GLP-1 Grocery List: 15 Foods You Need for Maximum Weight Loss

2 days ago
4 min read

Disclosure: This article contains paid links. If you click through and sign up, I may earn a commission at no additional cost to you. I am not a medical provider - this content is based on my personal experience and research and is meant for informational purposes only. Always consult a licensed healthcare provider for medical advice.

If you’re on GLP-1, what you put in your grocery cart can either support your results or work against them. These medications reduce appetite, but they don’t automatically ensure good nutrition. In fact, many people struggle not because they’re eating too much, but because they’re eating the wrong things or not enough of the right ones.

One of the biggest patterns I’ve seen is that the people who keep the right foods stocked at home lose weight more consistently, feel better while doing it, and maintain their results longer.

Below are 15 foods most people on GLP-1 recommend having on hand every week to support fat loss, muscle preservation, stable energy, and long-term success.

1. Eggs

Eggs are one of the most nutrient-dense foods you can buy. They’re rich in complete protein, which is essential for preserving muscle while losing weight, something that’s especially important on GLP-1 medications. Pasture-raised eggs also tend to contain more omega-3 fats, vitamin D, and antioxidants. Eggs in moderation do not significantly raise cholesterol for most people, so there’s no need to fear them.

2. Unsweetened Greek Yogurt

Greek yogurt packs more than double the protein of regular yogurt and helps keep you full longer. Choosing unsweetened varieties avoids hidden sugars that can spike blood sugar and slow fat loss. You can add berries, cinnamon, or a small drizzle of honey if needed, but skip the flavored cups that often contain dessert-level sugar.

3. Frozen Berries

Frozen fruit is just as nutritious as fresh and often frozen at peak ripeness. Blueberries, raspberries, and strawberries are high in fiber and antioxidants, helping regulate digestion and keep you satisfied. Just make sure the bag says no added sugar.

4. Leafy Greens

Spinach, kale, arugula, and mixed greens are low in calories but high in volume, fiber, and micronutrients like magnesium and vitamin K. They support gut health and blood sugar control while helping you feel full. Iceberg lettuce isn’t harmful, but darker greens offer more nutritional value.

5. Lean Ground Turkey or Chicken

Lean ground meats are versatile, affordable, and high in protein without excessive saturated fat. They’re great for stir-fries, tacos, bowls, or lettuce wraps. Season them yourself rather than buying pre-seasoned options, which are often loaded with sugar and sodium.

6. Salmon

Salmon is rich in omega-3 fatty acids, which reduce inflammation and support heart health. It’s also an excellent protein source that’s easy to prepare and keeps well for leftovers. Avoid breaded or fried versions, which add unnecessary fillers and calories.

7. Avocados

Avocados provide healthy fats that help stabilize blood sugar and keep you satisfied between meals. They’re also high in potassium, which supports muscle and nerve function. Fat doesn’t cause fat gain, excess calories do. Healthy fats, eaten intentionally, often make weight loss easier.

8. Cottage Cheese

Cottage cheese is high in protein, slow-digesting, and very filling. It can reduce snacking and support muscle maintenance. Full-fat versions are fine if they help you feel satisfied. It’s easy to add to eggs, salads, bowls, or even baked recipes.

9. Canned Tuna or Salmon (in Water)

Shelf-stable protein is a lifesaver for busy days. Water-packed tuna or salmon is high in protein and easy to use for quick meals. Skip the premade salad kits, which often double or triple calories due to added mayo.

10. Quinoa or Brown Rice

Whole grains provide steady energy, fiber,, and minerals without the blood sugar spikes of refined carbs. Quinoa, brown rice, bulgur, and similar options work well in moderate portions. Avoid flavored packets that are heavy on oils and sodium.

11. Lentils and Beans

Beans and lentils are affordable, filling, and packed with fibre, iron, and plant-based protein. They help control appetite and support gut health. Avoid refried or heavily processed versions made with excess oils.

12. Bell Peppers

Bell peppers are low-calorie, high in vitamin C, and naturally sweet. They work well raw or cooked and add volume and flavor to meals without many calories. Green peppers are simply unripe versions of red, yellow, and orange ones.

13. Baby Carrots or Celery

These are high-water, high-fiber foods that add crunch and satisfaction. They’re especially helpful when cravings hit and you want something to snack on without derailing your progress.

14. Herbal Tea

Herbal teas like peppermint, ginger, or chamomile are a zero-calorie way to curb evening cravings, support digestion, and improve sleep quality. Skip bottled teas, which often contain added sugars.

GLP-1 medications are powerful tools, but they work best when supported by smart food choices. Keeping these foods stocked makes it easier to eat well even when appetite is low, protect muscle, manage side effects, and build habits that last.

If you focus on nourishment rather than restriction, weight loss becomes more sustainable and far less stressful.

This content is for advertising and informational purposes only and reflects personal experience and independently gathered information. I am not a medical provider, and nothing in this article should be considered medical advice. Medications are prescribed only after consultation with a licensed healthcare provider. Compounded GLP-1 medications are not FDA-approved and have not been reviewed by the FDA for safety or effectiveness. Individual results may vary. For full details and important safety information, visit the IVIM Health website.