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GLP-1 grocery list generator — check, print, shop

A grocery list built around how eating actually changes on these medications: smaller volumes, protein first, queasy days, and fluids you have to remember to drink. Protein counts from USDA FoodData Central. Check what fits, print it or share the link.

Last verified 2026-08-05

High-protein staples

The backbone of every list — protein per typical portion shown.

Dairy & fridge protein

Small-volume, high-protein options for shrunken appetites.

Freezer & convenience

For days when cooking is not going to happen.

Gentle-on-the-stomach options

Blander, lower-fat, lower-odor choices many people tolerate better on queasy days. Tolerance is individual.

Hydration & electrolytes

Fluids first — appetite suppression often mutes thirst too.

Fiber & produce

Constipation is a common complaint — fiber and fluids are the everyday levers.

Pantry & protein boosters

Ways to raise protein without raising volume.

your list

14 items

High-protein staples

  • Chicken breast — 31 g protein / 100 g cooked
  • Eggs — 6 g each
  • Canned tuna — 20 g / 3 oz drained

Dairy & fridge protein

  • Nonfat Greek yogurt — 17 g / 170 g cup
  • Low-fat cottage cheese — 28 g / cup

Freezer & convenience

  • Frozen vegetables (any you'll eat)
  • Rotisserie chicken

Gentle-on-the-stomach options

  • Bananas
  • Oatmeal / instant oats
  • Plain broth or bone broth — bone broth ~9-10 g protein / cup

Hydration & electrolytes

  • Electrolyte packets (low- or no-sugar)

Fiber & produce

  • Berries
  • Chia seeds — ~10 g fiber / oz

Pantry & protein boosters

  • Whey or plant protein powder — ~20-25 g / scoop, varies by brand

Disclosure: some links below are affiliate links — if you buy through them we may earn a commission, at no cost to you. It never changes the math or the food advice. How we make money.

See Factor's GLP-1 Balance mealsCheck LMNT electrolytes

Protein-per-portion figures are USDA FoodData Central values (rounded). Pair the list with the week-one meal plan and your personal protein target. Educational information, not medical advice.

Want the reasoning behind the categories? Read the annotated grocery-list guide or start with the week-one meal plan.