1. Fresh Produce (Fruits & Vegetables)
Get:
- Non-starchy vegetables: spinach, kale, arugula, romaine, broccoli, Brussels sprouts, cauliflower, bell peppers, carrots, zucchini, asparagus
- Low-glycemic fruits: berries, apples, pears, citrus fruits
- Avocados – high in healthy fats and fiber
- Tomatoes and cucumbers – hydrating and nutrient-dense
Avoid:
- High-sugar fruits: bananas, mangoes, grapes
- Starchy vegetables: white potatoes, corn
- Canned fruits in syrup
- Pre-packaged salads with creamy dressings
2. Lean Protein Sources (Meat, Poultry & Fish)
Get:
- Chicken breast – high in protein, low in fat
- Turkey (ground or breast) – lean and protein-packed
- Eggs and egg whites – great for satiety and muscle maintenance
- Salmon and tuna – rich in omega-3s for heart health
- Lean beef (90% lean or higher) – lower in saturated fat
- Shrimp and white fish (tilapia, cod) – light, high-protein choices
Avoid:
- Processed meats: bacon, sausage, deli meats with preservatives
- Fatty cuts of beef and pork
- Fried meats and breaded protein options
3. Dairy and Dairy Alternatives
Get:
- Greek yogurt (plain, low-fat, or nonfat) – protein-packed and gut-friendly
- Cottage cheese (low-fat or nonfat) – high protein, great for snacks
- Cheese: mozzarella, feta, parmesan – opt for lower-fat options
- Unsweetened almond or coconut milk – lower in calories than dairy
- Skim or low-fat milk – if you prefer dairy over alternatives
Avoid:
- Flavored yogurts with added sugar
- Whole milk and full-fat cheese
- Cream-based products and processed cheese
4. Healthy Fats and Nuts
Get:
- Olive oil and avocado oil – great for cooking and dressings
- Nuts: almonds, walnuts, pistachios – portion-controlled snacks
- Nut butters: almond, peanut – no added sugar
- Chia seeds and flax seeds – high in fiber and omega-3s
Avoid:
- Processed vegetable oils (canola, soybean, corn oil)
- Flavored or candied nuts
- Nut butters with added sugars and hydrogenated oils
5. Whole Grains and High-Fiber Carbs
Get:
- Quinoa – protein-rich, fiber-packed grain
- Brown rice or wild rice – better alternatives to white rice
- Oats (steel-cut or rolled) – help regulate blood sugar
- Whole wheat or sprouted bread – avoid refined grains
- Lentils and beans: chickpeas, black beans, kidney beans – great plant-based proteins
Avoid:
- White bread, white rice, and refined grains
- Instant oatmeal with added sugar
- Regular pasta instead of whole wheat or legume-based options
6. Beverages and Hydration
Get:
- Water: still or sparkling (no sugar)
- Herbal teas: green, peppermint, chamomile
- Electrolyte drinks (no added sugar, low-sodium)
Avoid:
- Sugary drinks: sodas, fruit juices, sweetened coffee
- Alcohol, especially sugary cocktails
- Artificially sweetened beverages that may increase cravings
7. Packaged and Processed Foods
Get:
- Protein bars with minimal ingredients and no added sugar
- Dark chocolate (70% cocoa or higher) in moderation
- Low-sodium canned beans and vegetables
- Whole-grain or seed-based crackers
Avoid:
- Chips, crackers, and processed snack foods
- Sugary cereals and granola bars
- Instant noodles and processed convenience meals
Final Tips for Grocery Shopping on Semaglutide
- Get whole, nutrient-dense foods that support weight loss and blood sugar control.
- Avoid processed, sugary, and high-fat foods that can slow progress.
- Plan meals in advance to prevent impulse buying.
- Read labels carefully to check for hidden sugars and unhealthy fats.
- Stay hydrated to avoid mistaking thirst for hunger.
- Consult your healthcare provider or dietitian for personalized advice tailored to your specific health needs and goals.
Now that you have ingredients, it’s important to learn how to create your semaglutide diet plan.
Bottom Line
Following a well-structured grocery list can make a big difference in your weight loss journey and obesity management with GLP-1 medications like semaglutide.
By choosing high-protein, fiber-rich foods and avoiding processed, high-sugar options, you can support better appetite control, improved metabolism, and long-term success. Stay consistent with your meal plan, make smart grocery choices, and set yourself up for lasting results.
Ready to take the next step? Get started today with LookMeds and find the right compounded semaglutide option for you!
