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On a GLP-1 medicine, fill the basket with protein-dense foods, fibre you can build up slowly, fluids and a few gentle foods for queasy days. On US labels, "high" protein means at least 10 g per serving and "high" fibre 5.6 g, under FDA rules (21 CFR 101.54). Portions below use 2026-checked USDA data; agree targets with your care team.
How we chose (criteria)
This page is a shopping list with label checks. It is not a meal plan: for a day-by-day pattern, use our 7-day GLP-1 diet plan. Everything here was checked on 18 October 2026.
- Food types, not brands. "GLP-1 friendly" is a marketing phrase, not a nutrient claim defined by the US Food and Drug Administration, so we list types of food you can judge by their label.
- Goals from a joint advisory. The four groups follow the 2025 nutrition advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society (Mozaffarian and colleagues, Obesity Pillars 2025): protein, fibre, fluids, and foods that are easier to tolerate.
- Values from USDA. Grams per portion are typical SR Legacy values from USDA FoodData Central, scaled to the portion shown. Your product's label may differ.
- Thresholds from the FDA. "Good source" and "high" use the rule in 21 CFR 101.54 and the FDA's Daily Values.
- No doses, no targets set here. We use generic medicine names (semaglutide, tirzepatide, liraglutide) only for context. Your prescriber and dietitian set your portions, protein and fluid targets.
The label thresholds to remember
The FDA lets a pack say "good source" when one standard serving (the reference amount customarily consumed, or RACC) provides 10% to 19% of the Daily Value, and "high", "rich in" or "excellent source" at 20% or more. With Daily Values of 50 g for protein and 28 g for fibre, that gives four numbers worth memorising.
| Nutrient | Daily Value | "Good source" per serving | "High" per serving | Small print |
|---|---|---|---|---|
| Protein | 50 g | 5 g to 9.9 g | 10 g or more | A pack that makes a protein claim must show protein as a % Daily Value corrected for protein quality, so lower-quality protein needs more grams to qualify |
| Fibre | 28 g | 2.8 g to 5.5 g | 5.6 g or more | The claim covers total fibre; added fibres such as inulin can cause wind if you add a lot at once |
When you compare two products, compare them per the same serving or per 100 g, and look at the % Daily Value column: the FDA describes 5% DV or less per serving as low and 20% DV or more as high.
Protein-dense foods
The advisory's first practical tip is to choose protein foods that pack a lot into a small volume, and to eat them first, while appetite lasts. Our guide to protein targets on GLP-1 medicines covers how much; the protein calculator gives a starting figure to take to your care team.
| Food type | Typical portion | Protein | Fibre | Find it |
|---|---|---|---|---|
| Chicken breast, roasted | 85 g | 26.4 g | 0 g | Amazon |
| Cod, cooked | 100 g | 22.8 g | 0 g | Amazon |
| Tinned pink salmon, drained | 85 g | 19.6 g | 0 g | Amazon |
| Plain non-fat Greek yoghurt | 170 g pot | 17.3 g | 0 g | Chilled aisle |
| Firm tofu, set with calcium sulphate | 100 g | 17.3 g | 2.3 g | Amazon |
| Tinned light tuna in water, drained | 85 g | 16.5 g | 0 g | Amazon |
| Cottage cheese, 1% fat | 113 g (half a cup) | 14.0 g | 0 g | Chilled aisle |
| Eggs, hard-boiled | 2 eggs (100 g) | 12.6 g | 0 g | Chilled aisle |
| Lentils, boiled | 100 g | 9.0 g | 7.9 g | Amazon |
| Edamame, frozen, cooked | 75 g | 8.9 g | 3.9 g | Amazon |
| Milk, 2% fat | 240 g (1 cup) | 8.4 g | 0 g | Chilled aisle |
| Soya drink, plain | 240 g (1 cup) | 7.8 g | 1.4 g | Amazon |
USDA's values for soya drink are for an unfortified version; choose one fortified with calcium and vitamin D, because the advisory names vitamin D, calcium and B12 among the nutrients to watch when intake drops. Tinned fish, chicken and pulses also carry sodium: a "no salt added" version is worth choosing if you have been asked to limit salt.
If you cannot reach your protein target from food, a plain protein powder is a practical back-up. USDA's generic whey isolate entry works out at about 17 g of protein in a 30 g scoop, but products vary widely. Pick one tested by an independent programme, as explained in our protein powder guide, and see our high-protein snacks list for portable options.
Freezer and cupboard back-ups
Low appetite makes fresh food easy to waste. Frozen fish fillets, frozen edamame, tinned salmon, tuna and chickpeas, long-life milk and dried lentils keep for weeks and give you a protein option when you have not shopped. Single-serve pots of yoghurt or cottage cheese suit small appetites better than large tubs, and a few hard-boiled eggs in the fridge cover the days when cooking feels like too much. Check the sodium on tinned and ready-to-eat items using the label checklist below.
