What to eat on zepbound?

Zepbound (tirzepatide) is an injectable GIP/GLP‑1 receptor agonist used with diet and exercise to promote weight loss in adults with obesity (BMI ≥ 30) or overweight (BMI ≥ 27) plus a weight‑related condition. While no single meal plan is required, choosing nutrient‑dense foods can help maximize benefits and minimize side effects.

What is Zepbound?

Tirzepatide mimics the gut hormones GLP‑1 and GIP, which slow digestion, reduce appetite, and enhance insulin release. This leads to greater feelings of fullness, lower blood sugar, and, with a healthy diet and regular exercise, significant weight loss.

Foods to emphasize

• Lean proteins: Bake, grill, or air‑fry chicken, turkey, fish, lean beef, or tofu to preserve muscle mass while cutting calories.
• High‑fiber foods: Whole grains (brown rice, quinoa, oats), legumes (beans, lentils, chickpeas), and chia seeds—fiber promotes satiety and steady blood sugar.
• Vegetables & fruits: Load up on leafy greens, broccoli, peppers, carrots, berries, apples, and citrus for vitamins, minerals, and extra fiber with minimal calories.
• Healthy fats (in moderation): Avocado, nuts, seeds, olive oil, and fatty fish (salmon, mackerel) support heart health and nutrient absorption.
• Water: Adequate hydration curbs appetite, supports digestion, and helps prevent constipation—a common GLP‑1 agonist side effect.

Foods to limit or avoid

• Added sugars: Sweets, sugary drinks, baked goods, and sweetened yogurts add “empty” calories and spike blood sugar.
• Highly processed foods: Packaged snacks, fast food, and ready meals often contain excess salt, sugar, and unhealthy fats.
• Refined carbohydrates: White bread, pasta, and pastries can undermine blood sugar control and weight loss.
• Greasy, fried foods: High in calories and fats that may worsen GI side effects like nausea and diarrhea.
• Alcohol: Contributes empty calories, impairs weight loss, and can exacerbate digestive upset; limit to 1 drink/day (women) or 2 drinks/day (men).

Tips for success

Work with your healthcare provider or a registered dietitian to tailor a balanced eating plan that supports your Zepbound regimen, manages side effects, and helps you reach your weight goals safely.

Sources

• National Library of Medicine. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with GLP‑1 Receptor Agonists. Accessed Mar 14, 2025.
• Smethers AD, Rolls BJ. Dietary Management of Obesity: Cornerstones of Healthy Eating Patterns. Med Clin North Am. 2018;102(1):107–124. Accessed Mar 14, 2025.
• Zepbound Highlights of Prescribing Information. DailyMed. Last updated 12/2024. Accessed Mar 14, 2025.