Zepbound diet plan: what to eat and avoid on Zepbound

Zepbound (tirzepatide) is meant to be taken alongside a reduced-calorie diet and exercise plan. But just how many fewer calories should you eat on Zepbound? What foods should you eat, and which should you avoid? 

In this article, we answer these questions and more, offering guidance on specific foods to eat and avoid, plus a step-by-step plan for developing your own Zepbound diet plan (with your healthcare provider’s support and guidance, of course). 

When creating a Zepbound diet plan, your first step is consulting a healthcare provider to ensure you’re making safe and healthy choices for your particular situation. With your provider’s help, you’ll calculate a target calorie deficit and then plan out the meals, meal times, and specific food choices to meet that goal.

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Step 1: Talk to a healthcare provider

It’s smart to meet with a healthcare provider when starting any new diet, but especially while taking Zepbound. The medication can significantly change your food cravings and appetite, so it’s important to ensure you’re getting enough nutrients while also eating foods that support — rather than slow down — your weight loss efforts. 

These are all things a licensed professional — such as a registered dietitian, obesity medicine specialist, or the provider who prescribed you Zepbound — can help with. 

Step 2: Set a goal calorie deficit

Zepbound should be taken with a reduced-calorie diet. The question is: how many fewer calories should you be eating? A healthcare professional can help you calculate a target calorie deficit based on your weight loss goals. (You can also use Ro’s calorie deficit calculator). 

In general, however, experts recommend eating 500–750 fewer calories than your maintenance calories daily when you start treatment with weight loss medications like Zepbound. So, your new daily total caloric intake might look something like:

• 1,200–1,500 calories daily if you weigh less than 250 pounds

• 1,500–1,800 calories daily if you weigh over 250 pounds

Your exact needs will depend on factors like your metabolism, activity level, and overall health, so it’s best to tailor your intake with guidance from a healthcare provider.

Step 3: Calculate your macros

Lean proteins, healthy fats, and carbohydrates (especially fiber) form the foundation of a Zepbound-friendly diet. Now that you have a rough idea of how many calories you should be eating daily, you’ll want to break down that number into macronutrients. For people on GLP-1s (glucagon-like peptide-1 receptor agonists) and similar medications, some experts recommend a mix that looks something like this:

• 16%–25% protein (though some experts recommend even more protein during weight loss)

• 20%–35% fat

• 40%–65% carbohydrates

If those percentages overwhelm you, don’t worry. You don’t have to be exact. The idea is to use these as a general guideline. 

Aim for about a quarter of your calories to come from protein, another quarter from healthy fats, and the rest from healthy carbs (including fiber). (Note: not all of these macronutrients are equal. If your goal is weight loss, focus on protein to promote satiety and prevent muscle loss). You can also use a meal tracking app, most of which will calculate your macronutrient ratios for you. 

Step 4: Plan out your meal times 

As you may already be experiencing, Zepbound tends to make you feel full sooner — and keep you feeling full for longer. Your new sense of fullness and reduced appetite may be throwing you for a loop when it comes to mealtimes.

Before starting Zepbound, you may have enjoyed a decent breakfast, lunch, and dinner. But now, you find you can’t finish your plate. That’s okay! With Zepbound, it’s recommended to eat smaller portions more frequently throughout the day as opposed to larger meals more spread apart. Eating this way can even help you minimize side effects like nausea.

To help you stay on track with your Zepbound diet plan, plan out your meal times. A possible schedule might look something like this:

• 7:30 a.m. small breakfast

• 10 a.m. small morning snack

• 12:30 p.m. small lunch

• 3 p.m. afternoon snack

• 6 p.m. small dinner

• 8:30 p.m. optional bedtime snack

Step 5: Fill your plate with nutritious foods

“Those taking Zepbound should do their best to focus on whole foods and foods that provide nutritional density,” says Paul T. Jaeckel, MS, RDN, CDN, LD, a private practice dietitian. “These foods tend to provide multiple macronutrients, such as healthy, unsaturated fats and fiber.” 

