Why your list changes on a GLP-1
GLP-1 medicines such as semaglutide and tirzepatide slow digestion and turn down appetite. That's the point, but it changes what a smart grocery run looks like.
The Academy of Nutrition and Dietetics (eatright.org) makes a few points that shape this list:
- Protein comes first. It says protein helps stabilize blood sugar, regulate appetite and preserve lean body mass, and that muscle loss is a risk to address early.
- Some foods are harder to tolerate. High-fat foods may be harder to digest, especially on injection day. It suggests limiting greasy or fried, spicy and high-added-sugar foods, and alcohol.
- Small portions and steady meals help. Eating every four to five hours, eating slowly and stopping before you feel full can help with nausea and overeating.
- Fluids matter. It says adequate hydration is also important.
The challenge at a warehouse store is the opposite of a small appetite: big packages. So this list also covers storage, so the food you buy actually gets eaten.
Before you go
- Check what your warehouse carries. Selection varies by warehouse and region, and changes often. Costco's site lets you set your warehouse and search by dietary needs, and it offers 2-day and same-day grocery delivery in many areas.
- Plan three or four meals, not thirty. A smaller appetite means bulk packs last longer than they used to.
- Bring freezer space into the plan. If you can't freeze it or finish it, skip the giant size.
Cheese & Dairy
This aisle is the easiest place to stack up protein.
- Eggs. Easy to cook small portions, and gentle for many people.
- Plain Greek yogurt. Higher in protein than regular yogurt. Our Greek yogurt protein ideas cover ways to use a big tub before it expires.
- Cottage cheese. A soft, high-protein option for small meals. See our cottage cheese ideas.
- Milk or a fortified soy beverage. Useful for smoothies and oatmeal.
- Cheese sticks or portioned cheese. Pre-portioned packs help with small snacks. Cheese is higher in fat, so go easy if fatty foods bother you.
Choose plain or lower-sugar versions where you can, since eatright suggests limiting high-added-sugar foods.
Meat & Seafood and the Deli
Lean proteins are the core of the list. Eatright names chicken, fish, beans and tofu as good choices, and suggests baked or grilled over fried.
- Chicken breast or thighs. Portion and freeze in meal-size bags as soon as you get home.
- Fish fillets. Fresh or frozen. Baked or grilled is easier on the stomach than fried.
- Lean ground turkey or beef. Brown it in small batches for bowls and soups.
- Ready-cooked chicken from the deli or prepared foods. Handy on low-energy days. Pull the meat off the bone and refrigerate it within two hours (see storage below).
Skip or limit breaded, fried and heavily sauced items. Eatright suggests limiting creamy sauces and soups.
Pantry & Dry Goods
Costco's grocery pages list canned goods such as canned Alaskan salmon, along with oatmeal, nuts, nut butters and dried fruit.
- Canned salmon, tuna or chicken. Shelf-stable protein for quick lunches.
- Canned or dried beans and lentils. Protein plus fiber. Add them slowly if fiber is new to you.
- Oats. An easy base for a small, steady breakfast.
- Nuts and nut butter. Good protein and fat, but calorie-dense. Portion them out, since large amounts of fat can be hard to tolerate.
- Broth-based soups. Easier on a sensitive stomach than cream-based ones.
A good list only helps if meals actually happen on the days your appetite is low. Olive is a health companion that checks in with you every day, looks at what you eat, and helps you build small habits that actually hold. It doesn't diagnose or treat anything, so medicine questions still belong with your prescriber.
Frozen Foods
The freezer aisle is a GLP-1 user's friend, because it doesn't spoil while your appetite catches up.
- Frozen vegetables. Steam a small portion at a time.
- Frozen berries and fruit. For yogurt bowls and smoothies.
- Frozen fish and chicken. Individually frozen pieces let you cook one portion.
- Frozen edamame. A plant protein that works as a snack or side.
- Tofu (usually refrigerated, but freezes well). Another lean protein eatright names.
Produce and Organic
Eatright recommends routine meals with adequate calories, protein and fiber, and appropriate intake of vitamins and minerals. Fruits and vegetables help cover the fiber and vitamin side.
