GLP-1 Nutrition

GLP-1 Nutrition, GLP-1 Tips
14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
- March 20, 2025
- 0 comments
- by Brooke
Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.
Table of Contents

The Most Common GLP-1 Side Effects
Foods That Can Make GLP-1 Side Effects Worse
Side-Effect-Friendly Foods (AKA What’s in These Recipes!)
Introducing: The GLP-1 Fakeaway Recipe Book
What’s Inside?
Why You Need This Fakeaway Recipe Book
Get Your Free Copy Now!
GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

The Most Common GLP-1 Side Effects

If any of these sound familiar, you’re not alone:
- Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
- Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
- Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
- Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.
Now, the key to avoiding the worst of these side effects? Eating the right foods.

Foods That Can Make GLP-1 Side Effects Worse

These are the usual suspects that can turn a nice meal into a nausea-fest:
- Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
- Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
- Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
- Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
- Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.
Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.
- Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
- Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
- Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
- Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
- Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.
If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

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Introducing: The GLP-1 Fakeaway Recipe Book

I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

What’s Inside?
- All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
- Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
- Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
- Ridiculously easy recipes – because who has time for faff?
What’s on the menu?

High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

High-Protein Low-Carb Pizza – Because life without pizza is just sad.

High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

BONUS: Two Dessert Fakeaways!

High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

Why You Need This Fakeaway Recipe Book

Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:
- Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
- High-protein meals to keep you full – Say goodbye to cravings and low energy.
- Quick, no-fuss recipes – Because who has time for complicated cooking?
- Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.
Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!
Get Your Free Copy Now!

Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

Download Here

PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

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GLP-1 Nutrition
The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss
- February 14, 2025
- 0 comments
- by Brooke
If you’re on Mounjaro, Zepbound, Wegovy, or Ozempic, you already know that these GLP-1 medications are game-changers for losing weight. But there’s one big question: What can I eat? With a slowed-down digestion and a reduced appetite, you need a GLP-1 meal plan that makes every bite count.

That means high-protein, nutrient-dense, and easy-to-digest meals that won’t leave you feeling sluggish or nauseous.

Whether you’re looking for meals while on Wegovy, a semaglutide diet, or a sample meal plan to help you stay on track, this free 7-day meal plan has got you covered.

This isn’t some restrictive 1200 calorie low carb meal plan that leaves you starving. Nope. We’re aiming for at least 1500 calories per day—enough to keep you full, fuelled, and feeling good while still helping with losing weight.

Plus, I’ve included vegan and vegetarian meal ideas, so there’s something for everyone!
Table of Contents
How to Eat on Mounjaro, Zepbound, Wegovy, and Ozempic Without Feeling Awful
A Quick Note Before We Dive In
7-Day GLP-1 Meal Plan
How to Make This GLP-1 Meal Plan Work for You
Studies
How to Eat on Mounjaro, Zepbound, Wegovy, and Ozempic Without Feeling Awful

Before diving into this easy meal plan for the week, here are some must-know tips:

Prioritise protein – Whether you’re following a high protein day plan or a macro meal plan for women, protein is key. It prevents muscle loss, stabilises blood sugar, and keeps you full longer.

Stay hydrated – Slowed digestion can lead to constipation and dehydration. Aim for two litres of water daily, and if you feel dizzy, consider adding electrolytes.

Fibre is essential – The volumetrics diet meal plan concept works here: eating high-fibre, high-volume foods keeps you full while helping digestion. Think veggies, legumes, and whole grains (I have a whole guide to the Volumetrics Diet here).

Avoid greasy, heavy foods – A semaglutide diet works best when you stick to lean proteins, whole foods, and easy-to-digest meals. A greasy burger might sound great until nausea kicks in.

Small, balanced meals work best – You might find that three meals and one snack suit you better than big meals.

Now, let’s get into the 7-day meal plan.

Nausea making meals hard? These food fixes help.

A Quick Note Before We Dive In

I don’t usually do meal plans because, honestly? I find them a bit restrictive. Life isn’t that predictable, and trying to follow a strict plan to the letter can feel overwhelming.

Instead, I prefer to focus on flexible, balanced eating that actually fits into real life.

