12-item list

12 best foods to eat on a GLP-1

GLP-1 medications suppress appetite by 20-30%, which means every bite has to do more work. These 12 foods deliver protein, fiber, and micronutrients without the volume that triggers nausea. Skip anything fried, very fatty, or carbonated for the first 8 weeks.

1. 1

   Greek yogurt (plain, 2%)

   Protein

   18-20 g protein per cup, calcium, probiotics. Pairs with berries; doesn't trigger nausea like fattier dairy.

2. 2

   Eggs

   Protein

   6 g protein each. Hard-boiled keeps for snacks; scrambled is the easiest "I have no appetite" breakfast.

3. 3

   Chicken breast

   Protein

   ~26 g protein per 3 oz. Grilled, baked, or shredded — avoid heavy sauces in week 1-4.

4. 4

   Salmon (wild)

   Omega-3

   Protein + omega-3s. Bake at 400°F with lemon for 12 min. Some patients find oily fish triggers nausea; test cautiously.

5. 5

   Cottage cheese (1% or 2%)

   Protein

   12-14 g protein per ½ cup. Low fat = low nausea risk. Mix with berries for a fast, filling snack.

6. 6

   Lentils

   Fiber

   18 g protein + 16 g fiber per cup. Soak overnight to reduce GI gas. Excellent in soups.

7. 7

   Avocado

   Healthy fat

   Healthy monounsaturated fats. Quarter to half a fruit at a time; large portions can sit heavy.

8. 8

   Berries (any)

   Fiber

   Low-calorie, high-fiber, antioxidants. Top yogurt or cottage cheese. Frozen works year-round.

9. 9

   Spinach + leafy greens

   Micronutrients

   Vitamin K, folate, iron. Wilt into eggs or soups when raw salads feel like "too much volume".

10. 10

    Edamame

    Plant protein

    17 g protein per cup. Snackable, plant-based, high in fiber. Great for vegetarian GLP-1 users.

11. 11

    Sweet potato

    Complex carb

    Slow-digesting carbs + potassium. Better tolerated than refined grains for pre-workout fueling.

12. 12

    Bone broth

    Hydration

    Sodium + collagen + easy on the GI tract during dose-escalation weeks. Sip warm.