Specifically, Jaeckel recommends the following foods for someone on a Zepbound diet:

• Dark leafy greens

• Fish and other sources of lean protein

• Fruits

• Lentils

• Legumes

• Beans

• Whole grains

• Nuts and seeds

• Healthy fats such as avocado or olive oil

For someone taking Zepbound, Jaeckel recommends focusing on a diet rich in three key components: high-quality lean protein, fiber, and healthy fats. Let’s take a look at how each of these nutrients can support your treatment and what are considered some of the best sources (i.e., foods) to include in a Zepbound diet plan. 

Lean protein

Protein offers a one-two punch for those looking to lose weight: It increases satiety (feeling of fullness), while also helping you build and maintain muscle mass. Plus, your body uses more energy to burn protein as fuel, which can further aid weight loss. 

Fast weight loss, as can happen with Zepbound, often comes with some degree of muscle loss, says Claudia Hleap-Knight, RD, CDCES, owner of Hleap Nutrition. Consuming a high-protein diet, while maintaining a regular exercise routine, can help minimize this effect or even prevent it from happening in the first place, she explains.   

“Prioritizing protein helps maintain a healthy metabolism and supports long-term weight loss,” says Erin Palinski-Wade, RD, CDCES, LDN, CPT, dietitian and author of 2 Day Diabetes Diet. She recommends getting 20%–25% of your total daily calories from lean protein, and including a good source of protein with every meal and snack. (While specific targets vary, experts agree that prioritizing protein can help support satiety and preserve muscle during weight loss).

So, what kinds of foods are considered good sources of lean protein? Hleap-Knight recommends the following:

• Poultry (e.g., chicken, turkey)

• Seafood

• Eggs

• Low-fat dairy (e.g. Greek yogurt)

• Tofu

• Beans, legumes (e.g., edamame, lentils) 

• Bean-based pasta

You can also up the protein content of your meals with toppings like hemp seeds, flax, protein powder, and nutritional yeast, Hleap-Knight says. “[All] are subtly flavored natural food components that are easy to sneak into recipes for extra protein and fiber.”

Fiber (fruits, vegetables, and whole grains)

“It’s also important to boost your fiber intake by eating plenty of whole vegetables, fruits, beans, nuts, and seeds,” Palinski-Wade says. “These fiber-rich foods not only help prevent constipation — a common side effect of GLP-1s — but they also provide essential nutrients and antioxidants to help protect against deficiencies.”

Some research suggests that when losing weight, you should aim to get 45%–65% of your calories from carbohydrates.(Keep in mind the 45%–65%  range is based on general nutrition guidelines, not weight loss–specific recommendations, which often emphasize slightly fewer carbs and more protein). 

Fiber is an important type of carbohydrate for weight loss, with experts recommending approximately 25–38 grams of fiber per day. Fiber increases feelings of fullness, in part because fiber-rich foods can take longer to chew but also because they’re more likely to fill up your stomach. Plus, fiber often shows up in foods that are lower in calories, such as fruits and vegetables, so you feel fuller even though you’re consuming fewer calories. 

In a study of people with obesity following a reduced-calorie diet, researchers found that those who ate more fiber lost more weight. They were also more likely to stick to their macronutrient goals (e.g., eating a healthy amount of fat and protein with each meal from a variety of foods).

Good examples of high-fiber foods include:

• Berries

• Pears 

• Apples

• Leafy greens (e.g. spinach, kale)

• Broccoli

• Carrots 

Another great source of fiber is whole grains. Unlike refined grains (the type of carbs you find in white bread, white rice, and pastries), whole grains contain a host of healthy ingredients, including fiber, vitamins, and minerals. As a result, eating more whole grains, compared to refined grains, is linked to a lower risk of obesity, heart disease, diabetes, and even cancer. And they promote feelings of fullness, which can help you avoid overeating while losing weight on Zepbound.

Some guidelines recommend eating approximately 5 to 10 ounces of grains per day, with at least half coming from whole grains. Good sources of whole grains include:

• Oats

• Brown rice

• Barley

• Whole-wheat bread

• Whole-wheat, low-sugar cereal

• Wheat bran

Healthy fats

It may feel counterintuitive, but it’s true: Fat can be good for you! You just need to eat more healthy fats (see: unsaturated fat) instead of unhealthy fats (we’re looking at you, trans fat and saturated fat). When losing weight, some experts recommend getting 20%–35% of your total caloric intake from monounsaturated and polyunsaturated fats. 

