Mega Thread - Reta foods that work / foods that did not

[gimmeshelter]

I know, lots of posts on this topic..... Can we create a mega thread of foods that worked for you and foods that did not?

Delete if this is repetitive. Trying to create a living and long thread for those new to Reta in the hopes they can dial in nutrition from day #1.
Thank u !

 

[Calm Logic]

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.

Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:

Most high-quality whey isolates actually remove the fat and cholesterol, but they still lack the fiber and phytonutrients found in plants.

My favorite diet thread on GLPs (tirz) was carb/starch positive:

High carb, moderate protein, low fat plus a day or two of fasting per month is melting this saggy azz.

For preserving muscle, I do sometimes take GH peptides (in addition to creatine supplements and resistance training).

 

[gimmeshelter]

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.
Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:



My favorite diet thread on GLPs (tirz) was carb/starch positive:

These threads usually devolve quickly into low-carb, protein-based hype. Fiber is your friend, lol.
Gym bros think that reta is game changing compared to triz. But they are more similar than different, with tirz hitting two of the three receptors.

I love protein drinks as much as anyone, but animal protein is generally not the most heart healthy:



My favorite diet thread on GLPs (tirz) was carb/starch positive:

I'll delete if it becomes a waste of time .

 

[Calm Logic]

Not a waste of time. Just more bro than science at this forum (and most forums including Reddit) with the protein hype.

The scientific consensus is that a Mediterranean, plant-based diet is best for health.

GLPs make carbs even more an option for weight loss.

 

[gimmeshelter]

Not a waste of time. Just more bro than science at this forum (and most forums including Reddit) with the protein hype.

The scientific consensus is that a Mediterranean, plant-based diet is best for health.

And that works well on Reta? Meaning, helpful for keeping muscle w lifting and does not make u feel bad.

 

[Calm Logic]

Even NFL players do well on vegan, starch-based diets.

I'm not a vegan, but I'm just saying there is so much hype about protein, it's ridiculous.

The body doesn't store protein. It stores fat:

If you eat 300g of protein, and your body can only use 30g for muscle repair in a 4-hour window, the rest is stripped of its nitrogen (which stresses the kidneys) and converted into glucose or fat.

Protein can help with satiety, but so can starches (which have less calories by volume). Beans have the best of both worlds.

 

[gimmeshelter]

I was really looking for a list of foods that worked for you and foods that did not.
🙂

 

[Calm Logic]

A summary table of different foods, based on the threads I found (below):

The Ultimate Retatrutide & GLP-1 Food Consensus

Based on an extensive review of community discussions, here is the definitive breakdown of the most effective foods for those on Reta. The shift is clearly toward high-volume starches, legumes, and "clean" proteins that avoid the heavy digestive weight of traditional "protein-hype" diets.

Member Insights & Specific Food Strategies​

Member Username	The "Reta" Diet Strategy / Quote	Category / Specific Food
Calm Logic	"Plain sweet potatoes."	High-Volume / Sweet Potato
neo6488	"I've been enjoying an avocado with everything bagel seasoning on it."	Healthy Fats / Avocado
Grogu	"Fairlife milk (will never drink or use regular milk again)... Fairlife Protein Shakes."	Filtered Dairy / Fairlife
AxlBundy	"Addicted to mixing vanilla whey into fat free Greek yogurts... sometimes I add cinnamon and Splenda."	Light Protein / Greek Yogurt
bbbilly	"i have an unhealthy love for cottage cheese... 540cals for 72g of protein."	Light Protein / Cottage Cheese
conzopiriani	"Fresh berries! I feel like Marie Antoinette throwing back those pints."	Antioxidants / Berries
FartfulCodger	"Chicken breast and shrimp are the kings of natural protein."	Lean Animal Protein / Shrimp
Romulusguy	"Scallops and shrimp are easy to cook in an oven or pan."	Clean Seafood / Scallops
FilterOrDeath	"I drink Nurri because it is the consistency of water and has 30g of protein."	Hydration / Nurri Shakes
r4000	"Plain greek yogurt with 1.5 scoops of double chocolate protein powder, a few peanuts and blueberries."	Snack / Yogurt & Peanuts
chunkyTN	"I've been obsessed with two things. Apple slices with peanut butter."	Volume Snack / Apples & PB
randompersonrandom	"Eating a reasonable amount of fish plus a lot of fake meat (smart dogs, plant based chicken)."	Plant-Based / Meat Subs
Mayostardayonnaise	"Barebells Banana Caramel protein bars are really good, plus they have fiber."	Fiber Supplement / Bars
skeptick	"I got 14 laying hens... I try to eat 6 hard-boiled chicken embryos [eggs] a day."	Whole Food / Eggs

