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Losing weight on GLP-1 medications like Wegovy, Ozempic, ZepBound, and Mounjaro isn’t just about eating less—it’s about eating the right foods to stay full, prevent muscle loss, and avoid side effects.
This shopping list is designed to help you:
- Understand what you need BEFORE staring the medication
- Supplements and OTC other goodies to prepare for common GLP-1 side effects
- Stock your kitchen with foods that are easy on your stomach
- Find popular grab and go snack ideas
- Get everything your body needs while on a lower appetite
- Measure your progress
Ready to dive in?
1️⃣ What to Buy Before Starting the Medication
Before you take your first injection, stock up on these essentials to make the transition as smooth as possible.
- A good water bottle – you probably already one one (or five!), but keep a few handy because hydration is key on these GLP-1 medications
- Electrolyte packets for dizziness & dehydration- make sure you get sugar-free!
- Measuring tape (trust me, you’ll want to know your “before” measurements)
- A body scale – I’ve tried three and this was the best so far (and the least $$). Also love that the app is free so it’s fun to track your progress.
Best Seller
FITINDEX Smart Scale for Body Weight, Bluetooth Body Fat Scale
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$17.98
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03/08/2025 09:56 pm GMT
- Protein shakes or powders (in case appetite drops).
- Ginger tea or mints (for nausea relief)
- Smooth, easy-to-eat protein snacks (like Greek yogurt or cottage cheese)
- Fiber supplement (to prevent constipation)
- Miralax or a gentle laxative if you do get constipated
- Pepto Bismol for nausea, heartburn and other fun issues
- Antacid Chews for heartburn and acid reflux symptoms
- Low-carb crackers, toast or oatmeal for mild nausea
- A digital food scale so you can weigh your proteins (i.e. chicken, deli meat, etc) and make sure you’re getting enough
Best Buy
Etekcity Food Kitchen Scale, Digital Grams and Ounces for Weight Loss
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$10.99
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03/09/2025 06:16 pm GMT
💡 Pro Tip: Your appetite will drop—so make sure you have small, high-protein meals and snacks ready for when you do feel like eating.
2️⃣ Key Grocery & Pantry Staples (GLP-1-Friendly Foods)
Your body still needs nutrients, even if you’re eating less. Focus on protein, fiber, and healthy fats to keep energy levels up and support weight loss.
✔ High-Protein Foods (To Prevent Muscle Loss)
- Chicken breast or thighs (pre-cooked rotisserie for easy meals)
- Lean ground turkey or beef
- Eggs & egg whites
- Salmon, tuna, or canned sardines
- Tofu & tempeh
- Greek yogurt (plain, full-fat)
- Cottage cheese
- String cheese or cheese sticks
✔ High-Fiber Carbs (To Prevent Constipation & Support Digestion)
- Oatmeal (steel-cut or rolled)
- Quinoa or brown rice
- Chia seeds & flaxseeds
- Berries (strawberries, blueberries, raspberries)
- Leafy greens (spinach, kale, romaine)
- Lentils & chickpeas
✔ Healthy Fats (For Satiety & Hormone Balance)
- Avocados
- Olive oil & coconut oil
- Nuts & nut butters (almonds, cashews, walnuts)
- Fatty fish (salmon, mackerel, sardines)
💡 Pro Tip: Skip ultra-processed foods and focus on whole, nutrient-dense ingredients to maximize every bite.
3️⃣ Favorite GLP-1-Friendly Snacks
Because some days, a full meal feels like too much. These small, high-protein snacks will help you hit your daily protein goals without feeling stuffed.
