GLP-1 Plate / What to eat on Zepbound: a food list by category

What to eat on Zepbound: a food list by category

Updated October 2026 · Based on FDA prescribing information and the 2025 joint nutrition advisory

On Zepbound (tirzepatide) you will likely eat smaller portions, so the question shifts from "how much" to "what". This list groups foods by the job they do: protein to protect muscle, fiber for digestion, fluids against dehydration. Each item says where the advice comes from.

Short answer Build each small meal around a protein source (poultry, fish, eggs, Greek yogurt, cottage cheese, beans, tofu), add fruits or vegetables and a modest portion of whole grains, and sip water or unsweetened drinks all day. This follows the 2025 joint advisory (Table 6) and the Dietary Guidelines 2025 to 2030. The Zepbound label itself contains no food list.

Protein foods

Why: part of the weight lost on these medicines is lean mass. In the STEP 1 trial of semaglutide, about 38% of the weight lost was lean mass, as reported by the 2025 joint advisory. The advisory recommends protein-rich foods eaten first, and the Dietary Guidelines 2025 to 2030 say to "Prioritize Protein Foods at Every Meal".

Poultry, fish and seafood	Chicken or turkey breast, salmon, tuna, white fish, shrimp. About 20 to 30 g of protein per 3 oz cooked (Stanford Health Care toolkit).
Eggs	About 6 g each. Easy to eat when appetite is low.
Dairy	Greek yogurt (15 to 20 g per 3/4 cup), cottage cheese (14 g per 1/2 cup), milk, cheese.
Plant proteins	Tofu and tempeh (10 to 20 g per 1/2 cup), edamame (9 g per 1/2 cup), beans and lentils (7 to 9 g per 1/2 cup cooked).
Nuts and seeds	Almonds, peanuts, chia, sesame, hemp: 4 to 8 g per oz, plus healthy fats.
Shakes or bars	The advisory says they can help some people meet protein targets. Check added sugars on the label.

The portion figures are from Stanford Health Care's GLP-1 Nutrition Toolkit, a hospital resource, not an official standard. The advisory suggests limiting red and processed meats. For your daily amount, see how much protein on a GLP-1.

Fiber foods

Why: constipation was reported in 11% to 17% of people on Zepbound in the label's pooled trials, versus 5% on placebo. The advisory recommends adequate fiber from foods, increased gradually, and names prunes and other dried fruits.

Fruits	Berries, apples, citrus, banana, grapes, avocado, prunes.
Vegetables	Broccoli, leafy greens, tomatoes, carrots, peas, squashes. Soft-cooked if raw ones feel heavy.
Whole grains	Oats, quinoa, brown rice, whole-grain bread, cereal and pasta.
Beans and lentils	Fiber and protein in one food. Start with small portions.

How much fiber? The Dietary Guidelines 2025 to 2030 give no gram target. The previous edition (2020 to 2025), based on the Dietary Reference Intakes, set a goal of 14 g per 1,000 kcal: for example 25 g a day for women 31 to 50 and 31 g for men 31 to 50. If nausea is strong in the first days, the advisory suggests going easy on high-fiber foods and building up later.

Fluids

Why: the Zepbound Medication Guide says "It is important for you to drink fluids to help reduce your chance of dehydration." The label reports kidney injury in some people who became dehydrated after nausea, vomiting or diarrhea.

Best choices	Water (still or sparkling) and unsweetened drinks, as the Dietary Guidelines 2025 to 2030 recommend.
For nausea	Ginger or peppermint tea, both on the advisory's list.
Water-rich foods	Soups, cucumber, watermelon, berries (Stanford Health Care toolkit).
How much	No label gives a number. The National Academies' adequate intake of total water (food and drinks) is about 2.7 L/day for women and 3.7 L/day for men, for healthy, sedentary adults. It is a general reference, not a GLP-1 target.

Fats and the rest of the plate

Plant oils: olive, canola, avocado oil, in modest amounts. The advisory lists them as foods to encourage.
Treats: the advisory's own wording is "Enjoy portion-controlled treats". Nothing is banned; portions are small.
Cooking methods: the Dietary Guidelines 2025 to 2030 suggest baked, broiled, roasted, stir-fried or grilled instead of deep-fried.

Putting it on a plate

A simple model, adapted from Stanford Health Care's toolkit: half the plate fruit or vegetables, then a protein portion and a small portion of whole grains or potatoes (about 1/2 cup cooked rice, pasta or potato, or 1 slice of bread). Eat the protein first. Stop when you feel comfortably satisfied, a common-sense tip rather than an official rule. Then see what the advisory suggests limiting in foods to avoid on Zepbound, or a full day in the free sample menu.

Talk to your clinician This food list is general nutrition information, not medical advice. If you have kidney disease, diabetes treated with insulin or a sulfonylurea, an eating disorder or another condition, ask your clinician or a registered dietitian before changing your diet. Follow your prescriber's instructions for Zepbound. The Zepbound label and Medication Guide tell patients to contact their healthcare provider right away for severe stomach pain that will not go away (sometimes spreading to the back), nausea, vomiting or diarrhea that does not go away, gallbladder signs such as upper stomach pain, fever, yellow skin or eyes, or clay-colored stools, and signs of low blood sugar or a serious allergic reaction.

Frequently asked questions

What are the best foods to eat on Zepbound?

Foods that pack nutrients into small portions: lean poultry, fish and seafood, eggs, Greek yogurt and cottage cheese, beans, lentils and tofu, plus fruits, vegetables, whole grains, nuts, seeds and plant oils. These are the foods the 2025 joint advisory encourages for people on GLP-1 therapy.

Does the Zepbound label include a food list?

No. The label only says Zepbound is used with a reduced-calorie diet and increased physical activity, and the Medication Guide says to drink fluids to reduce the chance of dehydration. The food list on this page comes from the 2025 joint advisory and the Dietary Guidelines.

What should I drink on Zepbound?

Water and other unsweetened drinks, sipped through the day. The label gives no volume. As a general reference, the National Academies set adequate total water from food and drinks at about 2.7 liters a day for women and 3.7 liters for men, with more needed in heat, with activity, or if you vomit or have diarrhea.

Can I eat fiber on Zepbound?

Yes, fiber from foods helps with constipation, which is common on Zepbound. Increase it gradually, with fluids. The 2025 joint advisory notes high-fiber foods may be harder to tolerate in the first days if you feel nauseous.