GLP-1 Grocery List: 50 Foods to Buy Every Week on Ozempic, Wegovy & Mounjaro
Every food you need, organized by category. What to buy, what to avoid, how much to get, and a printable weekly checklist. Works for Zepbound too.
Your grocery shop on GLP-1 has one job: get enough lean protein into the house. Everything else follows from that. Start with chicken, fish, eggs, Greek yogurt, and cottage cheese. Add vegetables for volume. Add a small amount of whole grains and legumes. The 50 foods below are organized exactly as you would walk through a supermarket.
GLP-1 medications change how your body responds to food. Your appetite drops by 30-50%. Your tolerance for fatty, greasy foods decreases. Your stomach processes food more slowly. The foods that served you well before may now trigger nausea. Your grocery list needs to reflect this reality.
This list was built around one principle: every item must either protect muscle (protein), support digestion (fiber and fluids), or replace nausea triggers with something better. Nothing is on here for the sake of completeness. Everything earns its place.
1. Proteins — Start Here
This is the most important section of your grocery shop. Your daily protein target on GLP-1 is 1.2-1.6g per kilogram of body weight. Every trip to the supermarket should start here, not at the bread aisle. If you leave with nothing else, leave with protein.
Lean Proteins
10 items — buy weeklyThese are the foods that protect your muscle while your body is in a calorie deficit. All are well-tolerated, easy to cook, and high-protein per serving.
Buying tip: Buy 1-1.5 lbs of your main protein per person per week. More than that often goes to waste because portions shrink on GLP-1. A 400g chicken breast is now two meals, not one.
2. Vegetables — Volume Without Triggers
Vegetables solve the volume problem on GLP-1. Your stomach is sensitive to fat but tolerates fiber reasonably well. Roasted, steamed, or raw vegetables fill your plate, provide micronutrients, and contribute fiber without triggering nausea. Build half your plate from this list.
Vegetables
10 items — buy 2-3 lbs weeklyAll well-tolerated when steamed, roasted, or eaten raw. Avoid frying or cooking in heavy oil.
3. Fruits — Fiber-First Choices
Fruit on GLP-1 is best in small portions and lower in sugar where possible. Berries are your best option: high fiber, low sugar, well-tolerated. Avoid drinking fruit as juice (removes fiber, delivers sugar too fast).
Fruits
5 items — buy small quantitiesPrioritize fiber-rich, lower-sugar options. Eat in small portions — a quarter cup to half cup is typically enough.
4. Grains & Legumes — Slow Energy, Good Fiber
These are not the enemy. Whole grains and legumes provide fiber, slow-release energy, and additional protein. The key is portion control. A quarter cup of cooked grain alongside your protein is appropriate. A large bowl of pasta is not.
Grains & Legumes
5 items — buy fortnightlyCook in batches and refrigerate. One cook per week provides grains for multiple meals.
5. Dairy & Alternatives — Protein Workhorses
Greek yogurt and cottage cheese are two of the most efficient protein sources available. High protein per gram of food. Soft texture. Easy to digest. These belong on your list every single week without exception. They work at breakfast, as snacks, and as ingredients in sauces or dips.
Dairy & Alternatives
6 items — buy weeklyChoose plain over flavoured for everything. Flavoured versions add unnecessary sugar.
6. Healthy Fats — Small Amounts Only
Fat is not the enemy. But quantity matters on GLP-1. Your digestion is slower, so large amounts of fat in one meal trigger nausea. The rule: one source of healthy fat per meal, in a controlled portion. A quarter avocado, one tablespoon of olive oil, a small handful of nuts.
Healthy Fats
4 items — buy fortnightlyThese last well. A bag of almonds lasts two weeks. Avocados buy 2-3 at once at different ripeness levels.
7. Drinks — Hydration is Non-Negotiable
Dehydration is a major and underestimated problem on GLP-1. You eat less food, which means you get less water from food. Your thirst signals may also be blunted. The goal is 2.5-3 litres of fluid daily. Stock these on every shop.
Drinks & Hydration
5 items — buy weeklyWater is the foundation. Everything else is a supplement. Avoid juice, fizzy drinks, and alcohol.
8. Pantry Staples — Buy Once, Use Often
These items don’t go in the trolley every week but should always be in your kitchen. They are the building blocks of every meal on this list.
Pantry Staples
5 items — buy monthlyKeep these in stock at all times. They make cooking faster and meals more varied.
What to Avoid Buying
These foods commonly cause nausea or undermine protein targets. Removing them from your trolley before you’re tempted is the easiest strategy.
Leave These on the Shelf
- Fried or battered foods — high fat content causes significant nausea
- Full-fat dairy in large amounts — cheese, cream, butter (small amounts are fine)
- Processed snack foods — crisps, biscuits, crackers with dip
- Carbonated drinks including diet versions — bloating in a slow-processing stomach
- Fruit juice — removes fiber, delivers sugar too fast, empty calories
- High-fat ready meals — almost always trigger nausea
- Alcohol — worsens dehydration and nausea significantly
- Pastries, cakes, and rich desserts — fat and sugar combined are the worst trigger
How Much to Buy
This is where most people get it wrong early on. You shop like a person eating normal quantities, buy too much, and waste food. Your intake has dropped 30-50%. Adjust quantities accordingly from day one.
Weekly Quantities Per Person
- Chicken breast or fish: 500-700g (two to three meals worth)
- Eggs: 6-12 (one dozen covers the week for breakfast and snacks)
- Greek yogurt: 1 large tub (500g minimum)
- Cottage cheese: 1 medium tub (250-300g)
- Vegetables: 1-1.5kg mixed (buy variety, roast in batches)
- Salad leaves: 1 bag (use within 4 days)
- Fruit: 1 small punnet of berries, 2-3 pieces of whole fruit
- Protein powder: 1 bag lasts 3-4 weeks
The Sunday shop rule: Buy exactly what you plan to eat this week. Nothing more. Your portions are smaller. Your waste will be higher if you shop the same as before. Start lean, adjust up if needed.
