Many people assume that eating well comes with a hefty price tag, especially if you’re taking a GLP-1 medication. With protein powders, specialty snacks, and “GLP-1 friendly” products constantly being marketed for weight loss, it’s easy to feel overwhelmed about what’s actually worth spending your money on.
Our dietitians agree that you don’t need expensive supplements or specialty foods to meet your nutrition goals.
While GLP-1 medications often reduce appetite and may change how much and how often you shop for food, everyday grocery staples can still provide the nutrients your body needs (1). In fact, many affordable household foods can help fill common nutrient gaps people experience while taking GLP-1 medications (2).
Let’s break down some smart, budget-friendly shopping strategies and the foods worth prioritizing so you can support your health without overspending.
What Your GLP-1 Diet Should Prioritize
GLP-1 medications naturally reduce appetite, which means the type and amount of food you eat may be less than before (1). While that’s often the goal, especially for those using these medications for weight loss, it also makes it even more important to be intentional about the foods and nutrients you include when your appetite is lower.
Research suggests many people taking GLP-1 medications fall short of recommended servings of fruits, vegetables, grains, and dairy (2). Because these food groups provide a wide range of essential vitamins and minerals, it’s not surprising that nutrient intake may also fall short (2).
Some of the most common nutrients people may not get enough of include (2):
- Fiber
- Calcium
- Iron
- Magnesium
- Potassium
- Choline
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
Protein intake is another area to watch. While research shows many individuals meet the general minimum recommendation for protein, they often fall short of personalized protein needs based on body weight (2). This can be concerning because maintaining lean muscle mass is especially important for people taking GLP-1 medications to support strength, metabolism, and bone health during weight loss (3).
With these potential gaps in mind, building a GLP-1-friendly grocery list should prioritize high-protein, high-fiber, nutrient-dense whole foods (2,3). Choosing the right foods can help support muscle maintenance, promote healthy weight loss, and manage common side effects like nausea and constipation (3).
Next, let’s break down how to build a smart, budget-friendly grocery list that helps you cover these nutrition bases.
Budget-Friendly GLP-1 Grocery List
Use these food categories as a guide while scanning your local store’s weekly ad and adding items to your grocery list.
Affordable Protein Choices
Protein is an important nutrient for GLP-1 users, helping support muscle mass during weight loss ((3,4). Both plant and animal protein options fit the bill, keeping you full and satiated on your GLP-1 journey. The key is to focus on purchasing what’s on sale that week, keeping in mind variety and what you actually enjoy eating. For instance, there’s no point in buying tofu if you don’t enjoy it just because it’s on sale. There are other delicious options, like edamame, beans and lentils, that pack plant-protein too.
Here are some examples of lean protein options that also provide some of those missing micronutrients too, like iron, choline and even calcium and vitamin D (depending on the protein picked) (2).
- Plant Protein:
- Pulses: Beans, lentils, peas
- Soy: Tofu, edamame, tempeh
- Seitan
- Nuts and seeds
- Animal Protein:
- Dairy: Greek yogurt, Cottage Cheese
- Eggs
- Poultry: chicken breasts, rotisserie chicken (skin-removed), lean ground turkey
- Lean Red Meat: Lean beef, pork chops, pork tenderloin
- Seafood: canned salmon/tuna
Cost-Effective, Fiber-Rich Produce
Fiber is found in a variety of foods, including fruits and vegetables, whole grains, plant-proteins, like edamame, beans, and lentils, as well as nuts and seeds (5). Including a variety of foods in the diet helps provide fiber in addition to some of those micronutrients you’re missing in the diet (2). Plus, fiber helps prevent constipation, a common symptom patients on GLP-1 medications complain of (3).
MyFitnessPal dietitian Katherine Basbaum shares, “The more, the merrier when it comes to stocking up on fiber-filled fruits and veggies in your kitchen. These foods are versatile and can help close nutrient gaps at breakfast, lunch and/or dinner.”
Here are some fruits and veggies that generally are on-sale, in-season, and budget-friendly.
- Leafy greens, like spinach and romaine, work as a great base for salads and bowls.
- Easy-to-snack on produce, like carrots, cucumbers, and celery.
- Grab-and-go produce, like apples, oranges, and bananas.
- When in season, fresh berries are delicious, nutritious and affordable. When they’re not, consider bargain sales on freezer berries (they’re just as nutritious).
Inexpensive Pantry Staples
Having a well-stocked pantry can make eating balanced meals easy and efficient, especially for busy adults. Keep these ideas in mind.
- Heart-healthy fats like olive oil and vegetable oils, nut butters like 100% peanut butter, and nuts and seeds are wonderful additions to a pantry (6).
- Protein picks, like canned beans and lentils, or seafood, like canned salmon or tuna, are great to sock up on when on sale to make meals happen, fast.
- Whole grains, like rolled oats, bulgur, quinoa, and whole-wheat pasta are also excellent to have on hand. These can be utilized to add fiber, micronutrients, and even protein in some cases to round-out a meal (7).
How to Save Money When Building Your GLP-1 Meals
Whether on a GLP-1 diet or not, these tips are helpful to save money while building balanced meals.
Keeping an eye on sales and weekly ads helps prioritize those nutrient dense foods that are budget-efficient too. Chicken breast on sale? Great, it’s time for our MyFitnessPal reader favorite Chicken Waldorf Salad this week.
- Build in time for meal prep.
While convenient pre-washed and chopped vegetables in the refrigerated section can save you time, they often come with the labor cost factored in. Building in your time for meal prep can keep the costs in your court while still delivering big in the fiber department.
- Focus on reducing food waste.
Buy smaller quantities of perishables, freeze leftovers, and repurpose ingredients to stretch your food dollar while reducing food waste.
- Purchase store-brand over name-brand.
Oftentimes these are similar in nutrition but contain a greater volume of food for less money. Think cereals, canned foods, like beans and tomatoes, and even dried fruits, like cherries and prunes.
- Don’t skip the freezer section.
Convenience reigns supreme when it comes to freezer staples, like fruits, veggies, and even quick individual protein-packed meals. Picking up 1-2 options when they’re on sale can make lunch or dinner come together seamlessly, prioritizing your nutrition and protein intakes.
Bottom Line
GLP-1 medications naturally reduce appetite, meaning focusing on nutrient-dense foods and appropriate portion sizes becomes even more important (1). Smaller meals that prioritize protein, fiber, fruits, vegetables, and whole grains can help you maintain muscle mass, support digestion, and fill potential nutrient gaps (2,3).
Many affordable, everyday staples, like beans, eggs, whole grains, frozen produce, and canned seafood, can help you meet your protein, fiber, and micronutrient needs while supporting healthy weight loss on a GLP-1 medication (2,3).
Keep in mind though, everyone’s nutrition needs and preferences are different. Working with a healthcare professional like a registered dietitian is helpful to create a plan that fits your appetite, budget, and health goals. With a little support, you can make the most of your GLP-1 journey while feeling confident about what’s on your plate.
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