Fat is energy-dense — meaning it has more calories per gram than protein or carbs do. While you should be mindful of your fat intake during weight loss, that doesn’t mean you should cut it out altogether. Your body burns slightly more energy when metabolizing unsaturated fat than when metabolizing saturated fats, which is part why you might be less likely to gain body fat when you eat it. It’s also been shown that swapping unhealthy fats for healthier ones can protect against weight gain and even lead to weight loss. 

For example, replacing red meat with white meat or fish or replacing butter with olive oil can help lead to small amounts of weight loss. Including healthy fats in your meals can also contribute to a more satisfying meal and help keep you full after eating.

A long-term study found that replacing saturated and trans fats with unsaturated fat, especially polyunsaturated fat, can prevent age-related weight gain. (Due to slowing metabolism, hormonal changes, and lifestyle shifts, the number on the scale can often increase with the number of candles on your birthday cake).

Good sources of healthy fats include:

• Nuts (especially walnuts)

• Seeds (e.g., flax seeds, sunflower seeds)

• Avocado

• Vegetable oils (e.g., canola oil, olive oil)

• Fatty fish (e.g., salmon, tuna)

Below we share a sample Zepbound meal plan for a day, organized by mealtime. Each meal includes a healthy mix of carbohydrates, proteins, and fats to support a balanced diet. These meal suggestions are based on guidelines published in The Medical Clinics of North America, and informed by research on the best foods to minimize Zepbound side effects. Below are different ideas you can include in your plan for each meal. 

Breakfast

• One cup of plain Greek yogurt with granola or berries

• Overnight oats with berries or chia seeds

• Baked egg bites or a tofu scramble with grilled veggies

Lunch

• Quinoa or brown rice topped with steamed vegetables and sesame seeds

• Grilled chicken or tuna salad on whole grain toast

• Spinach salad with chickpeas, grilled veggies, and sunflower seeds 

Dinner

• Grilled or baked chicken breast, tofu, or salmon with a side of roasted or steamed vegetables

• Lentil or tofu curry with brown rice

• Spinach or mixed greens with beans, olive oil, and your favorite grilled protein

Snacks

• A handful of your favorite nuts or seeds

• An apple or banana paired with almond or peanut butter

• Carrots with hummus

No foods are officially “off-limits” when taking Zepbound, but avoiding or limiting your intake of certain foods may make it easier to lose weight, ease the drug’s gastrointestinal side effects (e.g., diarrhea, nausea, vomiting), or both. Here are some foods it’s best to avoid eating on Zepbound.

Foods high in saturated and trans fats

As the so-called “unhealthy” fats, it’s a good idea to limit your intake of saturated fats and trans fats while taking Zepbound (or even if you’re not taking Zepbound). Eating more of these tends to lead to more weight gain, while replacing them with unsaturated fats tends to prevent weight gain. Plus, foods high in saturated fats can worsen nausea you may experience while taking Zepbound.

Saturated fat can impair your gut health, which is associated with obesity, chronic inflammation, and heart disease. Ideally, these fats should represent no more than 10% of your daily caloric intake. When creating a Zepbound diet plan, consider limiting foods such as: 

• Pastries (e.g., donuts, danishes)

• Fatty or processed meats (e.g., bacon, sausage, cheeseburgers)

• Whole-fat dairy products (e.g., butter, ice cream)

• Coconut or palm oils

• Fried foods 

It’s worth noting that frying is inherently an unhealthy cooking method. It causes food to absorb fat while losing water content. Deep-frying food specifically increases its trans fat content as well. Fried foods are linked to weight gain and belly fat, so it’s generally a good idea to avoid them when taking Zepbound. Plus, they may worsen some of Zepbound’s side effects, including nausea and heartburn.

Highly processed  foods

“Some of the foods we should limit when taking Zepbound are simply the calorie-dense foods with poor nutritional quality,” Jaeckel says. Highly processed foods are a good example, as they tend to be high in salt and calories, and low in fiber, protein, and essential vitamins and nutrients. 

Eating too much sodium can be bad for your heart and kidney, as it can raise your risk of both cardiovascular disease and chronic kidney disease. 

When it comes to weight loss on drugs like Zepbound, higher-sodium foods can contribute to water retention and bloating, adding to the GI discomfort that can already be a side effect of the drug. 

