A high-protein grocery list for people on GLP-1 medication
GLP-1 medications such as semaglutide and tirzepatide often shrink appetite. Many people then struggle to eat enough protein, which matters for keeping muscle while losing weight. The fix is food that packs a lot of protein into a small, easy-to-finish portion.
Not medical advice. Your prescriber or dietitian should set your protein and calorie targets, especially if you have kidney disease, diabetes or other conditions.
What to put in the cart
- Dairy that eats like a snack: nonfat Greek yogurt, low-fat cottage cheese, milk for shakes.
- Easy lean protein: chicken breast, canned tuna, white fish, eggs and egg whites, sliced deli turkey.
- Plant options: extra-firm tofu, edamame, red lentils.
- Gentle carbs and fibre: oats, rice, potatoes, berries, bananas, frozen vegetables.
- A protein powder you like for days when chewing feels like work.
Habits that make it easier
- Eat the protein part of the plate first.
- Choose 3 small meals and 1 protein snack rather than 2 large meals.
- Go easy on greasy, fried and very rich food, which many people find harder to tolerate on these medications.
- Sip fluids through the day.
A sample GLP-1 friendly day (about 110g protein)
| Meal | Protein | kcal |
|---|---|---|
| Scrambled eggs on toast Eggs 100g, Liquid egg whites 75g, Whole wheat bread 80g, Baby spinach 30g | 30g | 389 |
| Microwave tuna rice bowl Canned tuna in water (drained) 110g, Microwave rice pouch 125g, Shelled edamame (frozen) 55g, Cucumber 60g, Soy sauce 10g | 40g | 393 |
| Egg and veggie fried noodles Egg noodles (dry) 40g, Eggs 100g, Extra-firm tofu 80g, Mixed vegetables (frozen) 150g, Soy sauce 15g | 38g | 517 |
| Day total | 108g | 1299 |
CartLean has a GLP-1 mode that plans every day like this, priced for your store, with a shopping list.
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