When a GLP-1 medication shrinks your appetite, the grocery cart has to change too. You need less food overall, but more of what you buy has to carry protein, fiber and nutrients. This GLP-1 grocery list is built for smaller meals: high-protein, high-fiber, low-calorie foods, plus easy staples for days when cooking is the last thing you want to do.
Your prescriber and a registered dietitian are the right people to set your personal targets. Use this list to stock a kitchen that makes those targets easier to hit.
How to use this list
- Pick two or three items from each section, not everything. Smaller meals mean smaller shopping trips.
- Buy smaller packages of fresh food and lean on frozen and shelf-stable foods, so less goes to waste when your appetite changes week to week.
- Keep a few no-cook options in the fridge at all times. Those are what you will actually eat on a low-energy day.
Want a copy for the store? Print this page or save it to your phone.
Proteins for the fridge
- Eggs, or hard-boiled eggs ready to eat
- Rotisserie chicken or pre-cooked chicken breast strips
- Sliced deli turkey or chicken
- Plain Greek yogurt
- Cottage cheese
- String cheese or cheese sticks
- Smoked salmon
- Tofu
Proteins for the cupboard and freezer
- Canned tuna, salmon or chicken, packed in water
- Frozen shrimp, fish fillets or chicken breasts, for single portions
- Lean ground turkey or beef, portioned and frozen
- Canned beans and lentils, rinsed before using
- Shelf-stable milk or a protein shake you have checked the label on
Vegetables
- Bagged salad greens and baby spinach
- Cucumbers, cherry tomatoes and bell peppers, for no-cook sides
- Broccoli, cauliflower and zucchini
- Frozen vegetables without sauce: broccoli, green beans, spinach, riced cauliflower. See our note on plain frozen vegetables.
- Mushrooms and onions, for flavor in small amounts
Fruit
- Raspberries, blackberries and strawberries, fresh or frozen
- Pears, apples and kiwi, which travel well
- Lemons and limes, for flavor without much volume
High-fiber extras
- Chia seeds or ground flaxseed, to stir into yogurt
- Canned beans or lentils, a few spoonfuls at a time in soups and salads
- Nuts or nut butter, in small portions
Add fiber gradually and drink water with it. Our guide to high-fiber, low-calorie foods on a GLP-1 explains how to compare foods by fiber per calorie.
Bread, bagels and pasta that add protein and fiber
A meal feels like a meal with bread or pasta. On a smaller appetite, choose a base that brings protein and fiber instead of only starch. Figures below are from our package labels.
- Zero Net Carb Bagels: 90 calories, 0 g net carbs, 14 g protein, 14 g fiber per bagel
- Xtreme Bagels: 50 calories, 0 g net carbs, 12 g protein, 14 g fiber per bagel
- Zero Net Carb Bread: 45 calories, 0 g net carbs, 7 g protein, 7 g fiber per slice
- Power Pitas: 45 calories, 0 g net carbs, 7 g protein, 7 g fiber per pita
- Impastable pasta: 55 calories, 8 g net carbs, 36 g fiber per 2 oz dry serving
Unopened ThinSlim Foods bread and bagels have a one-year shelf life in our preservative-free packaging, so they can live in the cupboard until you need them.
Flavor that does not add bulk
- Low-sodium broth, for soups you can sip
- Salsa, mustard, hot sauce and vinegar
- Dried herbs and spice blends
- Olive oil, in small amounts
Drinks
- Water and sparkling water
- Unsweetened tea and coffee
- Milk, if it suits you
Some people find sipping steadily between meals more comfortable than drinking a lot with a meal.
Something sweet, on purpose
A planned treat beats a surprise one. Pick something small that fits the day, such as berries with yogurt, or an Xtreme Muffin at 45 calories, 2 g net carbs and 6 g protein.
Buy less of these
Greasy, fried and very rich foods are a common complaint on GLP-1 medications, and sugary drinks and large bags of snack food take up room without giving much back. You do not have to ban anything. Just let them take up less of the cart.
A starter basket for one week
If you want a short version, start here and adjust after the first week:
- 1 dozen eggs
- 1 rotisserie chicken
- 2 cans of tuna in water
- 1 large tub of plain Greek yogurt
- 1 tub of cottage cheese
- 1 bag of baby spinach, cucumbers and cherry tomatoes
- 2 bags of frozen vegetables
- 1 box of berries, fresh or frozen
- 1 package of Zero Net Carb Bagels or Bread
- Low-sodium broth
Put it together with our guide to what to eat on a GLP-1 and our guide to protein on a GLP-1. For recipes built around small portions, browse The Kitchen.
New to ThinSlim? Our variety packs let you try several staples first. Once you know your favorites, Subscribe and Save keeps the cupboard stocked on your schedule.
Common questions
What foods should I buy on a GLP-1?
Focus on protein foods like eggs, chicken, fish, Greek yogurt and cottage cheese, plus vegetables, fruit, beans and a base that adds protein and fiber. Keep some no-cook options for low-appetite days.
What foods should I limit on a GLP-1?
Many people find greasy, fried and very rich meals harder to tolerate. Sugary drinks and large portions of snack food take up room without much protein or fiber. Your prescriber can give you advice for your situation.
Are frozen and canned foods OK?
Yes. Frozen vegetables, frozen fish and canned tuna or beans are practical when your appetite changes from day to day. Choose options without heavy sauces and rinse canned beans.
How much food should I buy?
Less than you think, at first. Buy a week's worth, see what you actually eat, and adjust.
ThinSlim Foods makes food, not treatment, and is not affiliated with the makers of any GLP-1 medication. Nutrition figures for ThinSlim Foods products are from our package labels.
