Wegovy + Ozempic food list: a high-protein grocery guide
A grocery list, sorted by how much protein you get per calorie. Designed for the reduced appetite of GLP-1 medications — every food below earns at least a Gold tier (25%+ of calories from protein), with most clearing Platinum (40%+).
Lean proteins
The foundation of any GLP-1 meal plan. All Platinum tier — high protein, low calorie cost.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Chicken breast (cooked) | 100g | 31g | 75% | 18.8g | Platinum |
| Turkey breast slices | 85g (3 oz) | 18g | 78% | 19.5g | Platinum |
| Cod fillet (cooked) | 113g (4 oz) | 24g | 88% | 22g | Platinum |
| Sirloin steak (lean) | 113g (4 oz) | 26g | 66% | 16.5g | Platinum |
| Tuna in water (canned) | 1 can (drained) | 22g | 88% | 22g | Platinum |
| Egg whites (carton) | 1 cup (240ml) | 26g | 85% | 21.3g | Platinum |
Dairy and eggs
Convenience picks for breakfast and snacks. Most are Platinum; whole eggs land in the Gold tier.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Fairlife Core Power 26g | 1 bottle (240ml) | 26g | 88% | 22g | Platinum |
| Plain Greek yogurt 0% | 170g (3/4 cup) | 17g | 68% | 17g | Platinum |
| Cottage cheese low-fat | 113g (1/2 cup) | 14g | 67% | 16.8g | Platinum |
| Skyr plain 0% | 170g (1 cup) | 17g | 62% | 15.5g | Platinum |
| Babybel Light | 1 round (20g) | 6g | 50% | 12.5g | Platinum |
| Whole eggs (large) | 1 egg | 6g | 34% | 8.5g | Gold |
Beef and pork
Lean cuts at standard 4 oz cooked portions. Lean ground beef (93/7) and lean ground pork (96/4) both clear Platinum; fattier blends drop density without adding usable protein.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Top-round steak (lean, grilled) | 113g (4 oz) | 34g | 72% | 18g | Platinum |
| 93/7 lean ground beef | 113g (4 oz) | 30g | 55% | 13.8g | Platinum |
| Pork loin chop (lean, cooked) | 113g (4 oz) | 31g | 64% | 16g | Platinum |
| Lean ground pork (96/4) | 113g (4 oz) | 35g | 67% | 16.8g | Platinum |
Plant proteins
Tofu clears Platinum; legumes (lentils, edamame) land in Gold. All three are useful protein anchors for plant-forward GLP-1 meals — combine with a small whey-based shake if you need to hit a leucine threshold.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Tofu, firm | 100g | 17g | 47% | 11.8g | Platinum |
| Edamame, shelled | 1 cup (155g) | 18g | 38% | 9.5g | Gold |
| Lentils, cooked | 1 cup (198g) | 18g | 31% | 7.8g | Gold |
Pasta swap
The single biggest plate-level swap — same dish, ~2× the protein density. If you cook pasta at home, this is the easiest single ingredient change to lift a whole meal out of Avoid.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Banza chickpea pasta | 2 oz dry (56g) | 14g | 28% | 7g | Gold |
| Regular spaghetti | 2 oz dry (56g) | 8g | 15% | 3.8g | Avoid |
Snacks and jerky
Shelf-stable picks for low-appetite days when cooking is too much. Drawn from the curated snack list.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Chomps Original | 1 stick | 9g | 55% | 13.8g | Platinum |
| Beef jerky (low-sugar) | 28g (1 oz) | 9g | 51% | 12.8g | Platinum |
| Quest bar (Birthday Cake) | 1 bar | 21g | 44% | 11g | Platinum |
| Built bar | 1 bar | 17g | 40% | 10g | Platinum |
| Two Good yogurt | 1 cup (150g) | 12g | 48% | 12g | Platinum |
Foods to limit
These are commonly marketed as "healthy" or "high-protein" but their density tells a different story. On reduced calories, every Avoid-tier food crowds out the protein you need.
| Food | Serving | Protein | Density | g / 100 cal | Tier |
|---|---|---|---|---|---|
| Trail mix | 40g (~1/4 cup) | 5g | 13% | 3.3g | Avoid |
| Granola bar | 1 bar | 3g | 6% | 1.5g | Avoid |
| "Protein" cereal | 1 cup (40g) | 7g | 14% | 3.5g | Avoid |
Reference values from USDA FoodData Central (fdc.nal.usda.gov) and manufacturer nutrition labels. Density = (protein g × 4) ÷ total kcal × 100.
Frequently asked questions
What should I avoid on Ozempic?
Foods that worsen GI side effects (high-fat fried foods, large portions, alcohol, very sweet desserts) and foods marketed as "high protein" but mostly carbs or fat (granola bars, most trail mixes, "protein" cereals at 6–14% density). On reduced calories, every Avoid-tier food crowds out actual protein.
How much protein per meal on Wegovy?
Spread your daily target (typically 120–180g for someone whose goal weight is 60–90 kg) across 3–5 small meals. That works out to roughly 25–40g per meal. Sports nutrition research suggests 20–30g of high-quality protein per meal optimizes muscle protein synthesis (Phillips & Van Loon 2011).
Are eggs OK on a GLP-1?
Yes. Whole eggs are Gold tier (~34% density); egg whites are Platinum tier (~85%). Both are well tolerated by most GLP-1 users and provide complete protein with all essential amino acids. If you experience nausea, start with whites and add yolks back gradually.
Can I drink protein shakes on Ozempic?
Yes — they are often the easiest way to hit protein targets when appetite is suppressed. Whey isolate (~85% density) and Fairlife Core Power (88%) are both Platinum tier. Avoid mass-gainer shakes (often <20% density) which add carb-heavy calories without proportional protein.