Fibre: buy it, then build up slowly
Fibre helps with the constipation that is common during weight loss, but the advisory notes that high-fibre foods can make fullness and nausea worse in the first days of treatment or after a dose increase. Buy a range, start with small portions and increase over a few weeks, drinking more as you go. The fibre calculator shows your daily target.
| Food type | Typical portion | Fibre | FDA band at this portion | Find it |
|---|---|---|---|---|
| Raspberries (fresh or frozen) | 123 g (1 cup) | 8.0 g | High (5.6 g or more) | Amazon |
| Black beans, cooked | 86 g (half a cup) | 7.5 g | High | Amazon |
| Pear, with skin | 1 medium (178 g) | 5.5 g | Good source | Produce aisle |
| Chia seeds | 15 g (about 1 tablespoon) | 5.2 g | Good source | iHerb · Amazon |
| Oats, dry | 40 g | 4.0 g | Good source | iHerb · Amazon |
| Green peas, frozen | 80 g | 3.6 g | Good source | Freezer aisle |
| Popcorn, air-popped | 24 g (3 cups) | 3.6 g | Good source | Amazon |
| Broccoli, cooked | 78 g (half a cup) | 2.6 g | Below "good source" | Freezer or produce aisle |
| Wholemeal bread | 1 slice (32 g) | 1.9 g | Below "good source" | Bakery aisle |
The band column is a guide to your portion, not the pack's legal claim, which depends on the official serving for that food. If constipation persists despite food and fluids, the advisory lists fibre supplements among the options; our fibre supplement guide compares psyllium and the rest, and your care team can advise on other treatments.
Hydration and electrolytes
Eating less also means drinking less, because food supplies part of your daily water. The advisory warns that dehydration from severe nausea, vomiting or diarrhoea can harm the kidneys, so fluids belong on the list. Water, tea and milk cover most needs; our water intake calculator gives a rough daily figure, and the NHS gives simple guidance on water and drinks.
| Item | Typical portion | Water content | Sodium | Potassium | Find it |
|---|---|---|---|---|---|
| Cucumber | 100 g | 95% | 2 mg | 147 mg | Produce aisle |
| Watermelon | 150 g | 91% | 2 mg | 168 mg | Produce aisle |
| Milk, 2% fat | 240 g | 89% | 125 mg | 389 mg | Chilled aisle |
| Chicken broth, low sodium | 240 g | 96% | 72 mg | 206 mg | Amazon |
| Chicken broth, regular, ready to use | 240 g | 98% | 890 mg | 43 mg | Amazon |
| Coconut water, unsweetened | 240 g | 95% | 62 mg | 396 mg | Amazon |
| Oral rehydration salts | As directed on the pack | Made up with water | Set by the formula | Set by the formula | Amazon |
Regular broth is salty, which can help on a day of vomiting or diarrhoea but is a poor everyday drink if you have high blood pressure, heart failure or kidney disease. For stomach upsets, the NHS says a pharmacist may recommend oral rehydration powder mixed with water, and lists when to seek urgent help. Our guide to electrolytes explains when sports and electrolyte drinks are worth it and when water is enough.
Easy on the stomach
Nausea is most common when treatment starts and after dose increases. The advisory suggests smaller, more frequent meals, avoiding fatty or very high-fibre foods in the first days, and notes that ginger or peppermint tea can help. It also explains that thinner, moister, lower-fat foods tend to leave the stomach faster, while foods high in fat, protein or fibre slow it down. Keep a few plain, familiar foods in the cupboard for harder days.
| Food type | Typical portion | Protein | Fibre | Note | Find it |
|---|---|---|---|---|---|
| Plain yoghurt, whole milk | 170 g pot | 5.9 g | 0 g | Cool, soft, easy to eat in small amounts | Chilled aisle |
| White rice, cooked | 150 g | 4.0 g | 0.6 g | Low in fat and fibre; pairs with a little chicken or fish | Amazon |
| Potatoes, boiled, without skin | 150 g | 2.6 g | 2.7 g | Plain, filling, very low in sodium if unsalted | Produce aisle |
| Banana | 1 medium (118 g) | 1.3 g | 3.1 g | Easy to carry; 422 mg potassium | Produce aisle |
| Saltine crackers | 15 g (about 5 crackers) | 1.4 g | 0.4 g | Dry and plain, but 141 mg sodium per portion | Amazon |
| Applesauce, unsweetened | 122 g (half a cup) | 0.2 g | 1.3 g | No added sugar; check the label | Amazon |
| Ginger or peppermint tea | 1 cup | 0 g | 0 g | Named in the advisory for nausea | iHerb · Amazon |
These are stop-gap foods, not a diet. Once nausea settles, move back towards the protein and fibre lists. Our guide to eating with nausea and constipation on GLP-1 medicines goes through symptom-by-symptom tactics.
How to check a label yourself
Use these checks on any pack, whatever the brand or the marketing on the front.
- Protein per serving. 10 g or more is "high" under US rules; 5 g to 9.9 g is a "good source". Check the serving size matches what you will eat.
- Protein quality. If the pack claims "high protein", it must show protein as a % Daily Value; a lower percentage than the grams suggest means lower-quality protein.
