The GLP-1 Grocery List: What to Keep in Your Kitchen

When your appetite is small, the food in your kitchen decides what you eat. Stock it so the easy choice is also a protein-first one.

Protein staples

• Eggs
• Plain Greek yogurt, skyr or cottage cheese (the big tubs cost less per gram of protein)
• Kefir or milk
• Chicken breast or a cooked rotisserie chicken
• Canned tuna or salmon in water
• Frozen white fish fillets and frozen shrimp
• Firm tofu and frozen shelled edamame
• Canned beans, chickpeas and lentils
• Sliced turkey breast, cheese sticks

Gentle carbs

• Rice, potatoes and pasta, in small portions
• Wholegrain bread, crackers and tortillas
• Rolled oats

Vegetables and fruit

• Frozen mixed vegetables, peas and green beans (they cook soft in minutes)
• Carrots, cucumber, zucchini, spinach
• Bananas, berries (frozen is fine), apples

Fibre and fluids

Constipation is common on GLP-1 medications. Keep fibre foods and drinks on the list:

• Beans, lentils, oats, chia seeds
• Fruit and cooked vegetables
• Water, herbal tea, low-sugar drinks

Easy snacks

• Boiled eggs
• Cheese sticks or cottage cheese cups
• Roasted chickpeas
• Almonds or peanut butter, in small portions
• Wholegrain crackers

Skip or keep small

• Fried snacks and fast food
• Sugary drinks
• Very large packs of anything you tend to finish without noticing

Sources

• Nutritional priorities to support GLP-1 therapy for obesity (ACLM, ASN, OMA, TOS, 2025)

This article shares general food ideas, not medical advice. Talk to your prescriber about your dose, side effects and any condition that changes what you should eat.