I’m a Dietitian—These Are 15 Grocery Staples I Recommend to Anyone on GLP

Key Points:

• Approximately one in eight U.S. adults take GLP-1 medications, which reduce appetite and help with weight loss, making proper nutrition—especially adequate protein and fiber intake—crucial.
• Dr. Helene Konsker advises a "protein-first" approach to meal planning, emphasizing choosing a protein source before adding fruits, vegetables, and whole grains to ensure meaningful nutrition despite reduced appetite.
• Recommended protein-rich foods include Greek yogurt, cottage cheese, eggs, frozen salmon, rotisserie chicken, and ready-to-drink protein shakes, which help meet protein needs even during nausea or low appetite.
• Fiber-rich foods like frozen berries, lentils, oats, kiwifruit, chia seeds, frozen vegetables, edamame, and high-fiber whole grain bread are essential to support digestive health and counter constipation, a common side effect of GLP-1 medications.
• Bone broth and reduced-sodium soups are suggested for hydration and nutrition on days when solid food is hard to tolerate, with an emphasis on spreading protein intake throughout the day rather than concentrating it in one meal.