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Best Diet & Food Plan for GLP-1: Zepbound, Ozempic, Wegovy, and Mounjaro

by Dr Richard Lipman M.D. Board-Certified Internal Medicine, Endocrinology
Reviewed and Updated March 15, 2026

The best diet plan for GLP-1s (Zepbound, Ozempic, Wegovy, and Mounjaro) can result in additional weight loss beyond what’s expected from the injection alone: 10% of starting weight in a few months.  Some of the weight loss is due to the increased fullness from the higher protein in these food examples. Ozempic, Wegovy(semaglutide), Mounjaro, and the more recent Zepbound (tirzepatide) are new medications first used for the treatment of diabetes. Diabetics taking these drugs not only experience normalization of blood sugar, but also considerable weight loss. Weight loss of 25-30% of starting weight equals that seen with stomach bypass surgery! With Dr Lipman’s food plan designed to be used with these medications and illustrated here,  weight loss is fast and safe,  side effects are avoided, and plateaus are minimized. Recent studies by Sakary and Bawadi show profound changes in lipid metabolism and resting metabolism with these medications.

Weight Loss in My Office using GLP-1’s with my new High Protein-Low Carb Diet

I have personally treated many patients losing 100 to 150 pounds with these medications.  A 20 lb. weight loss over a month is not uncommon. Most of my patients lose about 20% of their starting weight in four months because these medications result in loss of appetite and cravings, as well as marked fullness similar to a gastric bypass. The recently available compounded semaglutides and tirzepatides offer the same weight-loss benefits, sometimes with fewer side effects, due to easy microdosing and a much lower cost.  Combining the medications with the proper diet can raise the weight loss by 5 to 10% above what is normally seen.. The primary reason is the emphasis on high protein at every meal and low-carbohydrate intake. Using our protein, fat and carb intake calculators makes the process easier.

The GLP-1 FOOD PLAN for ZEPBOUND, OZEMPIC, WEGOVY & MOUNJARO: WHAT TO EAT

Best food/liquid choices for rapid weight loss follow Dr. Lipman’s Low Carb Diet Plan with about the same calories, higher protein, and minimal fat. Liquid substitutes such as Protein shakes are discouraged. Higher-protein portions at lunch and dinner, and less bread, are suggested, with a single low-carb wrap a day or 1 or 2 very low-carb slices of bread. Soups, nutritional drinks, and energy drinks are discouraged to keep liquid intake to a minimum around mealtime. The idea is to prolong the “delayed” gastric emptying time due to the action of the medications. This causes a feeling of fullness for an hour and reduces food intake. Note the protein and carbs in a typical GLP diet below. Protein should be no lower than 80 grams in a female and 100 g in a man. When plateaus and slowdowns occur, we want protein intake to be as high as 120-130 grams per day. This means protein with each meal and even with snacks. Carbohydrates need to be limited to below 50 grams, and even lower during periods of slowdown.

These medications slow the emptying of your stomach, thereby altering how food enters your intestines. You will want to eat much less food since you are not hungry, but it’s important to get adequate nourishment while keeping your weight-loss goals on track.

Key Changes in Food/Drinks for Maximal Weight Loss

 GLP-1 Drinks and Meal Size Changes     

          Eat and drink slowly. To avoid nausea, try to take at least 30 minutes to eat your meals. Wait 30 minutes fore  or after each meal to drink

• Keep meals small. Eat several small meals a day. You might start with four small meals a day, then move to three meals a day, and finally, when following a regular diet, three meals a day plus a snack. Each meal should include about a half-cup to 1 cup of food. Pay Attention to Your Body and Its Needs (STOP eating when your brain tells you your stomach has had enough).
• Drink liquids between meals. To avoid dehydration, you’ll need to drink at least 8 cups (1.9 liters) of fluids a day. But drinking too much liquid at or around mealtime can speed up stomach emptying, leave you feeling overly full, and prevent you from eating enough nutrient-rich food.
• Chew food thoroughly. Delayed gastric emptying prevents food from leaving your stomach quickly and can cause vomiting, nausea, and abdominal pain. Take small bites and chew slowly.

GLP-1 Food Changes:

• Focus on high-protein foods. Eat these foods before the rest of your meal.
• Avoid foods that are high in fat and sugar. These foods travel quickly through your digestive system and quickly turn to fat. Sugary foods, white bread, pasta, rice and potatoes, granola, nuts, and seeds are not retained well in the stomach. High-fat foods will also slow your weight-loss progress. Food with oil, butter, and other fats is much richer in calories than foods without much fat. Fried foods, many prepackaged snacks, fast food, non-lean meat, and many baked goods are examples of high-fat foods to avoid. Be aware of the sugar, fat, and calorie content of your food, and plan ahead so you know what you’re consuming.
  The following food menus are based on my Low Carb Diet Plan, with some alterations for these medications.