- Fibre per serving. 5.6 g or more is "high", 2.8 g or more a "good source". If a lot of it is added fibre (inulin, chicory root fibre, polydextrose), start with a small amount.
- Sodium and added sugars. Use the % Daily Value: 5% or less is low and 20% or more is high. Ready meals and protein bars can be high in both.
- Saturated fat in ready meals. The advisory links large meals with vomiting, and large or high-fat meals with diarrhoea, so favour lighter options.
- Marketing words. "GLP-1 friendly", "GLP-1 support" and "companion" are not defined nutrient claims. Judge the panel, not the badge.
- Supplements. Anything sold to "boost GLP-1 naturally" has not been shown to do what the medicines do; talk to your pharmacist before adding it.
Outside the US
The food groups apply everywhere, but labels and retailer stock differ by country, and the links on this page search US stores.
- United Kingdom. Under the UK's retained nutrition claims rules, "source of protein" means at least 12% of the food's energy comes from protein and "high protein" at least 20%. "Source of fibre" means at least 3 g per 100 g (or 1.5 g per 100 kcal) and "high fibre" at least 6 g per 100 g (or 3 g per 100 kcal). Traffic lights show fat, saturates, sugars and salt.
- Canada. Health Canada's % Daily Value guide treats 5% DV or less as a little and 15% DV or more as a lot, a lower "a lot" line than the US 20%.
- Australia and New Zealand. Use the nutrition information panel, which shows amounts per serve and per 100 g, to compare protein and fibre across brands. The Health Star Rating is voluntary and scores the whole food, not protein or fibre alone.
When to see a dietitian
A shopping list cannot set your portions. The amount of protein, fibre and fluid that is right for you depends on your weight, kidney function, other conditions and the dose you are on, and those decisions belong with your prescriber and dietitian. Never change, skip or stop a dose of semaglutide, tirzepatide or any diabetes medicine because of what you are eating, and contact your care team about vomiting that will not settle, signs of dehydration or severe stomach pain.
Book a session if you are losing weight quickly and worry about muscle (see whether GLP-1 medicines cause muscle loss), if you are vegetarian or vegan and struggling to reach protein targets, or if you are planning to stop a GLP-1 and want to keep the habits. Our weight management hub links to the rest of our GLP-1 guidance.
Book a session with a dietitian
Frequently asked questions
What foods are GLP-1 friendly?
"GLP-1 friendly" is not a regulated term, but the foods that suit most people on these medicines are protein-dense ones such as fish, chicken, eggs, Greek yoghurt, cottage cheese, tofu and lentils; fibre from fruit, beans, oats and vegetables, increased slowly; plenty of fluids; and plain foods for queasy days. A 2025 joint advisory from four US societies supports this pattern. Agree portions with your care team.
What should be on a GLP-1 grocery list?
Cover four groups. Protein: chicken, fish, tinned salmon or tuna, eggs, Greek yoghurt, cottage cheese, tofu, edamame, lentils. Fibre: berries, pears, beans, oats, chia seeds, frozen peas. Fluids: water, milk, low-sodium broth. Gentle foods: plain yoghurt, rice, potatoes, bananas, crackers, ginger or peppermint tea. Use the label thresholds on this page to compare brands within each group.
What should I eat on a GLP-1 medicine?
Small, regular meals that start with protein, add fibre gradually and come with enough fluid. The 2025 advisory suggests limiting large or fatty meals, sugary drinks, red and processed meat and alcohol. Your portions and protein target should be set with your prescriber or a dietitian, because they depend on your weight, health and medicine. Our 7-day plan shows how the foods fit into meals.
How much protein should a food have to count as high protein?
Under US FDA rules, a food can be labelled "high in protein" if one standard serving provides at least 20% of the 50 g Daily Value, which is 10 g, after correcting for protein quality. A "good source" provides 5 g to 9.9 g. In the UK, "high protein" means at least 20% of the food's energy comes from protein.
How much fibre should I add on a GLP-1?
Your target depends on age, sex and how your gut is coping, so agree it with your care team; the fibre calculator gives a starting point. Add fibre-rich foods a portion at a time over a few weeks, and drink more as you go. The advisory notes that very high-fibre meals can worsen fullness and nausea early in treatment or after a dose rise.
Do I need electrolyte drinks on a GLP-1?
Usually not. Water, milk and food supply what most people need. Electrolyte drinks or oral rehydration salts help when you lose fluid through vomiting or diarrhoea, and a pharmacist can advise. Many sports and electrolyte drinks contain sugar or a lot of sodium, which matters if you have high blood pressure, heart failure or kidney disease. Contact your care team if you cannot keep fluids down.
Are "GLP-1 friendly" labels on food meaningful?
Not in a regulatory sense. The FDA has no definition for "GLP-1 friendly", so the badge tells you only that the maker is targeting people on these medicines. Read the panel instead: protein per serving, fibre, sodium, added sugars and saturated fat. A plain tin of salmon or pot of Greek yoghurt often meets the same criteria for less money.