That said, I know that when you’re on GLP-1 medications, it can be hard to figure out what to eat—especially when your appetite is unpredictable and some foods suddenly feel off-limits.

So, think of this 7-day GLP-1 meal plan as a starting point. It’s here to give you easy, high-protein meal ideas that you can mix and match, rather than something you have to follow rigidly.

Use it as inspiration to build meals that work for you, adapt portion sizes as needed, and don’t be afraid to swap in your favourite foods.

Now, let’s get to the good stuff—meals that keep you full, fuelled, and feeling your best!

7-Day GLP-1 Meal Plan

Each day includes high-protein, fibre-packed meals that fit a semaglutide diet. Plus, I’ve added vegan and vegetarian options for those looking for Wegovy meal ideas that don’t rely on animal protein.

Want a ready-made shopping list? Here’s your go-to grocery guide.

Day 1: High-Protein & Satisfying
- Breakfast: Greek yogurt (150g) with chia seeds (1 tbsp), strawberries (½ cup), and a drizzle of honey (1 tsp) (300 kcal)
- Lunch: Grilled chicken (100g) with quinoa (½ cup), roasted Brussels sprouts (½ cup), and lemon dressing (450 kcal)
- Dinner: Baked salmon (120g) with mashed sweet potato (½ cup) and steamed green beans (500 kcal)
- Snack: 1 boiled egg and 10 almonds (250 kcal)
Vegetarian Alternative: Swap salmon for baked tofu with sweet potato

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Day 2: Balanced & Light
- Breakfast: Scrambled eggs (2) with spinach (½ cup) and whole grain toast (1 slice) (350 kcal)
- Lunch: Lentil soup (1 cup) with whole grain crackers (4) and a side salad with olive oil dressing (450 kcal)
- Dinner: Turkey mince (120g) stir-fried with bell peppers and brown rice (½ cup) (500 kcal)
- Snack: Greek yogurt (100g) with pumpkin seeds (1 tbsp) (200 kcal)
Vegan Alternative: Swap turkey for stir-fried tempeh

Day 3: Easy & Nutrient-Dense
- Breakfast: Protein smoothie with banana, protein powder, almond milk, and flaxseeds (350 kcal)
- Lunch: Chickpea salad (1 cup) with feta, cucumber, and olive oil dressing (450 kcal)
- Dinner: Grilled cod (120g) with roasted courgettes and quinoa (½ cup) (500 kcal)
- Snack: 1 boiled egg and half an avocado (200 kcal)
Vegan Alternative: Swap cod for grilled tofu or tempeh

Day 4: Hydrating & Energy-Boosting
- Breakfast: Overnight oats (½ cup) with almond milk, chia seeds, and mixed berries (350 kcal)
- Lunch: Grilled chicken (100g) with roasted butternut squash (½ cup) and spinach (450 kcal)
- Dinner: Baked tofu (100g) with stir-fried broccoli, peppers, and brown rice (½ cup) (500 kcal)
- Snack: Cottage cheese (100g) with a handful of walnuts (200 kcal)
Hate cooking every day? This prep-once plan is a game-changer.

Day 5: Comforting & Protein-Packed
- Breakfast: Cottage cheese (100g) with honey (1 tsp) and whole grain toast (350 kcal)
- Lunch: Turkey and avocado wrap with whole wheat tortilla and side salad (450 kcal)
- Dinner: Grilled shrimp (120g) with roasted cauliflower and quinoa (½ cup) (500 kcal)
- Snack: Greek yogurt (100g) with sunflower seeds (1 tbsp) (200 kcal)
Vegan Alternative: Swap shrimp for chickpeas or tofu

Day 6: Light but Filling
- Breakfast: Scrambled eggs (2) with smoked salmon (50g) and a whole grain cracker (350 kcal)
- Lunch: Black bean and quinoa bowl with tomatoes, avocado, and olive oil dressing (450 kcal)
- Dinner: Grilled chicken (120g) with roasted aubergine and brown rice (½ cup) (500 kcal)
- Snack: 1 boiled egg and 10 cashews (200 kcal)
Vegan Alternative: Swap eggs for vegan protein shake