Best Food Plan for Zepbound, Ozempic, Wegovy & Mounjaro:

The Food Plan for use with Compounded Semaglutides, Zepbound, Mounjaro, Ozempic, and Wegovy includes many changes from a traditional low-carb, low-calorie diet. Note: I have removed extra liquids, such as soups and high-protein shakes. One of the secrets to the meal plans is to limit unnecessary fluids. This includes excess water during meal times and all carbonated beverages. Thick, heavy drinks like smoothies and protein shakes are also limited. Drinking too much fluid, especially heavy drinks, can interfere with the delayed release of food from the stomach, which is part of how GLP-1 medications work.

Changes to Breakfast on Zepbound, Mounjaro, Ozempic, Wegovy Food Plan

Note in the image below:

1. Very limited carbs with a few low-carb wraps and pita breads—a single slice of low-carb bread is acceptable.
2. All cereals are eliminated. The emphasis is on protein over carbs. Most cereals are high in carbs and low in protein. In addition,
they are semi-liquid and easily pass through the stomach and produce fullness only for short periods.  High-protein, low-carb bars make easy breakfasts and snacks for those on the run.
3. Thick, heavy protein shakes and smoothies are to be avoided.
4. Increased protein with bacon, ham, turkey, chicken, as well as the usual eggs, is shown below in the breakfast menu.

Lunch and Late Afternoon Snacks on Zepbound, Mounjaro, Ozempic, Wegovy Food Plan

Lunch is smaller than dinner, with limited carbs and some low-calorie protein. We eliminate RICE, PASTA, POTATOES, BEANS, AND QUINOA. Note that the calorie requirements are 350 for women and 400 for men. A wrap is an ideal choice for its protein and low-carb content. Part of the wrap could easily be saved and used as a snack later in the day.

The snacks are protein-based, minimizing liquid intake as much as possible. Dr. Lipman has had a lot of success with Protein One Bars—90 calories, 10 grams of protein, and 1- 2 g of sugar. Many bars have no chocolate for non-chocolate lovers. These bars are just the “right” size- 90 calories. They are portable, easy to portion control, and high in protein. They help many people with cravings while also promoting fullness. An alternative might be many of the “snack” bars from Atkins.

Dinner on Zepbound, Mounjaro, Ozempic, Wegovy Food Plan

My suggestions for dinner consist of protein, vegetables, and occasional carbs, but less than 1 cup. Vegetables, rice, pasta, and potatoes are suggested. Calories are limited to 500 per day for women and 650 for men. Always start with protein first, rather than the salad or vegetables. You might be surprised and fill up quickly. Protein is needed, not vegetables. Note the marked limitation in rice, pasta, and potatoes

Snacks for Semaglutide Diet for 2026: High Protein and Low Carb with Easy Portion Control

High protein snacks for the GLP-1 diet.

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Note that the above snacks are all in portion-control containers to manage calories. Many of them are portable so they can be carried in cars, backpacks, purses, on trips to the office, on airplanes, and on vacations. Column one on the left is composed of high-protein, low-carb bars. They are ideal because they can be carried in a purse, briefcase, or even in your car.

Buy Low Carb Foods/Drinks from Amazon Store: Ideal for Boosting GLP-1 Weight Loss

Finding the best foods and drinks for weight loss often involves a lot of shopping. Low-carb breads are especially difficult to find.  This is especially true for the very low-carb diet products, which are difficult to find even in the largest supermarkets. If they are in the store, they are often expensive and in short supply. However, many can be quickly found and purchased on Amazon.com. Using Dr. Lipman’s new APP. Many low-fat cheese products are now available in easy-to-control portion containers.

Dr. Lipman has searched Amazon.com to find the best low-calorie, low-carb products for high-protein, low-carb GLP-1 diets. We have reviewed all products on this list we recommend for nutrition and, for many, for taste and ease of portion control. Portion control is often the key to success and weight maintenance.

Most products have less than 10 grams of carbs and as much protein as possible.  Many new breads are examples. In this collection of recommended low-carb foods and drinks, you will find products appropriate for the Miami Diet plan, the Keto Diet, and phase 2 & 3 of the New 800 Calorie HCG Diet. Not all are low enough for the New 800 Calorie HCG Diet or the Keto Diet, but all are appropriate for the lower-carb Miami Diet Plan. Many new artificial sweeteners have entered the market.