Sugary foods and drinks

Bites and beverages that are full of added sugars tend to be calorie-dense and offer little in the way of nutrition. Examples include candy, soda, and sweetened teas, among many others.  

Palinski-Wade recommends avoiding these common sources of empty calories. “These foods provide little to no nutritional value and limited satiety, making it easy to exceed your calorie needs and slow your weight loss progress,” she says. 

What’s more, sugary foods and drinks can cause a rapid spike in blood sugar levels, which can contribute to excess calorie intake and work against your weight loss goals on Zepbound. Some experts also recommend avoiding high-sugar foods, as they’ve been shown to worsen common digestive side effects of GLP-1s. 

Alcohol

In reviews of Zepbound, people sometimes report losing their taste for alcohol. That may be a good thing, since alcohol can exacerbate certain side effects of Zepbound, including heartburn and diarrhea. 

Drinking alcohol can also disrupt your weight loss journey, as you’re more likely to eat more food and calories when you drink.

A healthy Zepbound diet goes beyond focusing on what foods to eat and what not to eat while taking this medication. Here are a few more tips for creating and maintaining a well-rounded diet plan that supports your treatment journey. 

Eat smaller meals more often

“When taking Zepbound or any other GLP-1 medication, eating habits can change dramatically,” Jaeckel says. 

Someone who normally consumes two large meals a day may find themselves physically unable to do so once they start taking Zepbound, as the drug slows digestion and makes them feel full sooner. 

“My biggest push for clients taking any kind of GLP-1 medication is to eat smaller meals, more often,” Jaeckel says. “This allows the body to have regular hunger and satiety cycles while giving enough time to digest the food.” 

The eat-less, more-often strategy is often recommended for people taking GLP-1s, as it can also help alleviate some of the gastrointestinal distress caused by these drugs.

Track your macros

Palinski-Wade recommends that her clients on GLP-1s track their daily food intake. “This helps ensure they’re meeting their nutritional needs — especially protein — to minimize muscle loss and reduce unwanted side effects,” she explains. 

Paying attention to ingredient lists and nutrient content may help you more easily identify foods you should avoid on Zepbound, as many processed foods tend to be high in calories and sugar.

Eat mindfully

Eating mindfully is the practice of bringing mindfulness to your meals. In general, mindfulness is about paying attention to what’s going on in that moment and accepting it as it is without judgment. 

When it comes to eating, mindfulness is about giving that same attention and acceptance to your meal. Before each bite, you can look at and observe your meal. Then, you can take a bite and notice how it tastes and feels in your mouth as you chew. After you swallow, you can take a moment to savor the taste. 

Various studies have found that combining mindful eating with a weight loss regimen can lead to greater success. People who eat mindfully tend to be less likely to binge or emotionally eat and may even lose more weight over time.

Stay hydrated

More research is still needed, but a number of studies have found that increasing your water intake — whether through drinking more overall, drinking water before a meal, or replacing caloric drinks with water — can lead to more weight loss. 

Staying hydrated can also help combat some of Zepbound’s side effects, such as diarrhea and constipation. 

“The best thing you can do to prevent constipation is to stay hydrated and consume enough fiber throughout the day,” Hleap-Knight says. “Even if you are going to the bathroom without any problems, it’s essential for energy, appetite, and gastrointestinal health to get enough of both of these things.” If you’re experiencing diarrhea, it’s important to drink enough fluids to replace the water lost in your stool.

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While there’s no one-size-fits-all diet for people taking Zepbound, tailoring your eating habits to support your body’s needs can help you lose weight in a healthy, sustainable way.

• The recommended Zepbound diet is a reduced-calorie diet. Experts agree that what you eat can play a significant role during your treatment, often recommending a diet filled with nutritious whole foods.

• Prioritize protein, fiber, and healthy fats. These nutrients can help you feel fuller longer — and protein helps preserve muscle mass, which you need for a healthy metabolism. 

• Cut back on unhealthy fats, fried foods, alcohol, and sugary drinks and foods. These types of items can contribute to weight gain and digestive distress on Zepbound. 

• Change how you eat, not just what you eat. Smaller, more frequent meals can help reduce side effects like nausea and bloating, while mindful eating practices can stop you from overeating.