Nutrition on GLP-1 Therapy
The Grab-and-Go Grocery Checklist
A check-off shopping list of high-protein, high-fiber staples — including Costco and Sam's Club bulk picks — to print or pull up in the store.
Check off what you need before you shop. Warehouse club picks are noted for stocking up on freezer- and pantry-friendly staples in one trip — and every item here earns its place by delivering protein, fiber, or serious nutrition per bite.
Proteins
- Rotisserie chickenKirkland Signature / Member's Mark rotisserie chicken — shred and portion for the week
- EggsKirkland Signature / Member's Mark 2-dozen or 5-dozen carton
- Liquid egg whitesKirkland Signature egg whites carton
- Greek yogurtKirkland Signature Greek yogurt tub or individual cups, variety pack
- Cottage cheeseKirkland Signature / Member's Mark cottage cheese tub
- String cheeseKirkland Signature string cheese, large pack
- Frozen shrimpKirkland Signature frozen shrimp bag, already peeled and deveined
- Canned tuna or salmonKirkland Signature tuna pouches or canned salmon multi-pack
- Frozen salmon filletsKirkland Signature individually wrapped salmon portions
- Deli turkey or chicken slicesFresh from the deli counter or pre-packaged multi-pack
- Protein shakes (ready-to-drink)Kirkland Signature or Premier Protein shakes, multi-pack
- Protein powderKirkland Signature whey or plant protein tub
Plant Proteins & Fiber Staples
- Frozen edamameKirkland Signature steamable edamame bag
- Canned beans & lentilsKirkland Signature canned black beans / chickpeas multi-pack
- HummusSabra hummus tub (Costco) or Member's Mark hummus
- Mixed nuts & almondsKirkland Signature nut variety pack
- Nut butterKirkland Signature almond or peanut butter, twin-pack jars
- Chia seedsKirkland Signature chia seed bag
- QuinoaKirkland Signature quinoa bag
- TofuOrganic firm tofu, multi-pack
Produce (Fiber & Nutrient Density)
- Bagged spinach or spring mixKirkland Signature organic spinach / spring mix, large bag
- Frozen mixed berriesKirkland Signature organic mixed berries bag
- AvocadosCostco / Sam's Club avocado multi-pack
- Baby carrotsBulk bag
- Broccoli floretsFresh bagged or frozen steamable bags
- Sweet potatoesBulk bag
- Apples & pearsVariety multi-pack bags
Pantry & Freezer Staples
- Oatmeal (individual packets or tub)Kirkland Signature oatmeal packets or large tub
- Whole wheat / high-fiber pastaKirkland Signature or multi-pack from a name brand
- PopcornKirkland Signature individual air-popped bags
- Frozen mixed vegetablesLarge steamable bags
- Lentil or bean-based soupBulk cans — look for lower-sodium options
Why These Foods
Every item on this list comes from our high-protein, high-fiber food guide, which explains what each one delivers per serving — and both are built to fuel the 12-week strength training program.
This information is for general education only and is not a substitute for medical advice. Always follow the guidance of your Contour Health care team, and message us with any questions.
More in Nutrition on GLP-1 Therapy
- The High-Protein, High-Fiber Food GuideQuick-reference tables of high-protein, high-fiber, and nutrient-dense foods — with serving sizes and gram counts — built for smaller appetites on GLP-1 therapy.
- Eating Enough Protein Each DayProtein helps you feel satisfied after meals, supports steady energy, and — most importantly while you're losing weight — helps protect your lean muscle.…
- Preventing Muscle Loss Through DietNot all weight loss is the same. Losing muscle along with fat can leave you feeling weaker, slow your metabolism, and make it harder to keep weight off…
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