- Bagged salad greens and pre-cut vegetables, if you'll finish them within a few days
- Apples, bananas, oranges and other fruit that keeps
- Avocados, in moderation if fat is hard for you
If a big bag of fresh produce usually goes bad before you finish it, buy the frozen version instead.
What about protein powders and bars?
Big tubs of protein powder are an easy grab at a warehouse store. Harvard Health urges caution:
- A protein powder is a dietary supplement, and the FDA leaves it to manufacturers to evaluate safety and labeling, so there's no way to know if a powder contains what it claims.
- Some powders are high in added sugar, as much as 23 grams per scoop.
- There's limited data on the long-term effects of high protein intake from supplements.
Harvard Health says you may be better off getting protein from food. If you do use a powder or bar, read the label for added sugar, and ask your doctor or a registered dietitian whether you need one. Our guide to microplastics in food and water covers other things worth knowing about what's in packaged food.
What to limit
Based on eatright's guidance, go easy on:
- Fried and greasy foods, including fried appetizers and snacks
- Very spicy foods
- Pastries, desserts and drinks high in added sugar
- Cream-based soups and sauces
- Alcohol
That doesn't mean never. It means these are the foods most likely to make side effects worse.
Storing bulk food safely
Bulk only saves money if you don't throw it away. The USDA Food Safety and Inspection Service (FSIS) says:
- Refrigerate within 2 hours of cooking. Throw away cold leftovers left out more than 2 hours at room temperature, or 1 hour when it's above 90°F.
- Use shallow containers. Divide large amounts into smaller containers so they cool quickly.
- Leftovers last 3 to 4 days in the refrigerator.
- Frozen leftovers keep 3 to 4 months for best quality. They're safe longer, but they can lose moisture and flavor.
So portion meats and cooked foods into single servings the day you shop, label them with the date, and freeze what you won't eat in three days.
When to talk with your care team
Eatright says a registered dietitian nutritionist (RDN) can help people manage GLP-1 side effects, recommend foods and supplements to meet their needs, and check for risks such as muscle loss, which it says should be addressed early on. Ask your prescriber or a dietitian if:
- You're struggling to eat enough, or skipping meals often
- Nausea, vomiting or diarrhea keep you from eating
- You're losing strength or feel weak
- You're unsure whether you need supplements
If constant thoughts about food were part of why you started, our guide to food noise explains what's going on.
This guide is general information, not medical advice. Talk with your prescriber or a registered dietitian about how much protein and which foods are right for you.
Frequently asked questions
What are good high-protein foods at Costco?
Look for eggs, plain Greek yogurt, cottage cheese, chicken, fish, canned salmon or tuna, beans, lentils, tofu and edamame. Selection varies by warehouse, so check yours.
What should I buy at Costco if I'm on a GLP-1?
Focus on lean proteins, frozen vegetables and fruit, and simple pantry staples like oats and beans. Limit fried, greasy, spicy and high-sugar foods, which can be harder to tolerate.
Is buying in bulk a good idea on a GLP-1?
It can be, if you freeze what you won't use soon. Your appetite may be smaller, so portion meat and cooked foods into single servings and freeze them the day you shop.
Should I buy protein powder at Costco?
Harvard Health suggests food sources may be better. Powders are supplements that aren't evaluated by the FDA before sale, and some are high in added sugar. Ask your doctor or a dietitian first.
How long do leftovers last?
The USDA says 3 to 4 days in the refrigerator, or 3 to 4 months in the freezer for best quality. Refrigerate cooked food within 2 hours.
Why is protein so important on a GLP-1?
The Academy of Nutrition and Dietetics says protein helps stabilize blood sugar, regulate appetite and preserve muscle, which is at risk when you're eating less.
Turn the list into steady meals
A full fridge is a start. Olive checks in with you every day and helps you build small habits that actually hold, so the protein you bought ends up on your plate.
If steady habits haven't moved stubborn weight, Olive's Protocol is one option to look into. Prescriptions are only written after a medical consultation with a licensed provider. Not everyone qualifies.