Grocery Shopping Checklist for GLP-1 Patients
Organized by store section for efficient shopping. Items marked with a star are especially important for GLP-1 patients. Check off what you need, skip what you do not. Blank rows at the bottom of each section for your own additions.
★ = Especially important for GLP-1 patients
Week of: _______________
★ Chicken breast (boneless, skinless)
Lean protein staple, 31g protein per 4 oz
★ Ground turkey (93% lean)
Versatile, easy to digest
★ Salmon fillets
Omega-3s + 25g protein per 4 oz
Cod or tilapia fillets
Mild, easy on stomach
Shrimp (peeled, deveined)
Quick protein, low cal
★ Eggs
6g protein each, endlessly versatile
Deli turkey slices (low sodium)
Tofu (firm or extra firm)
★ Greek yogurt (plain, 2%)
15-20g protein per cup, gut-friendly
★ Cottage cheese (2%)
28g protein per cup
String cheese / low-fat cheese
Easy portable snack
★ Whey protein powder
Easy way to hit protein goals
★ Protein bars (20g+ protein)
Emergency protein on the go
Tomatoes / cherry tomatoes
★ Bananas
Gentle on stomach, good for smoothies
Blueberries / mixed berries
★ Fresh ginger root
Anti-nausea, make ginger tea
Oats (rolled or steel cut)
Whole wheat bread / wraps
Peanut butter or almond butter
★ Bone broth
Soothing on nausea days, 10g protein/cup
★ Ginger tea bags
Natural anti-nausea remedy
★ Electrolyte packets
Essential for hydration on GLP-1s
Beef jerky (high protein)
Cauliflower rice (frozen)
★ Ginger chews / candies
Quick nausea relief
Saltine crackers
Bland carb for nausea days
Shopping Tips for GLP-1 Patients
Shop after eating (reduced appetite means you will buy less impulsively). Stock up on anti-nausea staples (ginger, bone broth, crackers) so you always have them when you need them. Buy protein in bulk and freeze in individual portions. Keep your kitchen stocked with easy-prep options for low-energy days.