GLP-1 Foods List: What to Eat (and Avoid) on Ozempic, Wegovy, Mounjaro & Zepbound

On a GLP-1, appetite is small so every bite has to earn its place. Prioritize dense protein (chicken, Greek yogurt, eggs, whey, fish), gentle carbs (rice, oats, potato, fruit), a thumb of fat, and 90–120 oz of fluid. Avoid fried food, heavy sauces, carbonated drinks, and huge raw-veg salads until you know how your stomach handles them.