Shopping on GLP-1 medication is different. You're buying less, prioritizing protein, and choosing foods that work for smaller appetites. Here's a practical grocery list to keep your kitchen stocked for success.
Key principle: Focus on nutrient-dense foods. When you're eating less, every bite counts more. Protein first, then vegetables, then everything else.
Protein Essentials
🥚 Eggs & Dairy
- Eggs (versatile, affordable protein)
- Greek yogurt (plain—add your own fruit)
- Cottage cheese
- String cheese
- Sliced cheese for snacking
🍗 Fresh Proteins
- Chicken breast or thighs
- Ground turkey
- Salmon or other fish
- Shrimp (fresh or frozen)
- Lean ground beef
- Rotisserie chicken (grab and go)
🥫 Convenient Proteins
- Deli turkey and chicken slices
- Tuna pouches
- Canned chicken
- Beef jerky
- Pre-cooked chicken strips
- Frozen turkey meatballs
🥤 Protein Supplements
- Protein powder (whey or plant-based)
- Premade protein shakes (Fairlife, Premier, etc.)
- Protein bars (watch sugar content)
Produce
🥦 Vegetables (Low Volume, High Nutrition)
- Leafy greens (spinach, mixed greens)
- Cucumber
- Cherry tomatoes
- Bell peppers
- Broccoli
- Zucchini
- Pre-cut veggie trays (convenience matters)
🍎 Fruits (Moderate Amounts)
- Berries (high nutrition per calorie)
- Apples
- Bananas
- Frozen fruit (for smoothies)
Pantry Staples
🫘 Healthy Bases
- Olive oil
- Nuts (almonds, walnuts—portioned)
- Nut butter
- Hummus
- Canned beans (protein + fiber)
- Chicken or vegetable broth
🧂 Flavor Without Calories
- Spices and seasonings
- Hot sauce
- Mustard
- Vinegar (balsamic, apple cider)
- Low-sugar marinades
- Fresh garlic and ginger
Hydration
💧 Fluids
- Sparkling water
- Herbal tea (caffeine-free)
- Electrolyte packets (Liquid IV, LMNT)
- Lemon/lime for water
- Broth for sipping
Nausea-Day Essentials
🤢 Keep on Hand for Tough Days
- Ginger (fresh, tea, or candied)
- Saltine crackers
- Plain toast bread
- Peppermint tea
- Bland protein (plain chicken, eggs)
- Applesauce
Smart Shopping Tips
- Buy smaller portions: Food spoils before you finish it now. Buy less, shop more often, or use frozen.
- Embrace convenience: Pre-cut veggies, rotisserie chicken, pre-portioned items. Time and energy are valuable.
- Keep it visible: Put protein options front and center in your fridge. Easy access = actually eating them.
- Batch on good days: When appetite is normal, prep portions for harder days.