GLP-1 PlateGLP-1 Food List: What to Eat on a GLP-1 Medication
By Jorrie Smith, RD · Updated 2026-10-31
A protein-first food list for people taking a GLP-1 medication such as Ozempic®, Wegovy®, Mounjaro® or Zepbound®. When you're barely hungry, small meals need to work hard: enough protein to help protect muscle, enough fibre and fluid to keep things moving, and gentle choices on nausea days. Portions below are general estimates; your own needs may differ, so check with your care team.
1. Protein foods (eat these first)
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Greek yogurt or skyr (plain) | 3/4 cup (175 g) | 15 to 18 g |
| Cottage cheese | 1/2 cup | 12 to 14 g |
| Eggs | 2 large | 12 g |
| Liquid egg whites | 1/2 cup | 13 g |
| Chicken or turkey breast | 3 oz (85 g) cooked | 25 to 27 g |
| Canned tuna or salmon | 1 small can (about 85 g drained) | 18 to 22 g |
| White fish or shrimp | 3 oz cooked | 18 to 22 g |
| Lean ground beef or pork tenderloin | 3 oz cooked | 22 to 24 g |
| Firm tofu | 1/2 cup (125 g) | 10 to 15 g |
| Tempeh | 1/2 cup | 15 to 17 g |
| Lentils or beans, cooked | 3/4 cup | 12 to 13 g |
| Edamame, shelled | 1/2 cup | 9 g |
| Milk or soy milk | 1 cup | 7 to 9 g |
| Ready-to-drink protein shake | 1 bottle | 20 to 30 g (check label) |
Values are rounded estimates from typical Canadian Nutrient File / label values; check your package labels.
2. Gentle foods for nausea days
- Cold or room-temperature protein: yogurt, cottage cheese, a protein shake, a hard-boiled egg, cold chicken. Cold foods often smell less, which can help.
- Plain starches: soda crackers, dry toast, plain rice, oatmeal, a small baked potato.
- Soft fruit: banana, applesauce, canned peaches in juice.
- Fluids in small sips: water, broth, ginger or peppermint tea, oral rehydration drinks.
- Tips: eat small amounts slowly, stop at the first sign of fullness, and don't lie down right after eating. If you can't keep fluids down or have severe or ongoing pain or vomiting, contact your prescriber or seek care.
3. Fibre and hydration foods
- Fruit: berries, pears, apples, kiwi, oranges
- Vegetables: cooked carrots, zucchini, green beans, spinach, broccoli (cooked is often easier to tolerate)
- Whole grains: oats, barley, whole grain bread, quinoa
- Legumes, nuts and seeds: lentils, chickpeas, black beans, chia, ground flax
- Fluids: sip water through the day; add fibre slowly and drink more as you do, which can help with constipation.
4. Foods to limit or keep small
- Fried, greasy or very high-fat meals (often worsen nausea and fullness)
- Large portions or eating quickly
- Sugary drinks, candy and desserts (little protein for the space they take up)
- Alcohol
- Carbonated drinks, if they make you bloated
- Very spicy foods on sensitive days
These aren't "forbidden" foods. They simply take up room you need for protein, and some people find they make side effects worse.
Sample day using this food list
- Breakfast: Greek yogurt with berries and chia (about 20 g protein)
- Lunch: tuna salad on whole grain crackers with cucumber (about 25 g)
- Snack: protein shake or cottage cheese with peaches (about 15 to 25 g)
- Dinner: chicken, cooked carrots and a small potato (about 30 g)
Related reading
- How much protein do you need on a GLP-1?
- High-protein meals on Ozempic®
- What to eat on Mounjaro® when nauseous
- GLP-1 muscle loss: how to help prevent it
Want every meal planned for you? GLP-1 Plate: Keep Muscle, Drop Fat is a 14-day high-protein meal plan PDF and tracker made by a Registered Dietitian, with about 100 to 130 g protein a day (estimates).
Get the plan for US$19 (founding price)Free: sample plan (Days 1 to 4)
Four real days from the plan, plus the protein and fiber basics, the target finder and the Gentle-Day food guide.
General education, not medical advice. Talk to your prescriber or dietitian about your own care. Ozempic®, Wegovy®, Mounjaro® and Zepbound® are registered trademarks of their respective owners. Not affiliated with or endorsed by Novo Nordisk or Eli Lilly.