What To Eat on Zepbound? 5 Tips To Craft the Best Diet

Zepbound is a popular medication meant to be used as an aid for healthy and long-term weight loss. It contains the active ingredient Tirzepatide, and it is usually used as a once-weekly injection.

While Zepboound does a pretty good job of helping with weight loss by reducing your appetite and helping you feel fuller faster – it doesn’t do all the work. For the best results, it’s recommended to eat a caloric deficit. Also, since your cravings and appetite will likely be tamed, this is the ideal time to set up healthy long-term eating habits that will help you maintain a healthy weight even when you are no longer using Zepbound.

There is not a set “diet plan” that comes along with using Zepbound, and technically no foods are off-limits. But, there are some options that may enhance your health, weight loss efforts, and digestive comfort as you embark on this journey. As a general guide, we will key you into some of the main ideas behind how to best craft your “diet” while using Zepbound.

1. Lean proteins are a must

Lean proteins aren’t only important to help you feel satiated. Since you will likely be losing weight, you need to keep your lean protein intake high, so your lean muscle mass doesn't disappear along with the weight.

Lean proteins can be from animal-based or plant-based sources based on your dietary preferences. But, as an added benefit, plant-based proteins tend to also have fiber, phytonutrients, and zero cholesterol – unlike animal sources. Below is a list of lean protein options to mix and match into your diet (ideally every meal).

Lean protein options:

Tofu

Tempeh

Beans, lentils, and legumes

Eggs

Lean meats

2. Fiber is your weight loss (and healthy digestion) friend

Fiber is another key element that you will want to maximize while on your Zepbound weight loss medication.

Fiber is key for bulking out your meals, aiding in healthy digestion, and helping with digestive comfort and regularity. Digestive upset, including constipation, is a big complaint when people are using weight loss medications like Zepbound. And, fiber is the absolute healthiest way to keep things moving along.

Also, fiber comes from plants like fruits and veggies. These are packed with antioxidants, vitamins, minerals, and other phytonutrients to keep you looking and feeling your best. Try not to fall back on stripped-down fiber powders and supplements, as you will miss out on all the goodness of getting your fiber in through veggies and fruits. 

Fiber can be found in:

Whole vegetables

Whole fruits

Whole grains

Whole beans and legumes

Note: Notice a trend here? Plant foods should be kept as close to their unprocessed forms as possible for the best health benefits and fiber content. For instance, juices have healthy fiber stripped from the plants and aren’t ideal. Like to drink your fruits? Opt for a smoothie instead to keep the fiber in there.

3. Fermented foods can help keep your digestion and gut flora in check

Fermented foods might be overlooked when you are planning out your Zepbound diet. But, you shouldn’t overlook this digestive powerhouse.

Fermented foods contain healthy bacteria to keep your gut flora in check and thriving while on Zepbound. Even a little glass of kombucha, or a side of sauerkraut can really add to the healthy bacteria in your system. Pick out a few fermented foods you like and keep them on hand. A strong gut flora can make a big difference when the digestive upset side effects try to set in.

Healthy fermented foods:

Kombucha

Sauerkraut

Kimchi

Tempeh (Bonus: Also packed with fiber and protein)

Plant-based or dairy-based yogurt

Sourdough bread

4. Healthy fats can help you feel full while providing health benefits

Even though all fat was once demonized as a “no-go” when trying to lose weight. We know better now. 

All fats are not created equal. Bacon grease and saturated oils are not good options, but olive oil, avocados, nuts, and certain fish are packed with healthy fats. Not only do these healthy fats help you feel full faster and more satiated after eating, but many contain healthy omega-3 fatty acids.

While it’s good to incorporate these, keep in mind that fats have more calories per gram than protein and carbs. So even a smaller portion can pack in the calories. So, include them, but know that the amounts you need to eat don’t need to be large.

Sources of healthy fats include:

Nuts and seeds

Olive and avocado oils

Avocado

Certain fatty fish (salmon, tuna, mackerel, trout)

5. Focus on nutrient density when you are eating less

One of the key takeaways here when trying to set up a nutrition plan for the long haul, is it’s not 100% about eating as little as possible. Your body needs healthy fuel, antioxidants, fiber, and protein to function well and not precipitate other negative health conditions. You do this by making nutrient-dense choices. This is especially important if you are eating less volume overall.

Sure, you could eat only rice crackers for a day and stick under your calorie limit, but you’ve missed out on vitamins, minerals, protein, fiber, and phytonutrients to help you feel and function at your best. This is not healthy, even though it’s low calorie.

Your diet can be colorful and abundant, while still being low in calories and hitting all your nutritional needs. You do this by prioritizing nutrient density. If one snack choice is 20 calories less but has low fiber and protein, but another is 20 calories more with some fiber and protein (ideally from plant sources) – the higher-calorie one is the smarter choice.

Talk with a registered dietician if you would like some help planning things out, and reframing what a “healthy” diet can be.

PeptideVite supplement to help support a comfortable weight loss journey

Another way to help support your weight loss while you are using injectable weight loss medications, is to look into supplements that may aid in healthy digestion.

PeptideVite is a supplement developed by pharmacists and doctors to help support healthy and comfortable digestion – specifically crafted with medications like Zepbound in mind.*

PeptideVite from Zen Nutrients contains a blend of herbs, plant extracts, and vitamins that may make your weight loss journey a more comfortable a tolerable one.* Learn more about PeptideVite today.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.