GLP-1 Nutrition Guide: What to Eat, What to Buy, and How to Shop Smart

1. Prioritize Protein 

Protein helps preserve muscle, manage blood sugar, and curb hunger. GLP-1 users are at risk of losing muscle, so consistent, quality protein is essential. 

Kristin recommends: 

• Start your day with a protein-rich meal 

• Add protein after workouts 

• Aim for 0.8–1.1 grams per kilogram of body weight, possibly more if you’re active or older 

Best sources: Eggs, Greek yogurt, lean meats, wild-caught fish, tofu, cottage cheese, and plant-based options like lentils or edamame. 

2. Eat Whole, Nutrient-Dense Foods 

Every bite counts—so make it count. 

“It’s almost impossible to eat a completely non-processed diet, but our goal should be minimizing ultra-processed foods and focusing on nutrient density.” 

Choose foods with simple, whole ingredients: produce, whole grains, nuts, lean proteins, and healthy fats. 

3. Stay Hydrated and Keep Things Moving 

GLP-1s slow digestion, which often leads to constipation. Prevent it with: 

• Plenty of water 

• High-fiber foods (vegetables, oats, legumes) 

• Daily movement (even short walks help) 

• Magnesium or gentle herbal supplements if needed 

4. Choose Better Carbs 

Don’t eliminate carbs—upgrade them. 

Go for slow-digesting, fiber-rich options that support muscle and energy: 

• Sweet potatoes 

• Quinoa 

• Brown rice 

• Beans 

• Whole fruits 

Avoid refined carbs and sugary foods. They spike blood sugar without offering lasting fuel. 

5. Control Portion Sizes 

Because GLP-1s make you feel full faster, eating large meals can be uncomfortable. 

Tips: 

• Use smaller plates and utensils 

• Eat slowly 

• Start with small servings and pause before seconds 

Proteins 

• Chicken breast or thighs 

• Wild salmon, tuna, sardines 

• Eggs 

• Greek yogurt (plain) 

• Cottage cheese 

• Lean beef or pork 

• Tofu, tempeh, edamame 

• Protein shakes (low sugar, few ingredients) 

Carbs 

• Quinoa 

• Brown rice 

• Sweet potatoes 

• Lentils, black beans, chickpeas 

• Oats 

• Fruits: apples, berries, bananas 

• Vegetables: leafy greens, broccoli, carrots, zucchini 

Healthy Fats 

• Olive oil 

• Avocados 

• Almonds, walnuts, chia seeds 

Extras 

• Bone broth 

• Low-calorie dressings: Greek yogurt-based, salsa, horseradish 

• Sparkling water or herbal tea 

Grocery Shopping Strategies 

Shop smarter to support your health goals: 

1. Shop often, buy less – Avoid bulk-buying packaged foods. Smaller, more frequent trips lead to fresher, cleaner choices. 

2. Read food labels—or skip them – The healthiest foods (like fresh produce or butchered meat) don’t need labels. 

3. Shop the perimeter – This is where stores stock fresh food. Most processed, long-shelf-life items are in the center aisles. 

4. Try single-serve items – These can help with portion control, especially early in your journey. 

5. Use farmers markets – You’ll find nutrient-dense, local produce and proteins. 

6. Consider meal delivery kits – Helpful if planning or prepping meals is a challenge.