The short answer

On a GLP-1, you eat less — so what you eat matters more. The goal is simple: get enough protein (to protect muscle and stay full), plenty of fiber and fluids, and favor foods that are easy on a sensitive stomach. Below is a printable food list — foods to lean on, and foods to go easy on — that you can print and stick on the fridge.

Why food choices matter more on a GLP-1

Because your appetite drops sharply, every bite has to count. Eat carelessly and you risk two things: losing muscle along with fat, and making the nausea worse. A protein-first approach helps with both. (See preventing muscle loss on GLP-1.)

Foods to lean on

Protein first — aim for some protein at every meal:

  • Eggs, Greek yogurt, cottage cheese
  • Chicken, turkey, lean beef, pork tenderloin
  • Fish and shellfish (salmon, tuna, shrimp)
  • Tofu, tempeh, edamame, lentils, beans
  • Protein shakes or powder (handy on low-appetite days)

Fiber and produce:

  • Berries, apples, pears, oranges
  • Leafy greens, broccoli, carrots, peppers
  • Oats, quinoa, brown rice, whole-grain bread
  • Chia and flax seeds, nuts (small portions)

Easy on the stomach + hydration:

  • Broth-based soups
  • Plain toast, crackers, bananas, rice (on queasy days)
  • Water and herbal tea — sip steadily through the day
  • Ginger and peppermint, which can ease nausea

Foods to go easy on

These commonly make GLP-1 side effects worse, because your stomach now empties slowly:

  • Fried and greasy foods — slow to digest, a top nausea trigger
  • Very sugary foods and sweet drinks — can cause queasiness and blood-sugar swings
  • Large, heavy meals — small and frequent beats big and rich
  • Carbonated drinks — gas and bloating
  • Alcohol — harder to tolerate, and empty calories
  • Very spicy or rich foods, if they bother you

A simple plate to aim for

  • Half the plate: vegetables and fruit
  • A quarter: lean protein (more if your appetite allows)
  • A quarter: whole grains or starch
  • A glass of water alongside — and eat slowly, stopping when you feel full.

Print this list

Print this page, or save a screenshot of the two lists above, and keep it on the fridge or in your bag for grocery trips. For ready-made meals built around these foods, try our free meal planner. And if nausea is your main hurdle, see how to stop nausea on GLP-1.

Data note

This is general nutrition guidance for people on GLP-1 medications — not personalized medical or dietary advice. Protein, fluid, and calorie needs vary from person to person. Talk to your doctor or a registered dietitian about what is right for you, especially if you have diabetes or kidney disease.