Build a GLP-1 Kitchen: Grocery List

When taking a Semaglutide or Tirzepatide injectable medication (sometimes referred to as GLP-1 medications)*, eating enough protein and fiber is especially important.

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Protein - found in foods such as fish, chicken, beans, andeggs - helps your body build and repair muscles, keeps you feeling full, and supports your energy needs.

Fiber - found in fruits, vegetables, whole grains, and legumes - enhances feeling of fullness, helps with

digestive regularity, and prevents constipation, a common side effect of injectable Semaglutide and

Tirzepatide. Micronutrient rich - It’s also important to incorporate foods with micronutrients like vitamin D (fatty fish, egg yolks, and fortified foods), calcium (dairy, leafy greens,

and fortified alternatives), and iron (red meat, chickpeas, and spinach) because Semaglutide and Tirzepatide injectable medications slow down how quickly food leaves your stomach, which can affect how the body absorbs these micronutrients.

In general, choose a variety of whole foods, like the ones featured in this

kitchen and pantry essentials list, to ensure you’re getting enough nutrients (like protein, vitamins, and

minerals) to fuel your body, especially if you have a reduced appetite and aren’t eating as much.

This grocery list is full of foods that will help you meet your nutritional needs while on

a Semaglutide or Tirzepatide injectable medication.

Use this list as inspiration - you certainly don’t have to follow it to a tee. The key is to build

balanced meals - including fruit and vegetables, a source of protein, whole grains,

healthy fats, and dairy or fortified dairy alternatives - to ensure you’re fueling your

body with what it needs most

*Brand names include Wegovy and Ozempic (injectable Semaglutide) and

Zepbound and Mounjaro (injectable Tirzepatide). Other GLP-1 medications exist, but

these are the most effective and popular for weight management.

Tips:

• Read nutrition labels to ensure quality ingredients

• Look for fruit canned in natural juices

• Dried lentils cook quicker than other dried beans and are a pantry “must-have”

• Look for protein powders and shakes that are low in added sugar and have at least 20 g of protein per serving
  

Disclaimer: The medication-related educational content in this handout only applies to FDA-approved injectable Semaglutide and Tirzepatide medications (Wegovy, Ozempic, Zepbound, and Mounjaro). It does not apply to other weight loss medications or compounded versions of Semaglutide or Tirzepatide. Consult with your physician for medication management. Produce

Vegetables	Fruits
Arugula Spinach Spring Mix Broccoli Carrots Cauliflower Cucumber Garlic Chard Kale Romaine Onions Potatoes Shallots Sweet Potatoes	Apples Avocado Bananas Grapes Lemons Limes Oranges

Canned Goods

Beans	Vegetables
Black Beans Cannellini Pinto Chickpeas	Artichokes Pumpkin Puree Mushrooms Tomatoes
Fish/Meats	Fruit*
Tuna Salmon Chickpea Sardines	Peaches Pears Cherries Pineapples

Condiments/Spices

Condiments	Spices & Herbs
Hot sauce Mayonnaise Mustard Pickles Tamari or soy sauce	Chili Flakes Cinnamon Cumin Garlic Ginger Oregano Salt/pepper Vanilla

Protein

Fish / Shellfish	Meat/ Poultry
Cod Flounder Shrimp Salmon	Chicken Beef Pork Turkey

Bread

Bread

Whole grain or GF Bread

Whole grain or GF Pita

Other

Other

Protein Powder*** Protein Shakes***

Dairy

Dairy

Eggs

Milk

Cheese

Yogurt

Whole Grains, Legumes, Nuts/Seeds

Whole Grains	Dried Legumes
Brown rice Buckwheat Oats Quinoa (seed eaten as grain) Wheat berries Whole grain pasta/noodles Wild rice	Lentils (green, black, red)** Chickpeas Black Cannellini Kidney
Nuts/ Seeds	Nut Butters
Almonds Cashews Chia seeds Ground flax Hemp seeds Pistachios Pumpkin seeds Sunflower seeds Walnuts	Almond Peanut Seed Tahini

Oils, Vinegars, Broths

Oil	Vinegars
Avocado Coconut Grape seed Oil spray Olive Sesame	Apple cider Balsamic Red wine Rice
Broths
Chicken Mushroom Vegetable

Frozen Food

Vegetables	Fruits
Butternut Squash Edamame Veggie Medley	Berries Mango Pineapple
Other
Garlic Cubes Ginger Cubes Grains Herb Cubes Grain/Bean Blends

Tips:

• Read nutrition labels to ensure quality ingredients

• Look for fruit canned in natural juices

• Dried lentils cook quicker than other dried beans and are a pantry “must-have”

• Look for protein powders and shakes that are low in added sugar and have at least 20 g of protein per serving

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