As the latest breakthrough in weight-loss drugs, Zepbound has taken the wellness world by storm since its recent launch in late 2023. But many of us are still left pondering the optimal diet while on Zepbound. What foods should we eat to maximize its efficacy? What foods should we avoid?

Whether you're just starting out your weight-loss treatment or you're a seasoned pro, your diet is kind of a big deal when taking Zepbound. So, let’s discuss your best and worst food choices while on Zepbound.

Related article: Zepbound: A Complete Guide About the Newest Weight-Loss Drug.

Why Your Diet Matters with Zepbound

While there's no strict "you can't eat this food list” with Zepbound, tweaking your diet is an essential part of your weight-loss treatment for two main reasons:

  1. It can really help ease some of the side effects that Zepbound might bring along, especially digestive issues like belching, indigestion, nausea, or feeling queasy.
  2. Making smarter food choices can totally boost your weight loss efforts and we all know that a healthy, nutritionally balanced diet is absolutely necessary for any weight-loss program, whether you’re on Zepbound, Wegovy, Saxenda, or any other weight-loss drug.

During Zepbound clinical trials, patients who made significant lifestyle changes saw the best weight-loss results. What does that mean? Well, it's all about finding the sweet spot between healthy eating and staying active. For Zepbound to be effective, think balanced meals with plenty of lean proteins and veggies, and throw in some physical exercise, like biking or walking.

Related article: How to Store Zepbound and Does it Really Need to Be Refrigerated?

Tips for Managing Your Diet on Zepbound

Alright, so you're on Zepbound—now what? Here are some general tips to help you manage your diet.

  • Go for the good stuff. Load up on foods that are packed with all the good stuff your body needs. Fruits, veggies, whole grains, and lean proteins are your best options when on weight-loss drugs like Zepbound. Check out our list of foods to eat on Zepbound below!
  • Watch those portions. Keep an eye on how much you're eating. Smaller portions mean you're less likely to overdo it and more likely to keep your weight in check.
  • Plan your meals. Meal planning is a secret weapon for any weight-loss diet. Not only does it help you keep track of what you're eating, but it also allows you to get creative with your meals and avoid snacking on high-calorie stuff your body doesn’t even need.
  • Get moving. Don't forget about physical exercise, as it’s an essential part of your Zepbound weight-loss treatment. Aim for around 150 minutes of moderate exercise each week, like going for a brisk walk or hopping on your bike. And, if possible, throw in some strength training a couple of times a week, too!

While Zepbound seems to be a very effective weight-loss drug and has already helped many, always keep in mind that it’s no magic trick and it does not work alone. It needs a healthy diet and lifestyle changes.

Now, let’s see what foods are best to eat and what foods you should avoid when on Zepbound.

Related article: How to Use the Zepbound Injector Pen: A Comprehensive Guide.

What to Eat on Zepbound

Incorporating the right foods into your diet can truly amplify the benefits of Zepbound. But let's get one thing straight—Zepbound isn't about deprivation or strict dietary restrictions. Nope, it's about nourishing your body correctly while supporting your weight loss goals. And by adding wholesome, nutrient-rich foods to your plate, you're setting yourself up for success on your weight-loss journey.

From lean proteins that keep you full longer to fiber-rich carbs that keep you energized, here’s a list of the best foods to eat while on Zepbound:

Related article: Zepbound Cost: Coupons, Insurance Coverage and Savings Card.

Lean Proteins

First up, lean proteins. We're talking about fish, eggs, chicken, tofu, or tempeh, for example. Not only are these delicious, but they're also packed with protein that helps you feel full and satisfied for longer, reducing the temptation to snack in between meals. Protein is essential in a weight-loss diet. It helps regulate your appetite and limit calorie intake. They’re great to have while taking Zepbound. 

Besides, fish like salmon and tuna also provide heart-healthy omega-3 fatty acids. Eggs are a versatile and very affordable source of protein, and they're packed with nutrients like vitamin D and choline. Chicken and poultry are lean sources of protein that can be prepared in countless delicious ways, from grilling to baking to stir-frying.

