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The GLP-1 diet guideGLP-1 diet•6 min read

GLP-1 Food List: What to Eat on Zepbound, Wegovy, Ozempic and Mounjaro

A printable GLP-1 food list by group: lean protein, dairy, vegetables, fruit, grains, fats and drinks, each with its GLP-1 Meal Score, plus foods to go easy on.

Clinically reviewed by Teresa Maze, RDN · Lead Clinical Advisor

Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating a health condition. Always consult your healthcare provider before starting, stopping, or changing any medication or treatment plan. Individual results may vary.

A grocery-store list for eating on a GLP-1, grouped the way you shop. The pattern behind it is the five rules: protein first, small meals, fiber built up gradually, fluids on purpose, and going easy on the foods that sit heavily. Where a food has its own page, the grade beside it is the GLP-1 Meal Score GLP AI returned for a plain version of it, so you can see how the app rates it before you log it.

12 GLP-1 foods you should always have at home — Bazgha Khalid, MD

The list

Lean protein

The first thing on the plate: 20–40 g of protein per meal is what the plan is built around.

Dairy and alternatives

Smooth, cold and easy on days a hot meal is too much.

Vegetables

Fiber and volume with few calories; cooked vegetables are gentler than raw for many people.

Fruit

Fiber and fluid; pair with a protein so a snack is not sugar alone.

Whole grains and fiber

Small portions, after the protein; oats and chia carry fiber without much volume.

Fats, in small amounts

Flavor and fullness; a tablespoon, not a ladle, because fat slows an already slow stomach.

Drinks

Fluids matter more when you eat less; the labels warn that vomiting or diarrhea can lead to dehydration.

  • Water, still or sparkling
  • Herbal tea
  • Coffee, plain69 · B
  • Broth and clear soups
  • Electrolyte drinks on sick days, unsweetened

Go easy on

  • Fried and greasy foods — High fat, slow to digest; the most-named nausea trigger.
  • Rich, creamy and cheesy dishes — Lilly's side-effect guidance names butter and cheese as fatty foods to avoid when nauseous.
  • Fatty and processed meats — Saturated fat and salt; lean cuts and poultry sit better.
  • Sugary drinks, sweets and desserts — Calories without protein or fiber that crowd out a meal you need.
  • Very spicy or acidic food — Can worsen heartburn and an upset stomach.
  • Alcohol — Adds calories and makes stomach symptoms and low appetite harder to manage.
  • Carbonated drinks, if they bloat you — Bubbles bother some people and not others.
  • Large portions of anything — A full stomach empties slowly on these medicines.

How to read it

No GLP-1 label bans a food. The Zepbound, Mounjaro, Wegovy and Ozempic prescribing information says the injection can be given with or without meals and lists nothing to avoid; the groups above are about getting protein, fiber and fluids into a small appetite, and the "go easy on" group is the set of foods most often named as nausea and heartburn triggers by Lilly's side-effect guidance, an Ohio State dietitian and the Obesity Action Coalition. The foods to avoid on a GLP-1 article goes through each one with an easier swap.

The grades are not a verdict on a food. A cup of white rice scores lower than a cup of broccoli because it carries less protein and fiber for its calories, not because rice is off-limits; a small portion after the protein is how most people eat it. The everyday foods pages show each food logged several ways, so you can see what moves the number.

Putting it on a plate

Pick one from lean protein (the high-protein foods page ranks them by protein per calorie), one or two from vegetables, and something from whole grains or fruit, in that order of importance. Breakfast is usually dairy or eggs plus fruit; a snack is a dairy or protein item with fruit or vegetables. The 7-day GLP-1 meal plan does this for a week with recipes from the app, and the recipes hub sorts them by breakfast, lunch, dinner, snacks, shot day and more.

Frequently Asked Questions

What foods should I eat on a GLP-1?

Lean protein first (chicken, turkey, fish, shrimp, eggs, tofu, beans), then vegetables and fruit for fiber, with small portions of whole grains and a little fat. Greek yogurt, cottage cheese and protein shakes cover the days a hot meal is too much. Keep fluids up with water, broth and herbal tea.

What foods should I avoid on Zepbound, Wegovy, Ozempic or Mounjaro?

No food is banned on any of the labels. The foods most often named as nausea and heartburn triggers are fried and greasy food, rich creamy or cheesy dishes, fatty and processed meats, sugary drinks and sweets, very spicy or acidic food, alcohol, and large portions. Most people limit these rather than cut them out.

What are the best high-protein foods for GLP-1 users?

Chicken breast, turkey, white fish, salmon, shrimp, canned tuna, eggs, Greek yogurt, cottage cheese, skyr, tofu and lentils all give 15–40 g of protein in a portion small enough to finish. On this list the plain versions of Greek yogurt and chicken breast each scored 87/100 on the GLP-1 Meal Score.

Why does the list show a score beside some foods?

Those foods have their own page where GLP AI logged a plain version and several variations and recorded what the app returned. The score is the GLP-1 Meal Score for the plain version: protein and fiber raise it, sugar, sodium, saturated fat and heavy processing lower it. Foods without a score simply have no page yet.

Is this GLP-1 food list a PDF?

Yes. The download button on this page gives you the list by food group and the foods to go easy on as one printable page, with no email or app installation required.

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Editorial

Educational content from the GLP AI team about living on a GLP-1. Clinical review is credited by name on pages a reviewer has checked. Not medical advice.

More of the GLP-1 diet guide