What to Make With This List
Every item on this grocery list maps directly to a recipe from our breakfast, lunch, and dinner guides. Below is the complete reference — 32 recipes, organized by meal, showing exactly what ingredients from this list each one uses.
Breakfast Recipes (12)
All recipes use ingredients from the proteins and dairy categories above. Prep time is under 10 minutes for all of them.
Egg-Based Breakfasts
3 recipes — eggs, cottage cheese, fetaBuy: eggs, cottage cheese, baby spinach, feta, avocados, whole-grain bread
Yogurt & Dairy Breakfasts
3 recipes — Greek yogurt, cottage cheese, oatsBuy: Greek yogurt, cottage cheese, rolled oats, berries, almonds, whey protein powder, almond milk
Shakes, Soups & Quick Breakfasts
6 recipes — protein powder, chicken, tofuBuy: whey protein powder, banana, bone broth, chicken, smoked salmon, deli turkey, firm tofu, mushrooms
Full breakfast recipes with step-by-step instructions, prep times, and nausea management tips: GLP-1 Breakfast Ideas — 12 High-Protein Recipes
Lunch Recipes (10)
All portable, most require no reheating. The same proteins you buy for dinner work cold at lunch the next day.
Salads
3 recipes — tuna, chicken, chickpeasBuy: tinned tuna, chicken breast, tinned chickpeas, romaine, mixed greens, avocados, feta, cucumber, cherry tomatoes
Bowls
3 recipes — turkey, salmon, tofuBuy: ground turkey, salmon, firm tofu, quinoa, brown rice, broccoli, bell peppers, tinned chickpeas, low-sodium soy sauce
Soups & Wraps
4 recipes — chicken, lentils, turkey, tunaBuy: bone broth, chicken breast, green lentils, broccoli, carrots, celery, deli turkey, tinned tuna, low-carb tortillas, whole-grain bread
Full lunch recipes with office-friendly prep tips and no-reheat instructions: GLP-1 Lunch Ideas — 10 Recipes That Work at Your Desk
Dinner Recipes (10)
All family-friendly. Your household eats the same base protein. You take a controlled portion with extra vegetables instead of a starch side.
Grilled Proteins
3 recipes — salmon, chicken, lean beefBuy: salmon fillets, chicken breast, lean beef mince 93/7, garlic, lemons, fresh dill or thyme
Sheet Pan Meals
3 recipes — chicken, salmon, turkeyBuy: chicken breast, salmon, ground turkey, broccoli, asparagus, mixed peppers, zucchini, carrots, olive oil
Slow Cooker & Stir-Fry
4 recipes — chicken, beef, tofu, shrimpBuy: chicken breast, lean beef chuck, firm tofu, shrimp, mixed peppers, snap peas, bone broth, low-sodium soy sauce, apple cider vinegar
Full dinner recipes with evening nausea strategy and family meal planning: GLP-1 Dinner Ideas — 10 Family-Friendly Recipes
Your Weekly Checklist
Screenshot this or print it before your next shop. It covers the core items needed to build a week of breakfast, lunch, and dinner around your protein target.
GLP-1 Weekly Shopping Checklist
Tick as you go. Adjust quantities to your household size.
Frequently Asked Questions
Buy lean proteins first: chicken breast, fish, eggs, Greek yogurt, cottage cheese, tofu. Then vegetables: broccoli, spinach, peppers, zucchini. Then small amounts of whole grains and legumes. Avoid fried foods, creamy sauces, high-fat snacks, and sugary drinks. Start every shop in the protein aisle.
Buy smaller quantities than before. Your food intake drops 30-50% on GLP-1. Main proteins: 500-700g per person per week. Vegetables: 1-1.5kg mixed. Greek yogurt: one large tub. Eggs: one dozen. Start with less and adjust rather than wasting food in the first few weeks.
Yes. Greek yogurt is one of the best foods on GLP-1. Plain, non-fat or 2% delivers 17-20g of protein per cup, is soft and easy to digest, and works at breakfast, as a snack, or as a sauce base. Avoid flavoured versions with added sugar.
Protein powder is useful when appetite is very suppressed and you cannot eat enough whole food. Whey isolate or whey concentrate are the most bioavailable options. Look for 20-25g protein per scoop and minimal added sugar. It is a supplement to food, not a replacement for meals.
Yes, and it is strongly recommended. 45-60 minutes of Sunday prep covers your entire week. Batch cook chicken or salmon, roast two trays of vegetables, cook a pot of lentils or quinoa, wash and chop salad ingredients. When food is already prepared, hitting your protein target during the week becomes automatic rather than effortful.
Best GLP-1 snacks: Greek yogurt, cottage cheese, string cheese, hard-boiled eggs, edamame, a small handful of almonds, sliced deli turkey, and protein bars under 5g sugar. Avoid chips, crackers with dip, and high-sugar snacks. Snacks are optional — only eat them if you need help hitting your protein target.
The most effective foods for constipation on GLP-1 are kiwi (2 per day, clinically proven), chia seeds (1 tbsp in yogurt or water), oats, lentils, and plenty of vegetables. Water is the most important factor — aim for 2.5-3 litres daily. Magnesium citrate supplements (available in pharmacies) also help if dietary changes are insufficient.
Every meal follows the same template: one lean protein (chicken, fish, eggs, tofu) plus two vegetables plus an optional small amount of grain or legume. Use the grocery list to fill each slot. For recipes built from these exact ingredients, see our breakfast, lunch, and dinner guides linked below.