Day 7: Balanced & Energising
- Breakfast: Greek yogurt (150g) with almond butter (1 tsp) and blueberries (½ cup) (350 kcal)
- Lunch: Tuna salad with avocado, cucumber, and olive oil dressing with whole grain crackers (450 kcal)
- Dinner: Baked salmon (120g) with mashed sweet potato (½ cup) and steamed green beans (500 kcal)
- Snack: Hummus (2 tbsp) with carrot and cucumber sticks (200 kcal)
Vegan Alternative: Swap tuna for chickpeas or lentils

How to Make This GLP-1 Meal Plan Work for You
1. Meal prep ahead – Prepping proteins, grains, and veggies makes sticking to your plan easy. See my post on GLP-1 Meal Prep Hacks!
2. Stay flexible – If you feel full faster, adjust portion sizes but prioritise protein.
3. Hydration is key – If you feel sluggish, it’s probably dehydration creeping up.
4. Listen to your body – You may need fewer meals or smaller portions than before starting Mounjaro, Zepbound, Wegovy, or Ozempic.
This 7-day GLP-1 meal plan is packed with high-protein, fibre-rich, easy-to-make recipes to help you feel your best while losing weight.
Next Steps:

Want to make food choices even easier?
- Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
- Read: The Ultimate GLP-1 Grocery List to stock your fridge with everything you’ll need — no guesswork, no overwhelm.
- Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.
Whether you’re looking for a Wegovy diet meal plan, Ozempic diet menu, or high protein day plan, these free meal ideas will keep you on track. And if you want a different meal plan with full recipes – download my free ebook!

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Studies

GLP-1 receptor agonists like Wegovy and Ozempic help with weight loss by reducing appetite and slowing digestion, making dietary choices crucial (Kute et al., 2024).

Protein intake is essential to prevent muscle loss and maintain satiety while on GLP-1 medications (Locatelli et al., 2024).

Hydration is critical as GLP-1 medications can cause slowed digestion and increase the risk of constipation (Mahase, 2023).

High-fibre foods aid digestion and help maintain satiety, aligning with the volumetrics diet concept (Mazurek et al., 2023).

Avoiding greasy and heavy foods is important as these can worsen nausea and gastrointestinal discomfort on GLP-1 medications (Mahase, 2023).

Smaller, more frequent meals can be easier to digest and prevent discomfort due to delayed gastric emptying (Głuszczyk et al., 2024).

A balanced approach to weight management, including nutrition and exercise, is crucial for sustaining weight loss and muscle retention (Locatelli et al., 2024).
GLP-1 Nutrition
8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
- January 29, 2025
- 0 comments
- by Brooke
So, you’re on GLP-1 medications—whether that’s Ozempic, Wegovy, or another semaglutide—and you’re smashing it! But then, bam: a dodgy stomach, bloating, or feeling like you’ve eaten a bowling ball. Sound familiar? That’s where knowing what NOT to eat comes in handy.

Before we dive into it, here’s a quick confession: I haven’t taken GLP-1 medications myself. I lost 80lbs by adopting small, sustainable healthy habits that I could stick to long-term. But I’ve spent a lot of time researching GLP-1 medications to stay up to date with the latest weight loss techniques.

Whether it’s a traditional approach or the latest science-backed methods, I’m all about helping you find what works for you.

And here’s something I’ve learned along the way: no food is completely off-limits. Yep, you heard me! Life is too short to say “never” to your favourite treats.

The key is moderation. If you fancy chips or a slice of cake now and then, go for it! Just keep it balanced, and you’ll be golden.

This isn’t about restriction—it’s about learning what helps you thrive while avoiding those “ugh, why did I eat that?” moments.
Table of Contents
1. High-Fat, Greasy Foods: The Stomach Bombs
2. High-Sugar, Processed Foods: The Sneaky Saboteurs
3. Carbonated Drinks: The Bloat Monsters
4. Large, Heavy Meals: The Overload
5. Spicy Foods: The Stomach Agitators
6. Alcohol: The Fun Sponge
7. Artificial Sweeteners: The Belly Bloaters
8. Refined Carbs: The Energy Vampires
Final Thoughts
1. High-Fat, Greasy Foods: The Stomach Bombs

Look, I love chips as much as the next person, but those deep-fried beauties can turn your GLP-1 journey into a greasy nightmare. High-fat, greasy foods are hard to digest, especially when medications like Ozempic slow your stomach emptying.

