Foods to Eat While Taking GLP-1s and Why Your Diet Matters

Glucagon-like peptide-1 (GLP-1) medications, such as Ozempic, Wegovy, and Zepbound, can help people lose weight and improve blood sugar. Because these medications often reduce your appetite, every bite matters. You may also find it easier to eat smaller meals and snacks throughout the day instead of three large meals. Choosing nutrient-rich foods can help support your health and may also reduce common GLP-1 side effects, such as nausea and constipation.

Let’s take a closer look at what to eat while taking GLP-1 medications and the best foods to include in your diet.

What should you look for in foods to eat while taking GLP-1s?

The best foods for people taking GLP-1s have a few things in common. When planning meals and snacks, look for foods that are:

• High in protein: Protein helps you stay full and supports muscle health during weight loss. Try to include a source of protein with every meal and snack whenever possible.

• High in fiber: Fiber supports healthy digestion, helps prevent constipation, and can help you feel full longer.

• Rich in healthy fats: Foods with healthy fats, like avocados, nuts, seeds, and olive oil, support heart health and help your body absorb certain vitamins. They can also help make smaller meals more satisfying.

• Packed with vitamins and minerals: Since you may be eating less, choose nutrient-rich foods, like fruits, vegetables, whole grains, beans, and lean proteins. These foods can help you get the nutrition your body needs.

• Gentle on your stomach: If you have nausea or stomach upset, bland foods and smaller meals may be easier to tolerate than greasy, spicy, or highly processed foods. Eating slowly may also help reduce stomach discomfort.

Many everyday foods fit these recommendations. Here are some of the best options for foods to eat while you’re taking a GLP-1.

1. Greek yogurt

Greek yogurt is one of the easiest ways to increase protein intake while taking a GLP-1 medication. Because GLP-1s often reduce your appetite, every bite becomes more important. Greek yogurt provides a source of high-quality protein, which helps preserve muscle mass during weight loss and also helps you feel full longer between meals. It’s also naturally rich in calcium, an important mineral for bone health.

Choose plain, low-fat, or nonfat Greek yogurt when possible. This will help you avoid unnecessary added sugars. If plain yogurt tastes too tart, sweeten it naturally with fresh fruit or a sprinkle of cinnamon instead of choosing flavored varieties, which often contain large amounts of added sugar.

Simple ways to enjoy Greek yogurt include:

• Topping with berries and chopped walnuts

• Mixing it with chia seeds and sliced peaches

• Using it instead of sour cream on tacos or baked potatoes

• Blending it into smoothies for extra protein

2. Eggs

Eggs are one of the most versatile protein foods available. They provide all nine essential amino acids, along with nutrients like vitamin B12 and choline, which support brain function and overall health. Because eggs are easy to prepare and portion, they’re an excellent option on days when you have a low appetite.

Some people taking GLP-1 medications experience nausea, particularly when first starting treatment or increasing their dose. In these situations, scrambled, poached, or hard-boiled eggs are often easier to tolerate because they’re relatively bland and easy to digest. Pairing eggs with vegetables or whole-grain toast can also help create a more balanced meal.

Simple meal ideas for eggs include:

• Vegetable omelet with spinach and tomatoes

• Hard-boiled eggs with fresh fruit

• Avocado toast topped with a poached egg

• Egg muffins prepared ahead of time for busy mornings

3. Oatmeal

Oatmeal is a healthy whole grain that’s rich in fiber. Fiber helps you feel full longer and supports healthy digestion. It may also help lower cholesterol. Because some people taking GLP-1 medications experience constipation, eating fiber-rich foods like oatmeal and drinking plenty of water can help keep your digestive system moving.

Choose plain rolled oats or steel-cut oats instead of flavored instant oatmeal, which often contains added sugar. You can make oatmeal even more nutritious by adding fruit, nuts, or seeds for extra fiber, healthy fats, and protein.

Simple ways to enjoy oatmeal include:

• Topped with blueberries, walnuts, and a sprinkle of cinnamon

• Stirred in chia seeds or ground flaxseed for extra fiber

• Adding a spoonful of plain Greek yogurt after cooking for more protein

• Making overnight oats for an easy breakfast on busy mornings

4. Cottage cheese

Cottage cheese is a great food to eat while taking a GLP-1 medication. Because these medications often reduce your appetite, it’s important to choose foods that provide a lot of nutrients in just a few bites. Cottage cheese is high in protein and also provides calcium, which helps support strong bones. Getting enough protein can also help you maintain muscle while losing weight.

