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GLP-1 Meal Planner & Grocery List
On a GLP-1, your appetite is small — so every bite has to count. Pick the foods you actually like, plan your week, and get a protein-first, printable grocery list built around how you eat on these medications.
Protein first
Prioritized to help protect muscle while you lose weight.
Gentle options
Foods tagged easy-on-the-stomach for nausea days.
Fiber & fluids
High-fiber picks flagged to help with constipation.
Which foods do you actually like?
Check the foods you enjoy. We lead with protein — it's the priority on a GLP-1 to help protect muscle while you lose weight. Tags flag what's gentle on the stomach and high in fiber.
Proteins
Vegetables
Fruits
Grains & Starches
Dairy & Alternatives
Pantry & Snacks
Drinks & Soothers
How to eat on a GLP-1: the basics
GLP-1 medications slow digestion and shrink your appetite, so the goal shifts from “eat less” to make every bite count. Registered dietitians consistently point to the same handful of habits:
Build every plate the same way
A simple formula: protein + produce + a smart (high-fiber) carb + a little healthy fat. For example, chicken with roasted vegetables and quinoa, or salmon with greens and a small sweet potato.
Protein first, every meal
Rapid weight loss can cost muscle, so anchor each small meal with protein — many clinicians suggest roughly 20–25g per meal, but your target is individual. Ask your doctor or a registered dietitian.
Smaller portions, more often
Portions often drop 30–50%. Many people feel better with 4–5 mini-meals than three large ones, especially early on.
Go gentle, and know your triggers
Greasy, fried, very sweet, and spicy foods are the most common nausea triggers when digestion is already slowed. On rough days, favor bland, easy-to-digest options (broth, crackers, yogurt, banana, ginger tea).
Fiber and fluids
Slowed digestion commonly causes constipation, so prioritize fiber from fruits, vegetables, and whole grains — and drink water steadily, since these medications also blunt your sense of thirst.
Eating on a GLP-1: common questions
What should I eat on a GLP-1 like Wegovy or Zepbound?
Because GLP-1 medications shrink your appetite, the common guidance is to make every bite count: prioritize protein at each meal to help protect muscle, add vegetables and fiber, and stay hydrated. This planner organizes foods that way. It's general education, not a substitute for advice from your doctor or a registered dietitian.
Why does protein matter so much on a GLP-1?
When you lose weight quickly on a GLP-1, some of that loss can come from lean muscle. Prioritizing protein helps preserve muscle. Protein targets are individual — ask your doctor or a registered dietitian what's right for you.
What can I eat on a nausea day?
Many people do better with smaller, gentler foods when nausea hits — broth, crackers, yogurt, bananas, ginger or peppermint tea. This planner tags foods that tend to be gentle on the stomach. If nausea is severe or persistent, talk to your prescriber.
Is the meal planner free, and do I need an account?
It's completely free and there's no login. Build your list and print it right away. You can optionally email it to yourself, and your plan is saved in your browser so it's there when you come back.
New to GLP-1 coverage? See whether Medicare will cover your medication with the 2-minute eligibility quiz, find a prescriber in the provider directory, or browse our GLP-1 resources.
About this tool
This meal planner provides general educational information to help you organize meals and shopping. It is not medical or nutrition advice and is not personalized to your health needs. Protein and calorie needs vary by person, and some conditions (including diabetes, where low blood sugar is a risk) require individualized guidance. Always talk to your doctor or a registered dietitian about what's right for you.