The result? Nausea, bloating, and a whole lot of regret.

Examples to dodge: Fried chicken, takeaway fish and chips, anything slathered in butter.

Better options: Grilled salmon, roasted veggies with a drizzle of olive oil, or air-fried chips if you’re feeling fancy. These make fab additions to your GLP-1 diet meals!

Pro Tip: If you’re craving a cheeky portion of chips, have a small one and enjoy every bite. It’s all about balance, not banishment!

Wondering what to eat? This meal plan sorts you out.

2. High-Sugar, Processed Foods: The Sneaky Saboteurs

That cheeky slice of cake might seem harmless, but high-sugar foods can spike your blood sugar and leave you feeling knackered.

GLP-1 meds already help balance your blood sugar, so piling on the sweets is like asking for a rollercoaster ride you didn’t queue for.

Examples to dodge: Doughnuts, fizzy drinks, sugar-loaded cereals.

Better options: Fresh berries with Greek yoghurt, or a homemade protein ball. Delicious and effective for your Wegovy diet.

Pro Tip: If cake is calling your name, pair a smaller slice with some protein or healthy fats to keep your energy steady. Win-win!

3. Carbonated Drinks: The Bloat Monsters

Fancy a fizzy drink? Hold that thought. Carbonated beverages can leave you bloated and uncomfortable—especially when your GLP-1 meds already slow digestion.

Bloating plus nausea? No thanks.

Examples to dodge: Fizzy sodas, sparkling water (yes, even the posh ones).

Better options: Still water with a splash of lemon or herbal teas. Hydration never tasted so good, eh?

Pro Tip: Love a fizzy treat? Enjoy it sparingly and see how your body reacts—it might be worth it for a little sparkle in your day!

4. Large, Heavy Meals: The Overload

We’ve all been there—a giant roast dinner that leaves you feeling like you need a lie-down. But here’s the thing: GLP-1 medications slow gastric emptying, so big meals can feel extra heavy.

Portion control is your new best friend.

Examples to dodge: Oversized pasta bowls, three-course meals that’d feed a small village.

Better options: Stick to a “5 meals a day plan” with smaller portions, like grilled chicken and roasted veg for a semaglutide dinner idea. Keeps you full without the food coma!

Pro Tip: Love a hearty meal? Split it up into smaller portions and savour it across the day. No deprivation, just clever planning.

Want food that’s fridge-ready and nausea-safe? Try this easy meal prep guide.

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5. Spicy Foods: The Stomach Agitators

As much as I love a spicy stir-fry, too much heat can irritate your stomach—especially if you’re already feeling a bit queasy on GLP-1s.

Let’s save the spice for another time, shall we?

Examples to dodge: Hot curries, chilli sauces, extra spicy snacks.

Better options: Milder dishes like a ginger and turmeric chicken soup. Warm, comforting, and easy on the tummy—perfect for your GLP-1 lunch ideas.

Pro Tip: Can’t resist a bit of spice? Keep it mild and build up slowly—your stomach will thank you.

6. Alcohol: The Fun Sponge

I know, I know—a cheeky glass of wine sounds lovely. But alcohol can mess with blood sugar levels and exacerbate dizziness or nausea.

Not ideal when you’re trying to stick to an Ozempic meal plan.

Examples to dodge: Wine, cocktails, beer.

Better options: Mocktails! Try sparkling water with fresh lime and mint. Fancy and functional.

Pro Tip: Want a drink? Opt for lower-alcohol options and savour it slowly. Cheers to moderation!

7. Artificial Sweeteners: The Belly Bloaters

Sugar-free sounds great until your stomach starts gurgling like a washing machine.

Artificial sweeteners can upset your gut, so proceed with caution.

