When using semaglutide or tirzepatide, your appetite decreases dramatically while digestion slows. This creates a perfect window for sustainable fat loss but requires strategic food choices to avoid nausea, constipation, and nutrient gaps. In my book The GLP-1 Advantage, I outline how focusing on 25-30 grams of protein per meal, high-fiber vegetables, and healthy fats prevents the muscle loss common in 40% of users over 45. These medications work best when paired with 1,400-1,800 daily calories for middle-income adults balancing diabetes, blood pressure, and joint pain.
Weekly Grocery List Optimized for GLP-1 Users
Build your cart around slow-digesting, anti-inflammatory foods that minimize side effects. Protein
The information on this page is educational only and does not constitute medical advice
or a recommendation for any treatment. Always consult a qualified healthcare professional
before making changes to your health regimen.
Cite this page
Clark, R. (2026). Anyone have recipes or grocery lists if you're on a GLP-1 like semaglutide or ti. *CFP Weight Loss*. https://ask.cfpweightloss.com/anyone-have-recipes-or-grocery-lists-if-you-re-on-a-glp-1-like-semaglutide-or-tirzepatide
About the Author
Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.