eating even less)
• Add electrolytes if you experience dizziness — a sugar-free electrolyte powder or tablet is ideal
• Limit caffeine to 1–2 cups of coffee or tea (caffeine can worsen dehydration and nausea)
• Herbal teas — especially ginger and peppermint — can soothe nausea while contributing to fluid intake

Meal Planning Tips for Zepbound Users

Beyond specific foods, these strategies help you get the most from your Zepbound journey:

1. Eat protein first: At every meal, take your first bites of protein before touching carbs or vegetables. When your stomach fills up fast, you want the most important macronutrient to get in first.
2. Eat slowly — really slowly: Set a timer for 20 minutes per meal. The delayed gastric emptying means signals of fullness arrive even later than usual, and eating too fast can trigger sudden nausea.
3. Prep meals in advance: When appetite is unpredictable, having pre-portioned meals ready eliminates the risk of skipping meals entirely. Check out our GLP-1 meal prep guide for a complete batch cooking plan.
4. Keep a food journal: Track which foods cause nausea and which you tolerate well. Patterns emerge quickly — most Zepbound users develop a clear list of "safe foods" within the first month.
5. Don't drink calories (unless you need them): At lower doses, avoid caloric drinks. At higher doses (10–15 mg), protein shakes may become necessary to meet calorie and protein minimums.

Using Nourie for Zepbound Meal Planning

Zepbound's dose-dependent effects make static meal plans impractical — what works at 2.5 mg may be impossible at 15 mg. Nourie dynamically adjusts your meal plans based on your current Zepbound dose, accounting for your reduced appetite, protein needs, and food tolerances. As you titrate up, your Nourie meal plan automatically scales down portion sizes while keeping protein intake high and meals gentle on your stomach.