My bias is in Gemini's takeaway:

The "Reta" Metabolic Reality: Why Starches Win​

The common obsession with hitting 200g+ of protein often ignores basic human physiology: The body doesn't store protein; it stores fat. Any excess protein is simply deaminated by the liver, stripped of its nitrogen (stressing the kidneys), and converted into glucose or stored as adipose tissue.

On a triple-agonist like Retatrutide, your strategy should shift:

• Glycogen is Muscle Sparing: By eating high-volume starches (potatoes, rice, oats), you provide the clean glucose your brain and muscles need. This "spares" the protein you do eat for its actual job: structural repair.
  
• Volume Satiety vs. Caloric Density: 500 calories of boiled potatoes occupies significantly more physical space in the stomach than 500 calories of steak. On Reta, lean into that mechanical "stretch" satiety to keep "food noise" at zero.
  
• The Fiber-LDL Connection: For those of us monitoring cardiovascular health, the soluble fiber in beans and starches is our best tool for pulling LDL out of the system—something a high-meat "protein-heavy" diet simply cannot do.

Bottom Line: Stop chasing the protein hype and start fueling the machine. If you’re eating enough calories from whole-food starches and legumes, your protein needs are almost certainly being met while your performance and recovery stay at an all-time high.

The threads I found:

What are your favorite foods/snacks?

What have your favorite foods/snacks been on your journey? Is there anything now that you can't eat anymore/makes you sick?

glp1forum.com

Starting Reta

Hey all just want to say this forum has been so helpful, I’m on the younger side of people using Reta and been navigating the world of peps for around a month. I just ordered my first 30mg vial of Reta and I have everything I need. My main questions are what diet I should try to stick too/...

glp1forum.com

What diet worked for you on reta?

Hey, I’m about to start my first reta cycle so I’m looking to learn more about what works and what don’t. I have usually done a 60-72 (about 3 days) hour fast to lose weight/fat. I’m able to do this maybe once every two months or so. But every time it’s extremely difficult due to the immense...

glp1forum.com

Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts

Wall Street Journal, Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts - Food companies pack the nutrient into candy, coffee and even water; ‘How about a chicken breast, people?’

glp1forum.com

What's your favorite less-ordinary vegetable, and how do you like to cook it?

We know potatoes are good, and so are onions, corn, and tomatoes. But there are a billion other kinds of vegetables that aren't in every shopping cart. Share which ones you found out at some point are good enough to have at home! Mine's a three-way tie: Turnips and radishes, roasted. Both...

glp1forum.com

Protein suggestions

Hello everyone! I am struggling with protein. I usually have a protein shake with my coffee in the morning and I keep some protein bars on me for something throughout the day. What are you eating/drinking for protein. I’m not getting enough and would love some suggestions!

glp1forum.com

Switching to weight training from weight loss

I am starting week 4 of a 6 day weekly routine with Sunday’s off. Push/pull/legs/push/pull/legs. I have been fairly lazy with nutrition up to this point, and I still have 35lbs+ to lose. I have been simply working from a calorie deficit with a lot of protein drinks and bars, filled in with...

glp1forum.com

Portion sizes and calorie dense foods

For the first 8 or 9 months on tirzepatide, I didn't track my calories, but as my weight loss slowed in the last four or five months, I've paid more attention to portion size and calorie restriction. Reflecting on those past few months, I think one of my biggest takeaways is that I used to eat...

glp1forum.com

Meal replacement shakes?

Has anyone tried meal replacement shakes while on a GLP1? I’ll be traveling internationally to places that don’t have a great food selection. Been thinking about taking a meal replacement shake to have with me. Any suggestions?

glp1forum.com

Things you haven't eaten since starting on GLP-1....

I just found my selection of high grade pasta from Italy while looking for aluminium foil to keep my steaks warm. Then it came to me. I haven't had pasta with self made pesto since I started my journey on Tirz. What's would be your answer if I ask you?

glp1forum.com

Anyone have some great recipes to share?

