Everyday foods on a GLP-1, scored
35 everyday foods, chosen from what people on GLP-1s search for and what GLP AI users log most often. Each was logged several ways in GLP AI and scored with the same 0–100 GLP-1 Meal Score the app shows after you save a meal. Real app output with the date and model on every page; no invented numbers.
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This page is education, not medical advice. Scores and nutrition are GLP AI's estimates for the exact items we logged; your own tolerance, dose and care plan belong with your clinician.
The short version.
No GLP-1 label bans a specific food, so the useful question is how much a food gives you when appetite is small. Each page below shows what GLP AI returned for a plain version of the food and for versions with more protein or fiber, so you can see what moves the score.
| Food | Meal Score | What we found |
|---|---|---|
| Grapes1 cup of grapes | 62 | B · Good. The plain version was also the highest we logged. |
| SaladGarden salad with vinaigrette | 77 | A · Great. Highest we logged: “Grilled chicken salad”, 86 (A+). |
| Cheese1 oz cheddar | 44 | C · Fair. Highest we logged: “Half cup cottage cheese”, 71 (A). |
| CerealCheerios with 2% milk | 68 | B · Good. Highest we logged: “High-protein cereal with Fairlife milk”, 76 (A). |
| Bananas1 medium banana | 78 | A · Great. Highest we logged: “Banana with Greek yogurt”, 83 (A). |
| Protein shakesFairlife Core Power 26 g | 71 | A · Great. Highest we logged: “Whey scoop in water”, 89 (A+). |
| Bread2 slices white bread | 55 | B · Good. Highest we logged: “Turkey sandwich on whole wheat”, 82 (A). |
| Pizza1 slice cheese pizza | 55 | B · Good. The plain version was also the highest we logged. |
| Cottage cheeseHalf cup low-fat cottage cheese | 71 | A · Great. Highest we logged: “Cottage cheese with berries”, 72 (A). |
| Greek yogurtPlain nonfat Greek yogurt | 87 | A+ · Excellent. Highest we logged: “Greek yogurt with berries and chia”, 100 (A+). |
| Eggs2 scrambled eggs | 70 | A · Great. Highest we logged: “2 hard-boiled eggs”, 76 (A). |
| Rice1 cup white rice | 65 | B · Good. Highest we logged: “Chicken and rice bowl”, 87 (A+). |
| Chicken4 oz grilled chicken breast | 87 | A+ · Excellent. The plain version was also the highest we logged. |
| CoffeeBlack coffee, 12 oz | 69 | B · Good. The plain version was also the highest we logged. |
| AvocadoHalf an avocado | 87 | A+ · Excellent. The plain version was also the highest we logged. |
| Apples1 medium apple | 84 | A · Great. The plain version was also the highest we logged. |
| Berries1 cup strawberries | 89 | A+ · Excellent. The plain version was also the highest we logged. |
| Broccoli1 cup steamed broccoli | 100 | A+ · Excellent. The plain version was also the highest we logged. |
| Potatoes1 medium baked potato | 79 | A · Great. The plain version was also the highest we logged. |
| Bacon2 slices bacon | 40 | C · Fair. Highest we logged: “Bacon and eggs”, 69 (B). |
| Steak6 oz grilled sirloin steak | 82 | A · Great. Highest we logged: “Steak with broccoli and potatoes”, 99 (A+). |
| Salmon5 oz grilled salmon fillet | 82 | A · Great. The plain version was also the highest we logged. |
| Tuna1 can tuna in water | 81 | A · Great. The plain version was also the highest we logged. |
| Milk1 cup 2% milk | 68 | B · Good. Highest we logged: “1 cup Fairlife 2% milk”, 69 (B). |
| Peanut butter2 tablespoons peanut butter | 57 | B · Good. Highest we logged: “Celery with peanut butter”, 76 (A). |
| PastaSpaghetti with marinara, 1 cup | 65 | B · Good. Highest we logged: “Whole wheat pasta with chicken”, 89 (A+). |
| Oatmeal1 cup cooked oatmeal | 85 | A+ · Excellent. Highest we logged: “Oatmeal with protein powder and blueberries”, 98 (A+). |
| Yogurt1 cup plain low-fat yogurt | 82 | A · Great. The plain version was also the highest we logged. |
| Sweet potato1 medium baked sweet potato | 80 | A · Great. Highest we logged: “Sweet potato with black beans”, 100 (A+). |
| Tortillas1 flour tortilla, 8 inch | 38 | F · Limit. Highest we logged: “2 corn tortillas”, 69 (B). |
| Watermelon1 cup diced watermelon | 62 | B · Good. The plain version was also the highest we logged. |
| Chia seeds1 tablespoon chia seeds | 93 | A+ · Excellent. Highest we logged: “Chia seeds in plain yogurt”, 98 (A+). |
| Shrimp4 oz grilled shrimp | 81 | A · Great. Highest we logged: “Shrimp stir-fry with vegetables and rice”, 100 (A+). |
| GranolaHalf cup granola | 25 | F · Limit. Highest we logged: “Granola with 2% milk”, 55 (B). |
| Green beans1 cup steamed green beans | 100 | A+ · Excellent. The plain version was also the highest we logged. |
Every number is GLP AI's own output for the item as typed; each food page states the date and model. Estimates, not lab values.
GLP-1 foods — FAQs.
Are any foods off-limits on Zepbound, Mounjaro, Wegovy or Ozempic?+
The Zepbound, Mounjaro, Wegovy and Ozempic prescribing information says the weekly injection can be given with or without meals and does not list specific foods to avoid. Tolerance is personal and can change with dose, so your clinician's guidance comes first.
Where do these scores come from?+
Each food was typed into GLP AI's food logging exactly as written on its page, and the result was scored by the app's GLP-1 Meal Score. Every page states the date and the model used. Nutrition values are the app's estimates, not lab measurements.
What does the GLP-1 Meal Score measure?+
A 0–100 rating of how well a food fits eating on a GLP-1: protein and fiber raise it; sugar, sodium, saturated fat and heavy processing lower it. Grade bands are A+ 85–100, A 70–84, B 55–69, C 40–54, F 0–39.
Does a smaller portion get a better score?+
Not by itself. The GLP-1 Meal Score compares nutrients per 100 g, so the same food scores the same at half the amount; in our test, half a cup and two cups of grapes both scored 62. What changes is the total: calories, protein and fiber scale with the amount, which matters when appetite is low. Two logs of a similar food can still land a few points apart when the app reads the food differently, for example how processed it judges it to be.
Is GLP AI free?+
Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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