Another benefit of cottage cheese is that it’s easy to add to your daily routine. You can eat it for breakfast, as a snack, or as part of a meal. Choose plain, low-fat, or reduced-fat cottage cheese when possible. Pair it with fruits, vegetables, or whole grains to create a balanced meal.

Simple ways to enjoy cottage cheese include:

• Topped with fresh berries and a handful of chopped nuts

• Enjoyed with sliced peaches or pineapple

• Spread on whole-grain toast with sliced tomatoes and black pepper

• Blended into a smoothie for extra protein

5. Berries

Berries are rich in fiber, vitamins, and antioxidants, making them a smart choice for meals and snacks while taking a GLP-1. Because they’re naturally sweet, they can satisfy a sweet craving without adding a lot of sugar. 

Choose fresh or frozen berries without added sugar. They pair well with protein-rich foods like Greek yogurt or cottage cheese, helping you build a balanced snack that supports your overall health. Try a variety of berries, such as blueberries, strawberries, raspberries, and blackberries, to get a mix of nutrients.

Simple ways to enjoy berries include:

• Freezing berries for a refreshing snack

• Adding berries to a spinach salad with nuts

• Mashing berries and spooning them over whole-grain toast

• Pairing berries with a handful of almonds or walnuts for a balanced snack

6. Beans and lentils

Beans and lentils are nutritional powerhouses because they provide both plant-based protein and dietary fiber. This combination can help support fullness, stabilize blood sugar, and contribute to overall digestive health. For people taking a GLP-1 medication, beans and lentils are an excellent way to get more nutrients, especially on days when eating large portions feels difficult.

Because GLP-1 medications can slow stomach emptying, some people experience bloating or constipation. The fiber in beans and lentils can help support regular bowel function. But it’s important to increase fiber gradually and drink plenty of water. This may help minimize digestive discomfort. If you’re new to eating beans and lentils regularly, start with smaller portions and increase them as your body adjusts.

Simple ways to incorporate beans and lentils include:

• Adding black beans or chickpeas to salads

• Stirring lentils into soups or vegetable stews

• Building a grain bowl with quinoa, roasted vegetables, and beans

• Blending white beans into soups for added creaminess and protein

• Enjoying roasted chickpeas as a crunchy, high-fiber snack

7. Salmon

Salmon is one of the most nutrient-dense protein choices you can include in your diet, which can help preserve lean muscle during weight loss. Salmon is also rich in omega-3 fatty acids, which support heart, brain, and overall health. It also provides vitamin D and several B vitamins — nutrients that many adults don’t get enough of.

Because people taking GLP-1 medications often eat smaller portions, choosing foods that deliver multiple important nutrients in a single serving can be especially helpful. Salmon is a good choice. Baking, grilling, or air-frying salmon with herbs and lemon creates a flavorful meal without heavy sauces. Heavy sauces may worsen nausea or digestive discomfort for some people.

Easy meal ideas featuring salmon include:

• Baked salmon with roasted broccoli and brown rice

• Grilled salmon served over mixed greens with avocado

• Flaked salmon added to a whole-grain bowl with vegetables

• Salmon paired with roasted sweet potatoes and asparagus

• Leftover salmon mixed into a salad or wrapped in a whole-grain tortilla for lunch

Other nutritious options to include while taking GLP-1s

In addition to the foods highlighted above, many other nutrient-rich foods can help you get enough protein, fiber, and healthy fat while supporting overall health.

Why is your diet so important when taking GLP-1s?

Think of a GLP-1 as a tool, not the whole plan. The foods you eat still play a big role in your health. A nutritious diet helps your body get the nutrients it needs and may reduce common side effects. Pairing healthy eating with regular physical activity, including strength training, can help preserve muscle during weight loss. Good nutrition also supports your heart, bones, immune system, and long-term weight management.

Do you need to drink more water while taking GLP-1s?

Drinking enough water is especially important while taking a GLP-1 medication. Some people experience side effects like nausea, vomiting, or diarrhea. These symptoms can increase your risk of dehydration. Staying hydrated supports digestion and may help prevent constipation, a common side effect of GLP-1 medications. Fiber and water work together, so drinking enough fluids becomes even more important if you’re eating more high-fiber foods.

Most adults should aim for about 9 to 13 cups of fluids each day, but everyone’s needs are different. A simple way to tell if you’re drinking enough is to check the color of your urine. Pale yellow urine usually means you’re well hydrated. If you’re experiencing vomiting or diarrhea, or spending time in the heat, you may need more fluids.

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Written by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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