The GLP-1 grocery list: what to put in your cart

Grocery shopping on a weight-loss journey isn’t the easiest of tasks. You want food that’s healthy, not super expensive, and that you — and likely the rest of your family — will actually eat and enjoy. And yet how many times do you get home from the store wondering how you spent $250 and have absolutely nothing to eat for dinner?

Being on a GLP-1 adds yet another layer of complexity. Thanks to the medication’s impact on your appetite, you’re eating less than before. This means that whatever you’re adding to your cart needs to pack a whole lot of nutrition into a small package. “It’s important to still get the nutrients you need, just with fewer calories,” says Frances Largeman-Roth, RDN, a registered dietitian nutritionist and author based in New York. Her five staples are: whole-grain cereal, Greek yogurt, berries, canned beans, and nuts. But she thinks you should base your grocery cart staples around foods you know you love.

If this leaves you scratching your head over what to put in your fridge and pantry, this GLP-1 grocery list is here to help you out. It’s built around what your body needs most on a GLP-1: protein to help preserve lean muscle mass during weight loss, fiber to keep you regular, and a few options for when your appetite is extra low or nausea strikes. Below, find your shopping list, organized by category, so you can shop quickly and efficiently for what you need to stay fueled and feel good.

Key takeaways

• On a GLP-1 you’ll likely eat less than you used to, so you need to be more strategic with what foods you put in your shopping cart — every item should earn its place.

• Stock up on lean proteins, high-fiber produce, whole grains, and healthy fats.

• Keep a few bland, easy foods on hand for nausea or low-appetite days.

• Use the printable list below to save time while shopping.

Just like there’s no single GLP-1 diet, there’s no one-size-fits-all GLP-1 shopping list. There are, however, a few helpful guidelines that’ll make shopping simpler. “You’ll want to keep a variety of nutrient-dense foods on hand, with particular attention to foods high in protein and fiber, and convenient options for days when you’re not very hungry,” says Caitlyn Pote, MS, R.D. a nutrition program lead at Weight Watchers. The goal, she says, is to support weight loss while also preserving lean muscle mass, paying attention to digestive health and hydration, reducing the risk of nutrient gaps, and building eating habits that hold up over time. With that in mind, consider these the ground rules for your GLP-1 grocery cart: 

• Lean protein to have at every meal and most snacks

• Fiber-rich carbs, fruits, and veggies

• Healthy fats in moderate portions

• Hydrating beverages

• A few bland options for when you don’t feel like eating much

Your GLP-1 grocery list should cover the five categories we just covered — lean proteins, high-fiber carbs and produce, healthy fats, hydrating beverages, and options for days when the side effects are too much. Pote suggests choosing a few foods you enjoy from each category (no need to buy them all in one trip) and mixing up the convenience level (fresh, frozen, canned, and pre-cooked are all great options). 

Lean proteins

• Beans and lentils

• Edamame 

• Eggs

• Fish and seafood, including canned tuna or salmon

• Low-fat cottage cheese

• Plain non-fat Greek yogurt or plain soy yogurt

• Rotisserie chicken

• Skinless chicken or turkey breast 

• Tofu or tempeh

High-fiber carbs & produce 

• Apples 

• Bananas

• Berries

• Broccoli, peppers, carrots, and other non-starchy vegetables 

• High-fiber crackers

• Leafy greens

• Oats

• Potatoes, regular or sweet

• Quinoa, brown rice, farro, or other whole grains

• Whole-grain bread and pasta

Healthy fats

• Avocado

• Nut butter

• Nuts

• Olive oil

• Seeds (such as chia and flax seeds)

Hydration & drinks

• Low-sodium broth

• Seltzer, if tolerated, or another unsweetened, non-carbonated option if the bubbles bother you

• Sugar-free electrolyte drinks, if needed

• Unsweetened tea

• Water

Easy foods for low-appetite days

On low-appetite days, Pote recommends leaning on foods that are mild and easy to digest. These include:

• Applesauce

• Bananas

• Crackers

• Oatmeal

• Plain yogurt

• Protein shakes

• Rice

• Soups/broths

• Toast

Smart pantry staples

Having these on hand means you’ll always be able to throw together a meal or snack.

• Bone broth

• Canned beans 

• Canned tuna

• Frozen vegetables

• Frozen fruit

• Frozen chicken 

• Frozen turkey meatballs

• Herbs and spices to add flavor

• Low-sodium broth

• Premade protein shakes or Greek yogurt drinks (Pote recommends aiming for less than 10 grams of added sugar and at least 20 grams of protein per drink)

There aren’t any specific foods that are off limits on a GLP-1, but there are some that tend to make side effects worse, especially when you first start taking the medication or go up in dose. During those periods, you may want to be more selective about buying and consuming these foods, especially if they tend to increase your side effects.

• Fried and high-fat foods: Fatty foods take longer to digest and can worsen symptoms like nausea, bloating, and reflux. Choose baked, grilled, or air-fried versions of your favorite fried foods, if possible, and go with smaller portions.

• Spicy foods: Too much hot spice can trigger reflux and nausea for some individuals. Keep seasonings mild if your stomach isn’t feeling great.

• Carbonated beverages: These drinks can add to gas, bloating, and that too-full feeling. You may want to choose flat, uncarbonated, unsweetened beverages instead.

• Highly processed foods: Since you may be eating less overall, prioritize nutrient-dense foods most of the time.

“It’s best to frame the strategy around these items as ‘limit foods that don’t agree with you’ rather than ‘never eat these foods,’” says Pote. Pay attention to your symptoms and adjust from there. Also note that alcohol can worsen nausea and reflux, so talk about how much to drink with your provider.

Once your haul is unloaded from the car and put away, your goal is simple: Build small protein and fiber-rich meals. Here are a few quick and easy ideas for meals and snacks, using items listed above.

For a full week of combinations, as well as food swaps for tougher days, check out the 7-day GLP-1 meal plan.

Building the best GLP-1 grocery cart is easier with the right support. Weight Watchers GLP-1 Success Program gives you daily protein and fiber goals and tracks your intake for you, so you can see when you hit your target. And if you are having trouble choosing between two foods, run a quick search in the app to see an immediate snapshot of their protein and fiber content. You also get personalized support from experts and tons of delicious recipes, which is why 85% of members who are taking a GLP-1 and following the lifestyle program say that Weight Watchers nutritional guidance helps them stay on track.*

A GLP-1 friendly grocery cart doesn’t have to be complicated or boring. Think of it as filling five buckets: Good sources of protein, high-fiber produce and carbs, healthy fats, some fun drinks, and a few easy-to-digest options for rougher days. Just print this list, take it with you, and let it do the thinking next time you shop.