Like any healthy eating meal plan, a Zepbound meal plan (or Ozempic) is built around lean proteins, healthy fats, complex carbohydrates, whole grains, and fiber.

If you are part of the roughly 12 percent of adults in the United States currently taking a GLP-1 medication for weight loss or to manage your type 2 diabetes, you might be paying closer attention to your diet and planning weekly meals. If you’ve been prescribed Zepbound or Ozempic, it’s likely you’ve experienced some GI side effects and found yourself contemplating whether there is a Zepbound grocery list or an Ozempic grocery list that might help with the side effects.

While there is no “official” Zepbound meal plan, there is a list of preferred foods to eat on Zepbound, Ozempic, and similar weight loss medications. Like any healthy eating meal plan, a Zepbound meal plan (or Ozempic) is built around lean proteins, healthy fats, complex carbohydrates, whole grains, and fiber.

GLP-1 Grocery List: Suggestions for a Zepbound Diet Plan and an Ozempic Diet Plan

GLP-1 medications reduce one’s appetite and have been known to cause side effects such as vomiting, diarrhea, and nausea. These side effects could affect food consumption, so it is important to ensure nutrient dense foods are included at each meal — thereby ensuring your daily recommended allowances (RDA) for macro- and micronutrients are being met.

When going to the grocery store, be sure to include some of the following options on your GLP-1 grocery list:

Breakfast:

• Steel cut oats, rolled oats, overnight oats
• Berries such as strawberries, blueberries and/or blackberries to add some natural sweetness to your oats
• Chia seeds and flax seed — both are a good source of fiber
• Eggs offer protein — and you will feel fuller for longer periods of time if you pair eggs with whole grain bread (a complex carbohydrate)
• Add healthy fats by including avocado, lox, or smoked salmon

Lunch and Dinner

• Lean protein. Lean proteins (like skinless white meat poultry, lean beef, pork, shrimp and egg whites) can help with GI side effects like nausea — and protein helps you feel full while also maintaining lean mass (muscle).
• Fiber is an essential macronutrient that helps with digestive health, which could help with constipation (another GI side effect of Zepbound and other GLP-1 medications). Fiber also regulates blood sugar levels, so there won’t be as many spikes. Fiber-rich foods include vegetables like broccoli, broccoli rabe, cauliflower, carrots, eggplant, peas, bell peppers, asparagus, spinach, kale, Brussel sprouts, as well as winter squashes like butternut squash, spaghetti squash and acorn squash.
• Whole grains. Whole grains are not just for breakfast. Be sure to include whole grain foods with lunch and dinner. Whole grains are also a source of fiber, and they provide vitamins and minerals. Examples of whole grains are brown rice, quinoa, farro and barley.
• Omega-3. Omega-3 foods are important for cardiovascular, brain, eye and joint health. Omega-3 foods include fish (such as salmon, tuna, mackerel and sardines), as well as walnuts, chia seeds and flaxseed. Plant-based oils such as soybean oil, flaxseed oil or canola oil are also sources of omega-3.
• Fruits and vegetables. Fruits and vegetables are another important source of fiber (see above for some examples) and complex carbohydrates. Examples of fruits are blueberries, raspberries, blackberries, strawberries, apples, pears, bananas, kiwi, oranges or mangoes.

The Dietary Guidelines for Americans is a good source for information on how many macro- and micronutrients to consume, and it provides a range of options and ideas for healthy foods.

Other Considerations for GLP-1 Meal Planning

• How much water should I drink on Zepbound (or Ozempic)? Because Zepbound, Ozempic and other GLP-1 medications have GI side effects such as vomiting, diarrhea, and nausea, it is important to stay hydrated, especially if you are actively experiencing these side effects. Vomiting, diarrhea, and nausea can lead to dehydration, which can tax your kidneys and affect cognitive function; a hydrated brain is a well-functioning brain! Current recommendations for water intake offered by the Mayo Clinic suggest women should consume about 11.5 cups per day (2.7 liters), and men should consume about 15.5 cups per day (3.7 liters). Individual needs may vary based on overall health, activity level, and underlying health conditions so it’s best to consult with your healthcare provider for optimal water intake.

• Zepbound and alcohol: Alcohol consumption could undermine weight loss efforts. Alcohol could also amplify or increase the risk of GI side effects while taking Zepbound and other GLP-1 medications or negatively affect blood sugar. Drinking alcohol is generally not recommended, but you should consult with your healthcare provider since they know your medical history and can offer advice and guidelines.

• Zepbound and coffee? Ozempic and coffee? Tirzepatide, the active ingredient in Zepbound, could cause an increased heart rate, so it might be best to limit your coffee intake. You may want to consider limiting your coffee intake if taking Ozempic, too, because coffee could exacerbate GI side effects. As noted above, you should consult with your healthcare provider since they know your medical history and can offer advice and guidelines.

• Supplement Healthy Eating with Biocare Dietary Beverages: Including lean protein, fiber, complex carbohydrates, healthy fats, and fruits and vegetables should be the foundation for a Zepbound diet plan or an Ozempic diet plan. To supplement this approach, consider Biocare. Biocare is a dietary beverage that is specifically designed for GLP-1 patients. It contains probiotics and prebiotic fiber to promote gut health and is scientifically formulated to help manage GLP-1 side effects. Even better, Biocare contains high-quality whey protein to help maintain lean muscle mass, and two servings provide 100 percent of the recommended daily intake of 26 vitamins and minerals.

• The Biocare Protein Meal Plan: Maintaining lean muscle is crucial, especially during weight loss. Biocare dietary beverages offer a convenient and effective way to help you reach your daily protein intake goals. The Biocare Protein Meal Plan will show you how to incorporate the beverages into your meal planning, using example targets of 60, 90 and 120 grams of protein per day. Download the Biocare Protein Meal Plan.

Prior to starting any weight loss program, whether it includes anti-obesity medication or not, be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.  

About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.