Examples to dodge: Diet sodas, sugar-free gum, and certain “low-calorie” snacks.

Better options: Sweeten your GLP-1 meals naturally with a bit of honey or stevia. Easy peasy!

Pro Tip: Craving a sugar-free treat? Try it out and see how your body reacts—your gut will tell you if it’s a no-go.

Need high-protein bites that don’t upset your stomach? This snack list has you covered.

8. Refined Carbs: The Energy Vampires

White bread, pastries, and plain pasta are sneaky little devils. They give you a quick energy hit but leave you ravenous soon after—exactly what your GLP-1 meds are trying to avoid.

Examples to dodge: White toast, croissants, and instant noodles.

Better options: Whole grains like quinoa or brown rice, paired with lean protein. Perfect for low-GI meal prep that fuels your day!

Pro Tip: Love white bread? Pair it with protein or swap it out for sourdough—it’s a happy medium that’s kinder to your energy levels.

Final Thoughts

At the end of the day, no food is completely off-limits. Life is about enjoying your meals while on Wegovy, Ozempic, or any GLP-1 medication—not living in fear of your favourite treats.

With a bit of moderation and clever swaps, you can still enjoy all the foods you love while staying on track.

So go on, enjoy those GLP-1-friendly meals, experiment with recipes for Wegovy or Ozempic diets, and make choices that make you feel amazing.
Next Steps:

Now that you know what to avoid, let’s focus on what to eat.
- Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
- Read: The Ultimate GLP-1 Meal Plan for a full week of easy, protein-packed, nausea-friendly meals designed to help you stay consistent — even on low appetite days
- Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.
You’re doing brilliantly—and I’m cheering you on every step of the way!

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GLP-1 Nutrition
The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good
- November 7, 2024
- 0 comments
- by Brooke
Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?

It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.

Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.

So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.

Say goodbye to yo-yo dieting and hello to steady progress.
Table of Contents
My Stance on GLP-1 Medications
Why Diet Matters with GLP-1
Top 10 Foods to Include in Your GLP-1 Grocery List
Why Protein is Essential on a GLP-1 Journey
Tips for Building Balanced Meals with GLP-1 Foods
Common Pitfalls and How to Avoid Them
Conclusion
My Stance on GLP-1 Medications

Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.

If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!

I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.

They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?

Want snacks that actually work? This protein-packed list is gold.

Why Diet Matters with GLP-1

You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.

But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.

The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.

Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.

Top 10 Foods to Include in Your GLP-1 Grocery List

Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.

For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!

Need to turn your shop into actual meals? Start with this meal plan.

1. Leafy Greens
- Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
- Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
- Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.
2. Lean Proteins (e.g., Chicken, Turkey)
- Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
- Shopping Tip: Look for lean cuts, and buy in bulk to save money.
- Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.
3. Fatty Fish (e.g., Salmon, Mackerel)
- Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
- Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
- Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.
4. Whole Grains (e.g., Quinoa, Brown Rice)
- Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
- Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
- Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.
5. Low-Sugar Fruits (e.g., Berries, Apples)
- Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
- Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
- Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.
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6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)
- Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
- Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
- Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.
7. Greek Yoghurt or Kefir
- Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
- Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
- Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.
8. Nuts and Seeds (e.g., Almonds, Chia Seeds)
- Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
- Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
- Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.
9. Eggs
- Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
- Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
- Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.
10. Avocado
- Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
- Shopping Tip: Look for avocados that are firm but give a little when you press them.
- Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.
Why Protein is Essential on a GLP-1 Journey

Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.

Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.

When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.

Losing muscle?

Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.

By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.

Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.

Tips for Building Balanced Meals with GLP-1 Foods

Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.

Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.

Common Pitfalls and How to Avoid Them

Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.

Curious what to not buy? Here are 8 foods to skip.

Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.

Keep it interesting, and you’ll be more likely to stick with it.

Conclusion

There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.

Stick with it, trust the process, and enjoy the journey.
Next Steps:

Now that your kitchen’s stocked, it’s time to prep!
- Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
- Read: Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works for a low-effort routine that helps you stay on track — even when your appetite vanishes.
- Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.
Now, let’s hit the shops and fill that basket with foods that’ll keep you feeling like your best self!

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