Dietitian Recommends 15 Grocery Staples for Users of GLP-1 Weight-Loss Drugs

A bariatric dietitian at White Plains Hospital advises patients taking GLP-1 medications to base their grocery lists on protein sources before adding fruits, vegetables and whole grains. The strategy aims to ensure adequate protein, fiber and other nutrients despite reduced appetite caused by the drugs, which mimic a hormone that slows stomach emptying and suppresses hunger.

"Instead of planning meals around carbohydrates or convenience foods, build your shopping list by choosing a protein source for every meal and snack before adding fruits, vegetables and whole grains," Dr. Helene Konsker told Newsweek.

"Once protein needs are covered, fill the rest of your cart with fiber-rich produce, whole grains and healthy fats to support digestive health and overall nutrient intake. When appetite is limited, every bite should provide meaningful nutrition," she added.

Konsker’s recommended items include high-protein dairy such as plain Greek yogurt and cottage cheese, eggs, frozen salmon and rotisserie chicken for lean animal protein, and ready-to-drink protein shakes that provide 20-30 grams of protein per serving. For plant-based options, she cites lentils, edamame, chia, hemp and flax seeds, and high-fiber whole-grain bread.

To address common side effects like constipation, the dietitian highlights fiber-rich foods such as frozen berries, oats, kiwifruit and frozen vegetables, and advises increasing fiber intake gradually while maintaining adequate fluid consumption. She also suggests bone broth and reduced-sodium soups for days when nausea limits solid food intake.

Konsker emphasizes spreading protein intake throughout the day rather than relying on a single large meal, and recommends choosing protein-enhanced soups or bone broth when possible.