Here’s a categorized list of 100 foods that are beneficial to include in your diet when using GLP-1 hormone therapies like Semaglutide or Tirzepatide. These foods are categorized based on their macronutrient content: lean protein sources, complex carbohydrates, and healthy fats.
Lean Protein Sources:
While taking Semaglutide or Tirzepatide we recommend a diet high in lean protein sources, such as:
- Chicken breast
- Turkey breast
- Lean cuts of beef (e.g., sirloin, tenderloin)
- Lean ground turkey
- Lean ground chicken
- Fish (salmon, trout, tuna, cod)
- Shrimp
- Tofu
- Tempeh
- Cottage cheese (low-fat)
- Greek yogurt (unsweetened)
- Eggs (preferably egg whites)
- Egg substitutes (low-fat)
Complex Carbohydrates:
It’s important to avoid refined sugars and carbohydrates while taking Semaglutide or Tirzepatide. We recommend small portions of complex carbohydrates instead, such as:
- Quinoa
- Brown rice
- Whole wheat pasta
- Barley
- Buckwheat
- Farro
- Oats (steel-cut or rolled)
- Sweet potatoes
- Lentils
- Black beans
- Chickpeas
- Kidney beans
- Edamame
- Whole grain bread (preferably sprouted or whole wheat)
- Whole grain cereals (low sugar)
- Bulgar wheat
- Millet
Healthy Fats:
It’s also important to avoid saturated fats, like the fat found in animals. Instead, while on Semaglutide or Tirzepatide we recommend a diet with a balanced portion of healthy fats found in plant-based foods, such as:
- Avocado
- Olive oil
- Coconut oil
- Nuts (almonds, walnuts, cashews)
- Seeds (chia seeds, flaxseeds, pumpkin seeds)
- Nut butters (almond butter, peanut butter)
- Fatty fish (salmon, mackerel, sardines)
- Flaxseed oil
- Hemp seeds
- Olives
- Dark chocolate (70% cocoa or higher)
- Chia seeds
- Sunflower seeds
- Sesame seeds
- Almond milk (unsweetened)
Vegetables:
As with any diet, and especially while on Semaglutide or Tirzepatide, we recommend a diet with a generous portion of vegetables, such as:
- Spinach
- Kale
- Broccoli
- Brussels sprouts
- Cauliflower
- Bell peppers
- Carrots
- Zucchini
- Cucumber
- Tomatoes
- Asparagus
- Green beans
- Eggplant
- Celery
- Mushrooms
Fruits:
While on Semaglutide or Tirzepatide we recommend a diet with a small portion of fruits to limit the amount of sugar you are intaking. Stick to nutrient dense fruits that are low glycemic, such as:
- Berries (strawberries, blueberries, raspberries)
- Apples
- Oranges
- Grapefruit
- Bananas
- Pineapple
- Mango
- Papaya
- Kiwi
- Pears
- Cherries
- Watermelon
- Peaches
- Plums
- Grapes
Dairy and Alternatives:
We recommend a diet that is low in dairy while on Semaglutide or Tirzepatide. If you are going to consume dairy, make sure it is free from added sugars and low in saturated fat.
- Low-fat milk (cow’s milk or plant-based)
- Unsweetened yogurt (Greek yogurt, coconut yogurt)
- Cheese (low-fat options like feta or cottage cheese)
- Kefir
- Soy milk (unsweetened)
Beverages:
We recommend drinking plenty of hydrating fluids while on Semaglutide or Tirzepatide, such as:
- Water (plain or infused with fruits/herbs)
- Herbal teas (unsweetened)
- Green tea (unsweetened)
- Coffee (black or with minimal added sugar)
Miscellaneous:
Other ideas to ensure you don’t get bored while eating a diet for Semaglutide or Tirzepatide is to include a variety of new things, such as:
- Seaweed (nori, kelp)
- Tofu noodles
- Spices and herbs (turmeric, ginger, cinnamon, basil, cilantro)
- Vinegars (balsamic vinegar, apple cider vinegar)
- Coconut water (unsweetened)
- Nutritional yeast
- Fermented foods (kimchi, sauerkraut)
- Hummus (made with olive oil)
- Salsa (fresh or low sodium)
- Low-sodium broth (vegetable or chicken)
- Pickles (low sodium)
Snacks:
While Semaglutide or Tirzepatide should decrease your appetite and limit cravings for snacks, it’s possible to get a case of the munchies. When you do, reach for these healthy snacks:
- Air-popped popcorn (lightly salted)
- Rice cakes (whole grain)
- Vegetable sticks (carrots, cucumbers) with hummus
- Trail mix (nuts and dried fruits, no added sugar)
- Greek yogurt with berries
Including a variety of these foods in your diet ensures you receive essential nutrients while supporting your health goals with GLP-1 hormone therapies. Remember to consult with a healthcare provider or registered dietitian for personalized dietary recommendations based on your individual health needs and goals. We are here to help you on your journey!
NOTE: Nothing in this article is intended to be prescriptive or medical advice. Talk to your doctor before starting a new diet and exercise plan. The information presented is about our medically supervised weight management program and services, and is not an advertisement for a specific drug products.
