Eating on Zepbound: Safe Meal Planning

Foods to Eat While on Zepbound

Nutrition while on Zepbound prioritizes nutrient quality rather than calorie reduction, focusing on adequate nutrient and food intake and consuming enough protein to minimize muscle loss. While on Zepbound, you should also focus on developing sustainable eating habits.

Nutrient-Dense Options for Sustained Energy

Despite a decreased appetite, eating enough food for sustained energy remains important. Prioritize nutrient-dense options rich in energizing B vitamins, such as beans and lentils, yogurt, nuts, eggs, avocado, and fish. Complex carbohydrates like whole grains, fruits, and vegetables are digested faster than fats and proteins, providing more energy sooner.

Lean Proteins and Healthy Fats

It’s recommended to consume at least 60 grams of protein daily. For reference, 60 grams of protein would be equivalent to 1.25 cups of Greek yogurt (20 grams of protein) at breakfast, three ounces of grilled, skinless chicken breast (25 grams of protein) at lunch, and four ounces of tempeh (22 grams of protein) at dinner. However, this number may vary depending on the individual. 

Prioritize unsaturated, healthy fats found in nuts, avocados, seeds, and vegetable oils. Unsaturated fats provide heart-healthy benefits. Eating healthy fats on Zepbound varies between individuals. There’s no specific fat recommendation while on Zepbound. Some people may experience more side effects from fatty foods than others, and they should limit their fat intake.

A Season Registered Dietitian can help determine how much protein and fat you should consume. Prioritize lean proteins like poultry (chicken and turkey), fish, eggs, legumes, tofu, low-fat dairy, and lean meats. Protein powders, shakes, or bars may be beneficial for some individuals.

Complex Carbohydrates

Complex carbohydrates are carbohydrates that contain fiber. Complex carbohydrates are digested and absorbed more slowly than their refined counterparts. Complex carbohydrates include legumes (beans and lentils), vegetables (non-starchy and starchy), fruits, and whole grains like quinoa, faro, and bulgar. 

A high-fiber diet reduces the risk of constipation. Aim for approximately 14 grams of fiber per 1,000 calories. Incorporate high-fiber complex carbohydrates like fruit, legumes, and whole grains.

Foods to Avoid While on Zepbound

Fried and Processed Foods

Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort—symptoms similar to Zepbound’s side effects.

Sugary Drinks and Desserts

Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.

When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Sugar drinks and desserts may fill you up in the short term, but provide minimal nutrition for their calorie content. And without sustaining satiety, adding sugary drinks and desserts to your eating plan may contribute to greater calorie intake overall, making it more challenging to achieve your weight loss goals.

High-Sodium and Saturated Fat Foods

Many foods high in sodium and saturated fat tend to be ultra-processed, high in calories, and low in nutrients. With a reduced appetite from Zepbound, it is important to be intentional with eating to ensure you consume sufficient nutrients, vitamins, and minerals. Limiting highly processed foods prevents you from filling up on foods that lack more of the nutrients you need for health. However, other health benefits of restricting sodium and saturated fats exist.

Monitoring sodium and saturated fat while on Zepbound supports reductions in blood pressure. Diets high in sodium and saturated fats are associated with elevated blood pressure. More than 70% of individuals with high blood pressure (hypertension) have overweight or obesity. A diet high in sodium and saturated fat can increase blood pressure. Reducing sodium intake is one of the first steps to managing blood pressure. 

Additionally, fatty foods may exacerbate side effects of Zepbound, like nausea. Limit foods high in saturated fats to help with managing nausea.

How to Plan Your Meals for Weight Loss Success

Balancing Macronutrients for a Healthy Diet

A balanced diet is key for lasting, sustainable weight loss. What’s more, a healthy diet with balanced macronutrients helps achieve protein and fiber goals as well as micronutrient needs. 

Aim for a balanced plate:

• ½ of your plate non-starchy vegetables: leafy greens, bell peppers, mushrooms, tomatoes, onions, carrots, cucumbers, zucchini, asparagus, artichoke hearts

• ¼ of your plate lean proteins: chicken, turkey, fish, seafood, tofu, tempeh, beans, lentils

• ¼ of your plate high-fiber carbohydrates: potatoes, sweet potatoes, corn, yucca, plantains, taro, whole grains (faro, whole-wheat bread or pasta, bulgar, barley, quinoa)

The balanced plate provides a framework for portion sizes and helps you meet protein, fiber, and micronutrient goals. If you struggle with eating the balanced plate at meal times, divide it into smaller meals. Alternatively, create balanced snacks that pair protein with high-fiber carbohydrates or non-starchy vegetables for a filling, nutritious, and satisfying snack. 

Staying Hydrated and Avoiding Overeating

Staying hydrated is a cornerstone of nutrition while on Zepbound. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.

Using Olive Oil for Healthy Cook

We all overeat at some point in our lives. Overeating on Zepbound may worsen side effects, such as nausea, abdominal pain or bloating, and changes to bowel movements. If you’re tempted to overeat, consider how you may feel after. And remember, you can always save some food for leftovers to enjoy the next day without worrying about feeling physical discomfort.

Olive oil is considered a healthier fat due to its high unsaturated fat content. Prioritize unsaturated fats instead of saturated fats when eating on Zepbound. Although still a high-calorie option, unsaturated fats contain heart-healthy benefits, supporting a lower risk of heart disease.

Still, be mindful of how much olive oil you use. Oils are concentrated sources of fat, which quickly and easily contribute calories to meals. Zepbound reduces your appetite. Eating foods drenched in olive oil can lead to satiety more quickly, preventing you from consuming sufficient nutrients from other foods. 

Additionally, too much fat at a meal may cause side effects of Zepbound, such as nausea.

Common Questions About Eating on Zepbound

Can You Eat Normally on Zepbound?

Over time, you may be able to return to a normal eating pattern (think three meals daily). However, eating normally may need to look different if your diet typically consists of high-fat and sugary foods, as these items may exacerbate Zepbound side effects.

What Happens If You Eat Too Much?

Suppose you eat too much (past the point of fullness). In that case, you may experience stomach discomfort, indigestion, or bloating—symptoms similar to eating too much without Zepbound. Overeating may also slow your weight loss progress. 

How Much Should You Eat?

Everyone is different. But, in general, it is important to consume sufficient amounts of protein and fiber while on Zepbound to help with weight loss. Aim for three to five eating occasions throughout the day, depending on medication side effects and your appetite. A registered dietitian can help you determine how much you should eat on Zepbound to support weight loss and minimize nutrient deficiencies and muscle loss. 

How a Season Dietitian Can Help You Stay on Track with Zepbound

Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Zepbound, working with you to manage side effects and ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.