Introduction

Taking Zepbound can significantly reduce your appetite—but knowing what to eat is still key to losing weight, feeling good, and keeping the pounds off long term.

In this guide, you’ll find a complete Zepbound-friendly meal plan, including what to eat, what to avoid, and how to build balanced meals that support your goals—without hunger, guilt, or complicated tracking.

What Your Body Needs While on Zepbound

Zepbound slows digestion and reduces appetite, which helps you eat less—but it also means you need to focus on quality over quantity. Your meals should:

Be high in protein
Include fiber-rich vegetables
Limit processed carbs and fried foods
Be small, simple, and satisfying

Learn more: What to Eat While Taking Zepbound

Best Foods to Eat on Zepbound

Lean Proteins

• Chicken, turkey, fish, eggs, tofu, Greek yogurt, cottage cheese

• Protein helps preserve muscle during weight loss and keeps you full

Non-Starchy Vegetables

• Broccoli, spinach, zucchini, bell peppers, cauliflower

• High in fiber, low in calories

Healthy Fats (small amounts)

• Avocado, nuts, seeds, olive oil

• Fats improve satiety and hormone balance

Complex Carbs (in moderation)

• Quinoa, oats, sweet potatoes, lentils, brown rice

• Low glycemic carbs support energy without sugar crashes

Fluids

• Water, herbal tea, electrolyte drinks

• Hydration helps reduce constipation and fatigue on Zepbound

What to Avoid While on Zepbound

Fried foods – Increase nausea and delay digestion
Sugary drinks or desserts – Can spike blood sugar and reduce fat loss
Highly processed snacks – Trigger cravings and inflammation
Overeating large meals – Can lead to bloating or discomfort

Zepbound-Friendly Sample Meal Plan (16:8 or standard)

Meal 1 (Lunch)

• Grilled chicken breast

• Roasted broccoli & carrots

• ½ cup quinoa

• Sparkling water with lemon

Snack (Optional)

• Hard-boiled egg or Greek yogurt

• Handful of almonds or cucumber slices

Meal 2 (Dinner)

• Baked salmon or tofu

• Mixed greens with olive oil vinaigrette

• Small sweet potato or lentils

High-Protein, Low-Glycemic Snack Ideas

Snack	Approx. Protein
2 boiled eggs	12g
Low-fat cottage cheese	14–20g
1 oz turkey jerky	10–12g
Protein shake (low sugar)	20–30g
Chia pudding (unsweetened)	5–10g + fiber

Tip: Space your meals and snacks to avoid long stretches of fasting early in treatment if nausea is a concern.

Tips to Maximize Results with Food

Eat slowly and stop at 80% full
Choose meals you can prep ahead or assemble easily
Don’t skip protein—especially during weight loss
Avoid skipping meals early on if it leads to overeating later
Track how food makes you feel—not just calories

Related: Zepbound and Intermittent Fasting – Can You Combine Them?

Supplements to Consider (Ask Your Provider)

• Fiber supplement (e.g., psyllium husk) for constipation

• Multivitamin if food intake is low

• Electrolytes to stay hydrated

• Magnesium citrate to support digestion

Final Thoughts

Zepbound helps you feel full faster—but what you eat still matters. By focusing on protein, fiber, healthy fats, and hydration, you’ll support better fat loss, fewer side effects, and long-term success.

Keep meals small, simple, and protein-rich
Avoid high-fat, high-sugar meals that increase nausea
Build habits that make you feel energized—not restricted

Download our Zepbound Meal Plan & Shopping List to get started with 7 days of meals, snack ideas, and prep tips.