Prioritize Protein

One of the most important focuses while taking GLP-1 medications is ensuring adequate protein intake. One of protein’s roles in the body is to support the repair and maintenance of muscle tissue, which is especially important when weight loss occurs. During weight loss, some muscle loss is inevitable; however, the goal is to preserve as much muscle as possible while optimizing fat loss. To do this, adequate protein paired with muscle strengthening exercises is essential.  

• Incorporate lean sources like poultry, fish and seafood, eggs, beans, tofu, and Greek yogurt into your meals.  
• While everyone has different protein needs, a good rule is to include protein with each meal and snack. 

Incorporate Fiber-Rich Carbs

Fiber is an essential component of any healthy eating plan for longevity, gut health, blood sugar management and digestion. GLP-1 medications slow the emptying of food from the stomach, which can increase the feeling of fullness. While this is a desirable effect in people seeking weight loss and appetite reduction, sometimes people experience gastrointestinal distress while on these medications. Fiber can be beneficial in managing certain symptoms and promote healthy digestion, as well as working alongside medication to manage blood sugar.  

• Aim to include high-fiber foods like vegetables, fruits, whole grains and beans. 

Choose Healthy Fats

Healthy fats from sources like avocados, olive oil, nuts, olives and seeds are essential for overall health, for the absorption of certain vitamins and to enhance satiety. Adding sensible portions of healthy fat to your meals can help you to feel satisfied for longer.  

• To keep portion sizes in check, try single serving packs of nuts, seeds and dips. 

Stay Hydrated

Because GLP-1 medications slow digestion, some people can experience constipation. Drinking plenty of water throughout the day can help with digestion.  

• Aim to drink calorie-free fluids before and after meals and try to sip throughout the day to stay on top of hydration.  
• Try plain, flavored or carbonated water and caffeine-free teas to sip on, and don’t forget to pick hydrating foods like fruits and vegetables.  

Eat Mindfully

These medications make it easier to feel full, but it’s still essential to practice mindful eating. Eat slowly, chew and savor foods fully and pay attention to hunger and fullness cues as you eat. This will help to prevent overeating. 

Boost health with foods that support balanced blood sugar and weight management.

Lean Proteins

Promote satiety and preserve lean body mass 
• Skinless chicken breast 
• Food Club canned chicken 
• Jennie O 97% Lean Ground Turkey 
• Food Club Eggs 
• Food Club Egg Whites 
• Food Club Plain Nonfat Greek Yogurt 
• Food Club Low-fat Cottage Cheese 
• Full Circle Market Beans 
• Tofu 
• Full Circle Market Salmon, Shrimp 
• Food Club/Full Circle Market tuna  
• Food Club Edamame 
• Topcare High Performance Protein Shake 
• Full Circle Market Protein Powder 

Non-Starchy Vegetables

Low-calorie, high-volume foods help to fill you up 
• Full Circle Market leafy greens 
• Basket & Bushel Broccoli 
• Basket & Bushel Cauliflower 
• Basket & Bushel Tomatoes 
• Basket and Bushel Bell Peppers 
• Food Club Canned Mushrooms 
• Basket & Bushel Baby Carrots 
• ShortCuts Asparagus 
• ShortCuts Cabbage/brussels sprouts 
• ShortCuts zucchini and squash 
• Snap peas 
• Green beans 

Whole Grains and Fiber-Rich Carbohydrates

Sustain energy levels and manage blood sugar 
• Full Circle Market quinoa 
• Food Club Old Fashioned oats  
• Full Circle Market Steel Cut Oats 
• Food Club brown rice 
• Sweet potatoes 
• Squash 

Fruits

Fiber for digestion, vitamins and minerals 
• Basket and Bushel berries 
• Food Club frozen berries 
• Apples and pears 
• Oranges 
• Cherries 
• Kiwi 

Healthy Fats

Hormone regulation and vitamin absorption 
• Avocado 
• Olives 
• Food Club unsalted nuts 
• Full Circle Chia seeds 
• Ground flaxseeds 
• Olive oil 
• Avocado oil 
• Fatty fish: Full Circle Market Salmon, canned sardines, mackerel 
• Natural peanut butter, almond butter 

Balanced Snacks – Sweet and Savory

Veggie Snack Pack

— 1 oz Food Club String Cheese 
— Produce – Veggie Snack Cup 
— Harvest Snaps Red Lentil Snack Crisps 

Peanut Buster Yogurt Parfait

— Plain Greek Yogurt  
— 2 Tbsp pb powder 
— 1 Tbsp Chocolate chips 
— 1 Tbsp crushed peanuts 

Guacamole Dippers

— 1 mini cup Wholly Guacamole Minis 
— 11 chips Full Circle market Yellow Corn Tortilla Chips 
— Produce – Celery/Carrots Snack Cup 

Cupcake Yogurt Cup

— ¾ cup Two Good, Low Fat Vanilla Greek Yogurt 
— 17 pieces Goldfish – Vanilla Cupcake graham snacks 
— 1 cup Shortcuts Strawberry Snack Cup 

Bruschetta Crisps

— 2 Slices Wasa Whole Grain Crisp Bread  
— ¼ cup Food Club Bruschetta 
— ¼ cup Food Club low-fat cottage cheese 

Pina Colada Parfait

— 1 Chobani Zero Sugar Coconut Greek Yogurt  
— ½ cup pineapple tidbits in 100% juice  
— 2 T Coconut Almond Granola  

Sweet and Spicy Bean Wrap

— 1 tortilla Ole – High Fiber Tortilla Wraps 
— ¼ cup Food Club Reduced Fat Mexican Cheese Blend 
— ¼ cup no salt added black beans 
— 2 Tbsp Desert Pepper Peach Salsa 

Confetti Popcorn

— 3 ¼ cups Skinny Pop Popcorn 
— 0.5 oz Cashews 
— 30 chips Lily’s Semisweet Chocolate Chips 

Hummus Snack Pack

— 2 TBSP Full Circle Market Hummus 
— ½ cup cherry tomatoes, halved 
— 1 Toufayan Whole Wheat Pita 
— 1 Food Club Hard-Boiled Egg 

Apple Pie Yogurt Cup

— ¾ cup Two Good Vanilla Yogurt 
— ½ cup BARE Cinnamon Apple Chips 
— ½ oz pecans