DOWNLOAD:  BREAKFAST and LUNCH
DOWNLOAD:  LUNCH and DINNER

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

This high-protein, low-carb diet from Dr. Lipman can increase weight loss from GLP-1’s like Zepbound, Ozempic, Wegovy, and Mounjaro by an additional 10% to 14%.   Some of the weight loss is due to increased fullness from the high protein and low carbs, as well as the easy portion control, large selection of appealing snacks and reduction in nausea, and stomach pains. Dr. Lipman’s food plan, designed to be used with these medications, is fast and safe, avoids side effects, and minimizes GLP-1 plateaus.

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 combined with the high protein-low carb food selections result in loss of appetite and cravings, as well as marked fullness similar to a gastric bypass.

Compound Semaglutides and Tirzepatides

The recently available compounded semaglutides and tirzepatides offer the same weight-loss benefits, sometimes with fewer side effects, due to easy microdosing at a much lower cost.   Using our protein, fat, and carb intake calculators makes the process easier.

The GLP-1 FOOD PLAN for  ZEPBOUND, OZEMPIC, WEGOVY & MOUNJARO:  HOW It WORKS:

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 per day or 1 or 2 very low-carb bread slices. Soups, nutrition drinks, and energy drinks are discouraged because there is a need to keep liquids to a minimum around mealtime which prolongs the “delayed” gastric emptying time produced by the medications. This causes fullness for an hour and reduces food intake. Note the protein and carbs in a typical GLP-1 diet below. Protein should be no lower than 80 grams in a female and 100 g in a man. When plateaus and slowdowns are reached, we want protein intake to be as high as 120-130 grams per day. This means protein with each meal and even with the snacks. Carbohydrates need to be kept below 50 grams, and even lower during periods of slowdowns.

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.

High Protein/Low Carb Food Plan Produces 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 before or after each meal to drink more than 3-4 oz.

• Keep meals small. Eat several small meals a day. You might start with four small meals a day, then move to three meals and finally, when following a regular diet, three meals a day and 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 the emptying of the stomach and, at the same time, leave you feeling overly full and prevent you from eating enough nutrient-rich food.
• Chew food thoroughly. Delayed gastric emptying slows the passage of food from your stomach 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 you eat other foods in your meal. Looking for foods where the portion has 10 grams of protein or more and less than 10 grams
  of carbs.
• Avoid foods that are high in fat and sugar. These foods travel quickly through your digestive system and quickly turn into 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 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 like 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 large amounts, can interfere with the delayed release of food from the stomach, which is part of how GLP-1 medications work.

 Breakfast on Zepbound, Mounjaro, Ozempic, Wegovy Food Plan

Note in the image below:

1. Very limited carbs with 1-2 low CARB wraps and pita breads or 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 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.

Food choices for semaglutide and Tirzepatide diet for  lunches are high in protein, fiber, and healthy fats, which are essential for maintaining energy levels and controlling hunger while on a semaglutide diet. They are also easy to prepare and adaptable to different tastes and preferences.

For a semaglutide diet plan, especially when excluding rice, pasta, potatoes, quinoa, and beans, lunch should focus on lean proteins, non-starchy vegetables, and healthy fats to keep you satisfied and support weight loss. Here are suggestions for food choices for semaglutide and Tirzepatide diets:

Grilled Chicken Salad:** Start with a base of mixed greens like spinach, kale, and arugula. Add grilled chicken breast, which provides lean protein. Incorporate a variety of colorful vegetables like bell peppers, cucumbers, cherry tomatoes, and red onions for fiber and essential vitamins. Top with avocado slices for healthy fats. a

Turkey Lettuce Wraps:** Use large lettuce leaves as wraps and fill them with slices of roasted turkey, thinly sliced cucumbers, shredded carrots, and a few slices of avocado. You can add a small amount of hummus or a light dressing for flavor. These wraps are low in carbs, high in protein, and easy to prepare.

Zucchini Noodles with Pesto and Grilled Shrimp:** Spiralize zucchini to create noodles (or use pre-made ones). Toss the zucchini noodles with a homemade or store-bought pesto sauce, and top with grilled shrimp.

Shrimp is low in calories but high in protein, making it an excellent choice for a weight-loss diet. The pesto adds flavor without the need for high-carb ingredients.

Egg Salad Lettuce Cups. Make an egg salad using hard-boiled eggs, a bit of Greek yogurt or mayo, mustard, and chopped celery. Spoon the egg salad into large lettuce leaves for a crunchy, low-carb wrap. Include a side of sliced radishes, cherry tomatoes, and a small portion of cheese for healthy fats.
—————–
These lunches are designed to be nutrient-dense, satisfying, and supportive of your weight loss goals on a semaglutide diet plan, without relying on high-carb foods.

Dinner on Zepbound, Mounjaro, Ozempic, Wegovy Food Plan

My suggestions for dinner consist of protein, vegetables, and occasional carb, but less than 1 cup. Vegetable rice, pasta, and potatoes are suggested. Calories are limited to 500 per day for women, 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, potatoes

Food choices for semaglutide and Tirzepatide diet focus on high protein and low carbs, with major carbs limited to 2-3 times a week. A well-balanced dinner can be both satisfying and aligned with your weight loss goals.

Grilled Fish or Chicken  with Roasted Vegetables and Cauliflower Mash:

Protein: Start with a high-quality protein like grilled salmon. Rich in omega-3 fatty acids, salmon supports heart health and provides a satisfying, protein-rich base for your meal. Season the salmon with herbs like dill, garlic, and lemon juice, then grill or bake it until it’s flaky and cooked through.  Other fish like tuna, tilapia, sea bass can be substituted.  Chicken breast also can be used.

