The GLP-1 friendly food shop: essentials edit

When you’re eating less, what makes it onto your plate – and into your shopping basket – can matter that little bit more. There may be fewer opportunities throughout the day to get all the essential nutrients your body needs, so this is where a well-stocked kitchen can come in handy.^1,2

The good news? Your GLP-1 diet doesn’t need a completely different shopping list. The familiar foundations of a healthy, balanced diet still apply: protein, plenty of fruit and vegetables, fibre-rich foods, healthy fats and enough fluid.³ So, forget complicated food rules. From protein-packed cupboard staples to easy ways to add more fibre, consider this your edit of the everyday essentials worth making room for.

Rather than thinking of certain foods as special GLP-1 diet foods, start with familiar, minimally processed options that can help you build a varied and balanced diet.^4,5 When planning your next food shop, give the basics plenty of basket space. Fruit and vegetables, wholegrains, beans and pulses, nuts and seeds, eggs, dairy or alternatives, fish and lean sources of protein can all earn a spot.^4,5 Rather than hunting down the latest ‘superfood’, think variety: different foods bring different combinations of protein, fibre, vitamins, minerals and fats to your plate.

Protein is one staple worth giving regular space on your shopping list. When appetite is smaller, including a source of protein at each meal can be an easy way to support a healthy diet.^4,5 It’s particularly worth keeping protein in mind during weight loss, as losing weight can sometimes mean losing muscle mass too. Protein and its building blocks, called amino acids, contribute to the maintenance of muscle mass and normal bones.^1,2 For plenty of variety, shop across eggs, fish, lean meat, beans, lentils, tofu, yoghurt, cottage cheese, nuts and seeds.⁶ Easy swaps can help too – try switching your usual rice for a higher-protein alternative like quinoa.

Protein powders can be another convenient cupboard option, but they shouldn’t replace balanced meals. Try adding one to a smoothie, yoghurt or porridge, or use it to top up your intake if you reach the end of the day and protein has been a little thin on the ground. If a smaller appetite means you’re regularly missing meals or struggling to meet your nutritional needs, speak to a healthcare professional for personalised advice.

Here’s one most of us could make a little more room for. Around 96% of UK adults don’t meet the recommended fibre intake, and when you’re eating smaller amounts overall, getting enough can become even more challenging.^1,7 Fibre is important for gut health and digestive comfort, so it’s worth giving fibre-rich foods a regular spot on your plate – even when there’s a little less room on it.¹⁴

So, what earns a spot in the trolley? Wholegrains, fruit, vegetables, beans, lentils, nuts and seeds are all great everyday sources. Different foods provide different types of fibre – so variety matters too.⁸ Soluble fibre is found in foods like oats and fruit, while wholegrains, nuts and seeds provide insoluble fibre. You’ll also find resistant starch in foods including pulses, potatoes and grains.⁸ Getting a mix from different sources may help support digestive comfort, rather than relying on one type alone.¹⁴

There’s no need to chase the high-fibre trend at all costs. Instead, build up your fibre intake gradually and remember to drink enough alongside it to help avoid digestive discomfort.¹⁴ For an easy cupboard win, mixed seeds can be sprinkled over everything from porridge and yoghurt to salads and roasted veg for a little extra crunch.

Fat sometimes gets a bad reputation, but it deserves a place in a balanced food shop too.² When you’re eating less on a GLP-1, making room for sources of healthy fats can help ensure essential fats still earn a spot in your shopping basket. Dietary fat also helps your body absorb the fat-soluble vitamins A, D, E and K.⁹ Some fats are also essential because your body can’t make them, meaning they need to come from your diet.

One group worth knowing is omega-3 fatty acids.⁹ Oily fish such as salmon, sardines, mackerel, trout and herring provide the long-chain omega-3s EPA and DHA, which contribute to the normal function of the heart. Aim for at least two portions of fish a week, including one portion of oily fish. Not a fish fan? Plants have something to bring to the table too. Walnuts, chia seeds and flaxseeds provide alpha-linolenic acid (ALA), an essential omega-3 fatty acid that contributes to the maintenance of normal blood cholesterol levels.⁹

The shopping-list takeaway? Think quality rather than cutting fat out. Oily fish, nuts, seeds and avocado are all easy ways to add healthy fats and more variety into your food shop.

Food might be getting most of your attention, but hydration deserves a spot on the list too. Staying adequately hydrated is an important part of looking after your nutrition while taking a GLP-1, alongside making sure you’re getting enough from the food you eat.¹⁴ How much fluid you need varies depending on things like your body size, activity levels, environment and diet, but drinking regularly can help you stay adequately hydrated.¹⁰

Hydration may also play a role in how we experience hunger and fullness. Thirst and hunger are closely linked, with the body using some of the same signals to control both. However, the relationship is complex, and drinking more water shouldn’t be seen as a way to suppress your appetite.^11,12 Instead, keep a drink handy, sip regularly and respond to your body’s thirst cues. Water is a great go-to, but it doesn’t have to be your only option. Fancy a change? Kombucha can add a little variety alongside water, while fruit or herbs can make your usual glass more interesting.

Food should always be the starting point for meeting your nutritional needs. But when you’re consistently eating less overall, researchers are increasingly interested in whether intake of particular vitamins and minerals may fall too.¹ Early research in people using GLP-1-based medicines suggests some nutrients may be worth keeping an eye on. These include iron, calcium, vitamin D, vitamin B12 and vitamin B1 (thiamine), which may need a little more attention when food intake and variety are reduced.^1,2,13

However, the evidence is still developing, and this doesn’t mean everyone taking a GLP-1 will become deficient. So, does that mean you should reach for a multivitamin? Not necessarily. If you’re concerned that a smaller appetite means you aren’t meeting your nutritional needs, speak to a healthcare professional. They can look at your diet and individual needs and advise whether a supplement is appropriate for you.

Wondering which GLP1 foods to eat or where to start? Rather than overhauling your entire trolley, use these categories as a simple check when you’re planning your next shop:

• protein sources such as eggs, fish, lean meat, tofu, beans, lentils and yoghurt

• fibre-rich foods including wholegrains, fruit, vegetables, pulses, nuts and seeds

• a colourful mix of fruit and vegetables

• healthy fats from foods such as oily fish, avocado, nuts and seeds

• everyday drinks to help you stay hydrated

• easy cupboard and snack options that make balanced choices simpler when appetite is smaller

You don’t need to tick off every item at every meal. Think of it as a flexible basket rather than another set of food rules – choose the foods you enjoy and build variety across your week.

A GLP-1-friendly food shop doesn’t need its own rulebook. In many ways, the essentials are the same ones you’d find in any balanced basket – but when there’s less room on your plate, it’s worth being a little more thoughtful about what earns a spot. No magic GLP-1 food list, no endless ‘good’ and ‘bad’ foods – just useful everyday choices that make a smaller plate work a little harder. When there’s less on your plate, make every spot count.

Ready to fill your basket? Start with our high-fibre snacks you’re going to love or explore our favourite electrolyte drinks.

Disclaimer – This article is intended to support general wellness and weight management only and does not provide advice for the use of GLP-1 medications. If you are prescribed a GLP-1 medicine, your dietary intake and overall health should be monitored by your prescriber or another qualified healthcare professional.   

Any symptoms or side effects, including changes to appetite, digestion or bowel habits, should be discussed with your prescriber or a healthcare professional, as these may indicate that your current treatment or dosage needs review. If you are struggling to consume regular, balanced meals, this should also be reported to your prescriber.   

Always check with a prescriber or healthcare professional before introducing new foods, supplements or products alongside medication, as there may be interactions or contraindications.