And let's not forget about plant-based options like tofu and tempeh. They’re not only high in protein but also contain essential amino acids and phytonutrients.

So, whether you're a meat-eater, a vegetarian, or a vegan, incorporating lean proteins into your Zepbound diet will definitely help support your weight-loss goals!

Healthy Fats

Next on our list of foods to have with Zepbound are healthy fats. Yep, you heard that right—fats can be your friend too! Here, we're talking about goodies like olive oil, nuts, seeds, and avocados, for example.

These healthy fat foods not only are good for your heart, but they also help Zepbound do its thing by activating your GLP-1 receptors. Zepbound is a weight-loss injection that works by activating certain receptors in the gut, including the GLP-1 receptors (Glucagon Like Peptide 1 Receptor). When these receptors are activated, they send signals to your brain to regulate appetite, slow down digestion, and increase feelings of fullness.

Here's where the healthy fats come in, as research suggests that they increase the effectiveness of weight-loss drugs like Zepbound by promoting the activation of GLP-1 receptors.

In other words, healthy fats are foods that can help boost Zepbound’s efficacy. So go ahead, sprinkle some nuts on your salad or drizzle some olive oil on your veggies!

Whole Grains and High-Fiber Carbs

Now, let's give a shoutout to whole grains and high-fiber carbs. Quinoa, whole wheat bread, oats, sweet potatoes—they're all good foods to eat with Zepbound! Not only do they help keep your blood sugar in check, but they also support obesity and diabetes treatments.

Whole grains like quinoa and oats are rich in fiber, vitamins, and minerals. They provide sustained energy and keep you full and satisfied for longer periods. Plus, they're incredibly versatile and can be used in a variety of dishes, from breakfast bowls to hearty salads.

Whole wheat bread is another excellent option for your Zepbound diet. Look for bread labeled "100% whole wheat" or "whole grain" to ensure you're getting the most nutritional bang for your buck.

And let's not forget about sweet potatoes! They are delicious and packed with fiber, vitamins, and antioxidants. Roast them up for a tasty side dish or mash them up for a healthier twist on mashed potatoes.

Other great high-fiber foods to eat while on Zepbound include brown rice, barley, lentils, chickpeas, buckwheat, bulgur, farro, millet, whole grain pasta, whole grain couscous, rye, spelt, wild rice, and amaranth, to name but a few...

Related article: 10 Best Diabetic Snacks On The Go for Travels and Road Trips!

Nutrient-Dense Vegetables

And our veggies, of course! Leafy greens, broccoli, cauliflower—these guys are total rockstars among the best foods to eat while on Zepbound or any other weight-loss treatment.

Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, packed with vitamins, minerals, and antioxidants. They're also incredibly low in calories, an excellent choice for weight loss!

Broccoli and cauliflower are members of the cruciferous vegetable family, known for their cancer-fighting properties and high fiber content. They're quite fun as they can be roasted, steamed, or sautéed in a few minutes only.

But wait, there's a real rainbow of veggies out there, from vibrant bell peppers to crunchy carrots and sweet cherry tomatoes. These are all foods that bring plenty of vitamins, minerals, and antioxidants to your plate, making them essential for your overall health, weight management, and well-being, whether you’re on Zepbound or not, actually!


Last but certainly not least: water! Hydration is key to keeping your body functioning at its best, and it plays a crucial role especially when you're on Zepbound or any other weight-loss drug.

Drinking an adequate amount of water each day helps maintain proper digestion, regulate body temperature, lubricate joints, and flush out toxins from your system. Plus, staying hydrated can help curb hunger and cravings, making it easier to stick to your weight-loss goals.

It may vary depending on your age, weight, and activity level, but a good rule of thumb is about 8 glasses of water per day (about 64 ounces). If you're active or living in a hot climate, you may need more to stay properly hydrated!