We all know that the biggest part of the battle is the healthy, clean eating. Even though appetite may be supressed and food noise is reduced, healthy eating is the foundation to making positive lifestyle changes. Wondering if anyone has any favourite healthy meals they want to share or any...

glp1forum.com

Your best nutrition tips & tricks

Since this forum is still empty, I'll do the honors and get it started. What is your best small tweaks/tips or tricks in order to improve your diet and nutrition? I have a few that i find very useful myself, but I do realize that they might not be for everyone. I'm just a firm believer in...

glp1forum.com

Fitness & Nutrition

glp1forum.com

 

[LabRatts]

Even NFL players do well on vegan, starch-based diets.

I'm not a vegan, but I'm just saying there is so much hype about protein, it's ridiculous.

The body doesn't store protein. It stores fat:



Protein can help with satiety, but so can starches (which have less calories by volume). Beans have the best of both worlds.

I’ve never seen a healthy looking vegan, ever. Not a single one.

 

[PineCone99]

Beans for the win! 🙂 Ground beef + beans, even better.

So far (and I'm very new - only on my 3rd week of Reta) I haven't yet encountered a food that "doesn't work". I eat all kinds of everything, nothing has caused an issue yet.

 

[Calm Logic]

GLPs can also change the foods you want to eat:

https://glp1forum.com/threads/survo-is-weird.10978/

 

[deleted.user.16]

GLP meds will slow your digestion so ideally you should add lots of fiber and fermented foods to your diet. Beans, veg of all types, yogurt, kombucha, kefir, kimchi, sauerkraut, and/or psyllium husk fiber by the spoonful in your drinks or soups.

If you care about muscle then you're gonna need protein obvs.

Other than that, I'm not sure you have to have any sort of special diet. Honestly I've been eating various Campbell's soup and Huel packets for like 80% of my calories just because I'm too lazy to cook and everything's been fine.

 

[BNLFL]

I agree with the fiber, besides the nut crusted toast my with wife makes for out breakfast. We add oat bran to the protein powder shake we have for lunch and some other stuff that she does. Just a FYI for tonight. Splitting a pork steak on the grill. I also cut up a sweet potato to make sweet potato fries in the air fryer. We vary dinner and most of the time it's some type of protein. Usually only have beef/steak every other week. Might get some good ideas out of this thread.

 

[Calm Logic]

I’ve never seen a healthy looking vegan, ever. Not a single one.

To your point, my favorite vegan, the late John McDougall, MD, did look frail in his 70s, at least compared to the buff-looking, 60-something William Seeds, MD.

McDougall was a cancer researcher, so he warned against dairy since it can raise IGF-1. Of course, most of us here actually want higher IGF-1, at least while losing weight. And McDougall was a stereotypical academic who did not really strength train at all.

Seeds is all for protein and resistance training (like everyone else now), in addition to GH peptides (except HGH). But most Americans are lacking in resistance training rather than protein.

 

[ambot88]

I just try to stick to nutritious food, my calories are low so I want to make sure I'm getting a varied diet with all the nutrients. I tend to stick fairly low fat just because fatty stuff makes me feel bad but I did totally have a cheesy pizza for dinner last night, so, moderation I guess. I have always liked rice and for some reason it doesn't agree with me lately, so I'm not eating much rice despite it being a staple in my families diet. I find raw veggies don't digest great so I prefer cooked veg. I don't like creamy type protien shakes but there's one that is a beef protein and tastes like juice (ALT beef protein isolate) I try to drink one of those a day and then 3 small meals. I've lost over 60lbs and trying to figure out maintenance now.

 

[biobob]

I know, lots of posts on this topic..... Can we create a mega thread of foods that worked for you and foods that did not?

Delete if this is repetitive. Trying to create a living and long thread for those new to Reta in the hopes they can dial in nutrition from day #1.
Thank u !

I have had good success and satiety eating the same meal of 6-8 oz of lean chicken and 2 servings of Aldi Bbq Beans 🙂. Helps move things along too. Hahaha.

 

[Mc_ppka_tp]

I will admit that I'm a bit heavy on the protein but it does help with my satiety. I'm structuring my diet 200g protein, 40% carbs, and the rest fats of my daily calories. I get my daily calories from a food tracking app I use to help me track calories.

