Eating Tips on GLP-1 Medications

Eat high protein foods first

• Animal based proteins – beef, chicken, fish, shellfish, turkey, pork, eggs, cheese (in moderation), low carb Greek yogurt, cottage cheese, whey protein powder or drinks, protein bars.
• Plant based proteins – tofu, tempeh, seitan, Beyond Meat, pea protein, brown rice protein, pea protein powder or drinks, protein bars.

Eat non-starchy vegetables next

• Artichokes, asparagus, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, green beans, hearts of palm, kale, lettuce, mushrooms, okra (not breaded), onions, parsley, peppers, pickles (dill only), radishes, sauerkraut, seaweed, snap and snow peas, spinach, sprouts, spaghe squash, yellow squash, zucchini, tomatoes, turnip greens.

Include Occasional Healthy Fats

• Nuts, seeds, olive oil, avocado and avocado oil, peanut oil, buter, coconut oil, chia seeds, flax seeds.
• Limit processed seed oils like canola, corn, and soybean oil. These are found in: mayonnaise, salad dressing, margarine, and processed foods.

Still hungry? Fruit and starches next

• Berries, apples, oranges, peaches pears, kiwi. No juices!
• ½ cup beans (like pinto, lima, navy, chili, black, etc.), low carb tortillas or zero net carb street tacos, ½ cup cooked chickpea or lentil pasta, ½ cup sweet potatoes, flourless or keto bread, ½ cup cooked old fashioned or steel cut oats, ½ cup cooked parboiled rice, ½ cup cooked brown rice, ½ cup cooked wild rice, ½ cup cooked basmati rice, 3 cups popped popcorn.

What to Limit:

• Carbonated beverages – can contribute to bloating
• Alcohol intake

What to Avoid:

• High fat and fried foods.
• Processed meats.
• Refined carbohydrates and sugar.
• White bread, white rice, pasta
• Desserts – cookies, pastries, ice cream
• Most breakfast cereals
• Sugar-sweetened beverages, candies, chocolate

Remember to eat slowly and avoid feeling too full!

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