Vegetables: For the vegetables, opt for a mix of non-starchy options such as broccoli, Brussels sprouts, and zucchini. Toss them with olive oil, salt, pepper, and a bit of garlic.  Roast them in the oven until they are tender and slightly caramelized. Roasted vegetables are low in carbs and high in fiber, helping to keep you full and satisfied.

Starch: To replace traditional mashed potatoes, prepare a cauliflower mash. Steam or boil cauliflower florets until soft.  Then blend them with a little butter, garlic, and a splash of milk or cream for a creamy texture. Cauliflower is a low-carb vegetable that provides a similar mouthfeel to mashed potatoes but with far fewer carbs.

Salad: You can add a simple side salad of mixed greens with a light vinaigrette to round out the meal. The combination of healthy fats from the salmon, fiber from the vegetables, and protein will help keep your blood sugar stable and your hunger in check. Note the low fat low calorie salad dressings and the olive oil substitutes.

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

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, high in protein, easy to portion control, and loaded with protein. They help many people with cravings and, at the same time, promote fullness. An alternative might be many of the “snack” bars from Atkins.

High protein snacks for the GLP-1 diet.

fusion_builder_container hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” overlay_color=”” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” padding_top=”” padding_bottom=”” padding_left=”” padding_right=””]

Note the above snacks are all in portion control containers to control the 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 the purse, briefcase, 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 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 and low carb products forhhiw GLP-1 high protein-low carb diets.t. We have reviewed all products we recommend on this list for nutrition, and 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 breadsbreadare 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.

EXCESS WATER SABOTAGES THE  WEIGHT LOSS PLAN( to many people’s surprise)

Drinking excess water increases gastric emptying. Sip liquids between meals, not with meals. Wait about 30 minutes after a meal before drinking anything, and avoid drinking 30 minutes before a meal. It’s like putting a garden hose down your throat; the retained food that is acting to make you full is quickly pushed out of the stomach, landing in the areas of the small bowel where food is absorbed rapidly. High-calorie sugars, fats, and proteins are absorbed soon, raise blood sugar, and turn to fat. The stomach, emptied of the food, is then filled with water and quickly empties, leading to more hunger and a need for more food. Carbonated beverages pose an even further concern.

Carbonated drinks can cause stomach discomfort and encourage faster gastric emptying. This includes soda, beer, and sparkling wine. Many of these beverages are also high in calories and pass quickly through the stomach, leaving you unsatisfied. It’s like pressurizing the water in that garden hose described previously.

transfer

Side Effects Related to Diet and Medications

GI side effects are common in people taking Ozempic/Wegovy (72.9%). They included nausea (43.9%), diarrhea (29.7%), vomiting (24.5%), and constipation (24.2%). Less common are heartburn, burping, and non-specific abdominal pain. The compound semaglutides seem to have fewer GI side effects with equal weight loss and a much lower cost. Fried, greasy, and high-carb foods seem to cause more side effects than usual. 

Dose Escalation and Side Effects:

Slowly increasing the dose over several months minimizes side effects. The frequency and severity of GI side effects, especially nausea, burping, and acid reflux, are increased during dose escalation, especially in the first 2 months of the adjustments. The GI side effects are mostly transient (except for constipation) and not serious.

Constipation: Ongoing Problem During Treatment:

Constipation may last longer than other GI side effects, consistent with the more chronic nature of this condition and the fact that it’s often due to other factors. Most commonly, it is due to the marked reduction in the intake of food, especially fatty foods and oils.

Pancreatitis and Gall Bladder Attacks:

Very rare episodes of acute pancreatitis have been reported in patients treated with these medications. Patients with abdominal pain might suggest acute pancreatitis (e.g., persistent severe abdominal pain). Trials have not shown an increased risk of pancreatitis with these medications, but it does exist with diabetics.

Cholelithiasis (gallstones) may occur with rapid weight loss with any diet, but no increased incidence has been reported in patients treated with Ozempic/Wegovy for weight management. Clinical follow-up is required if gallstones are suspected.

Treating GI Side Effects of Zepbound, Ozempic, Wegovy & Mounjaro by Changing Foods

No foods are strictly “off-limits” when taking these medications —in other words, there’s nothing to worry about that could prevent the medication from working normally. However, there are a few guidelines you’ll want to keep in mind to maximize weight loss and minimize GI side effects.

Fried foods and fatty foods, such as fast food, and foods high in sugar, are the toughest for your body to digest and the most likely to cause nausea. Patients taking Ozempic/Wegovy who experience nausea should consider the following tips:

1. Eat slowly, and eat smaller meals-stop when you feel full or even partially full!
2. Eat foods that are light and bland–avoid high carbs and fatty, fried foods
3. Drink clear or ice-cold drinks (like water or unsweetened tea), and avoid carbonated drinks

MAXIMIZING WEIGHT LOSS WHILE MINIMIZING SIDE EFFECTS WHEN TAKING GLP-1 DRUGS

Best Diet for Zepbound, Ozempic, Wegovy and Mounjaro Weight Loss is based on understanding that these drugs have diverse actions all over the body. Understanding these actions can help the dieter maximize weight loss with the least medication and minimize the likelihood of side effects. Here are the areas where the dieter can influence the weight loss:

A. The dieter has little control over the brain interactions of these drugs, including the regulation of appetite, cravings, and fullness.
B. There is some ability to control the contribution of the pancreas release of insulin and glucagon secretion by limiting sugar and carb intake as much as possible. This diet depends on a low carbohydrate diet with 50-60 net carbs per day .
C. However, food and liquid choices and patterns of eating  are controlled. Understanding this can directly affect hunger, fullness while minimizing side effects.

The ability to reduce fat mass while preserving lean body mass combined with the special effect on lipid metabolism, glycemic control and protein sparing creates a special place for these medications for weight loss.