- Hard-boiled eggs
- String cheese & almonds
- Greek yogurt with chia seeds
- Cottage cheese & berries
- Beef or turkey jerky (my favorites are Chomps & Chef’s Cuts)
CHOMPS Pepperoni Turkey Jerky Meat Snack Sticks (10 Pack)
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High Protein, Sugar Free, Gluten Free, 60 Calories
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03/08/2025 09:55 pm GMT
- Hummus with cucumbers & bell peppers
- Protein bars (low sugar, high protein)
- Pre-made Protein Shakes (I’m obsessed with Fairlife Chocolate Protein Shakes)
- Canned tuna or salmon with whole-grain crackers – Costco’s Kirkland brand the best albacore tuna
- Edamame with sea salt –
The Only Bean Crunchy Dry Roasted Edamame Snacks (Sea Salt)
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$12.72
High Protein, Low Carb Gluten Free 100 Calorie Snack Pack, 10 Pack
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03/09/2025 06:25 pm GMT
💡 Pro Tip: Portion out snacks ahead of time so you always have something quick and high-protein ready to grab.
4️⃣ Hydration & Electrolytes (To Prevent Dizziness & Fatigue)
Many GLP-1 users forget to drink water, which can lead to dizziness, fatigue, and nausea. Electrolytes help prevent dehydration and keep energy levels up.
✔ Water bottle (with time markers to remind you to drink)
✔ Electrolyte powders (LMNT, Liquid IV, Nuun)
✔ Coconut water (natural electrolyte source)
✔ Bone broth (for hydration + protein)
✔ Herbal teas (peppermint, ginger, chamomile to aid digestion)
💡 Pro Tip: If you wake up feeling sluggish or lightheaded, drink electrolytes before coffee.
5️⃣ Protein Powders & Supplements (For Hitting Protein Goals Easily)
If you struggle to eat enough protein, drinking it is the next best thing.
✔ Whey protein isolate (easiest to digest)
✔ Collagen peptides (good for skin, joints, and gut health)
✔ Plant-based protein powder (pea or hemp for dairy-free option)
✔ Fairlife Core Power or Premier Protein shakes (30g protein pre-made)
💡 Pro Tip: Mix protein powder into Greek yogurt or oatmeal for an extra protein boost without extra bulk.
6️⃣ Over-the-Counter Medications & Remedies for Side Effects
GLP-1 medications can cause nausea, constipation, or acid reflux—these OTC items can help.
✔ Ginger tea, mints, or chews (for nausea)
✔ Dramamine or Bonine (for severe nausea)
✔ TUMS or Pepcid AC (for acid reflux or heartburn)
✔ Magnesium citrate or Calm powder (for constipation)
✔ Fiber supplement (psyllium husk or acacia fiber)
✔ Stool softener (Colace) or Miralax (for digestion support)
💡 Pro Tip: If you struggle with nausea, eat smaller, protein-rich meals and avoid greasy or sugary foods.
7️⃣ Kitchen Essentials for Easy Meal Prep
Because cooking shouldn’t be a hassle. These tools make GLP-1-friendly meal prep quick and easy.
✔ Air fryer (fast, high-protein meals with no oil needed)
Our Top Pick
Ninja Air Fryer
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$89.99
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03/09/2025 06:25 pm GMT
✔ Blender (for protein smoothies when solid food feels like too much)
✔ Instant Pot (for batch-cooking lean proteins & soups)
✔ Meal prep containers (to portion out grab-and-go meals)
We tested dozens of meal prep containers and selected the top seven. Check them out here.
Pro Tip: Batch cook protein at the start of the week to make meal prep effortless.
8️⃣ What to Avoid Buying (Foods That Worsen Side Effects)
Some foods make side effects worse or slow down progress. Avoid:
❌ Fried & greasy foods (harder to digest, worsen nausea)
❌ High-sugar foods (blood sugar spikes → cravings & energy crashes)
❌ Carbonated drinks (cause bloating & discomfort)
❌ Artificial sweeteners (aka sorbitol, maltitol, aspartame) (can cause bloating & GI distress)
💡 Pro Tip: If a food makes you feel sick, sluggish, or bloated, skip it! Listen to your body.
Final Thoughts: The Right Shopping List Makes GLP-1 Weight Loss Easier
Eating well on GLP-1 medications doesn’t have to be complicated.
✔ Stock up on high-protein staples to prevent muscle loss
✔ Keep snacks and easy grab-and-go meals ready
✔ Stay hydrated and use electrolytes to prevent dizziness
✔ Have OTC remedies on hand to manage common side effects
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