But staying hydrated isn't just about plain old water. You can also meet your hydration needs by sipping on herbal tea, enjoying a bowl of hydrating fruits like watermelon or cucumber, or slurping up a bowl of broth-based soup. Besides, if well-chosen, these can also be added to your list of great foods to have on a Zepbound diet!

Related article: Zepbound and Alcohol, Tips for Safe Consumption!

Zepbound travel coolers to keep refrigerated

Don’t forget to keep your Zepbound pens cold!

Related article: How to Store Zepbound? Does it Really Need to Be Refrigerated?

What Not to Eat on Zepbound

Now, let’s talk about the foods that might not play so nice with Zepbound... While no foods are known to dangerously interact with Zepbound, some could increase potential side effects and negatively impact your weight-loss diet. So, here’s a list of foods to limit or avoid while on Zepbound:

Fried and Greasy Foods

Ah, fried foods—crispy, golden, and oh-so-delicious. However, they can really spell trouble when paired with Zepbound, so it’s best to avoid them. Fried foods, whether from your favorite fast-food joint or your home kitchen, often cause digestive discomforts like upset stomach and bloating and can increase potential gastrointestinal side effects caused by Zepbound.

Besides, fried foods can hinder your weight loss progress, as we know too well that frequent fried food consumption is directly linked to obesity.

If you're craving that crispy texture, you can still try healthier cooking methods like baking, grilling, or air-frying instead.

Related article: How Much Weight Can You Really Lose on Zepbound?

Fatty Foods

Fatty foods may be tasty, but they could cause trouble and are best to avoid when you're on Zepbound.Meals high in fat content can exacerbate symptoms like bloating, nausea, and indigestion, which might not play well with Zepbound side effects. Even Eli Lilly, the manufacturer of Zepbound, recommends steering clear of fatty foods to ease nausea while taking the medication.

Anyway, fatty foods are probably the number 1 food not to eat when on a weight-loss diet, as they’re known for making you gain weight.

Related article: How Long Does it Take for Zepbound to Work?

Sugary Sweets and Treats

Got a sweet tooth? You might want to avoid those sugary treats while on Zepbound. High-sugar foods leads to weight gain and overeating—two outcomes that can seriously thwart your weight-loss goals with Zepbound.

Refined sugar can cause blood sugar spikes followed by crashes, leaving you hungrier and craving for snacks. If you're used to reaching for sugary snacks, consider cutting back and exploring healthier food choices from the list above.

Related article: Sugar-free Diabetic Snack Ideas for Type 1 Diabetes!

Refined Carbohydrates

Beware of refined carbs while on Zepbound—they're sneaky and could sabotage your weight-loss efforts.

Foods like white bread, pasta, and processed snacks cause blood sugar spikes due to their high glycemic index. They often lack essential nutrients found in whole grains, and don’t make you feel full for long enough. Swap out refined grains for healthier options like whole grains, nuts, beans, fruits, and veggies, especially when taking weight-loss drugs.

Carbonated Beverages

Fizzy drinks might seem refreshing, but they are also on the list of foods to avoid when on Zepbound, as they could exacerbate certain side effects of the medication. Carbonated sodas, whether sugary or sugar-free, often cause bloating and abdominal discomfort, because of the extra air they contain.

It’s best to opt for non-carbonated beverages like herbal tea or plain water to stay hydrated and avoid potential digestive woes while on Zepbound.


While a glass of wine or a cold beer might sound appealing, alcohol could pose some challenges when combined with Zepbound. There is no official warning and known interaction between Zepbound and alcohol, but drinking alcohol may increase your risk of feeling nauseous or vomiting that already appear on the list of Zepbound side effects.

Plus, alcoholic beverages really pack a punch in terms of empty calories and contribute to weight gain. So, if you choose to drink, do so in moderation!

And remember, a good Zepbound diet, like any weight-loss diet, is all about finding what works best for you. If you're ever unsure about what to eat or what not to eat while on Zepbound, chatting with your doctor or a nutrition expert is always a good idea!

Related articleSwitching from Wegovy to Zepbound: What You Should Know.

What about you? What are your favorite food choices when on Zepbound?

April 04, 2024

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