I'm finding that I enjoy eating single source foods. I'm not buying the processed just add boiling water stuff or the microwave a full dinner packages. So my grocery shopping is around the outside edge of the store.

I eat a lot of bachelor chow as my wife calls it. 93/7 ground beef or turkey with spices over air fried sweet potato with kimchi and a fried egg on top. I can switch up the seasoning to match my mood and it is quick and easy to make or to meal prep.

Raw vegetables have become a big part of my diet. Baby carrots, cauliflower, broccoli, cucumber, radishes, and celery with some fat free ranch make a great side to my protein.

Quaker rice cakes are awesome now. Used to think they were like eating packing peanuts but now the apple cinnamon are like a dessert and the white cheddar are a nice snack pre-gym.

 

[RJ760]

I will admit that I'm a bit heavy on the protein but it does help with my satiety. I'm structuring my diet 200g protein, 40% carbs, and the rest fats of my daily calories. I get my daily calories from a food tracking app I use to help me track calories.

I'm finding that I enjoy eating single source foods. I'm not buying the processed just add boiling water stuff or the microwave a full dinner packages. So my grocery shopping is around the outside edge of the store.

I eat a lot of bachelor chow as my wife calls it. 93/7 ground beef or turkey with spices over air fried sweet potato with kimchi and a fried chicken embryo on top. I can switch up the seasoning to match my mood and it is quick and easy to make or to meal prep.

Raw vegetables have become a big part of my diet. Baby carrots, cauliflower, broccoli, cucumber, radishes, and celery with some fat free ranch make a great side to my protein.

Quaker rice cakes are awesome now. Used to think they were like eating packing peanuts but now the apple cinnamon are like a dessert and the white cheddar are a nice snack pre-gym.

pro tip, throw a little natural peanut butter on top of the apple cinnamon rice cakes to take it up a notch. Can take that even further with some 80%+ Dark chocolate on top for the ultimate desert.

 

[Calm Logic]

My doc sold tirz to me by saying you can still eat pizza, go out to restaurants, and you never have to go to the gym. But like many here, my interest in pizza, chips, ice cream, etc. has greatly waned, while my interest in exercising has increased.

For protein shakes, the vanilla by Premiere Protein tastes great to me, like the flavor of vanilla ice cream. And I usually don't like vanilla protein shakes, preferring chocolate or coffee flavors instead.

When I have GI sides (from higher doses), toast with jam is my fave, like the BRAT diet (bananas, rice, applesauce, toast).

 

[BNLFL]

When I have GI sides (from higher doses)

My wife and I would both get some heartburn on 2mg when we started, and first pin on 4mg when laying down at night. It went away for weeks, now that first pin of 6mg last Friday, I got a tad.

 

[Calm Logic]

Alka-Seltzer counts towards water intake, haha.

 

[anhydrous]

Like Calm Logic I still eat pizza, chips, ice cream, etc but my interest in them is not all consuming as it was before. Instead of at least 4 pieces of pizza I have to make myself finish 1. Instead of ice cream every day I have it whenever the mood strikes. Instead of an all you can eat bowl of chips that magically gets refilled its 1 small bowl of chips or a bag of Quest's loaded taco flavor protein chips.

Because the appeal has been turned down from off scale high down to a low and my hunger is generally so blunted, I just eat as much or little of whatever appeals to me as I can. Fresh berries, apples, oranges, bananas, roasted root veggies, and pickled beets have all been staples. The only things that seemed to do real damage and was a chunky homemade Bolognese followed up by a big ribeye.

 

[BNLFL]

Alka-Seltzer counts towards water intake, haha.

So does chomping down a Tums/Rolaid with a water chaser. I do like Alka Seltzer Plus for colds.

 

[Calm Logic]

So does chomping down a Tums/Rolaid with a water chaser.

Too much calcium for me, even mild hypercalcemia with it.

 

[Calm Logic]

By the way, one of the oldest threads at Meso that is still going:

What R U Eating ?​

AI summary:

The GLP-1 & Retatrutide Shift​

The introduction of "Reta" (Retatrutide) and Tirzepatide into the community has changed what people post in the thread:

Protein Prioritization: Users on GLPs/Reta report "extreme satiety," meaning they can't finish large meals. The trend has shifted to

Protein-First Eating: eating the steak/chicken first and leaving the rice if they get too full.

The "Anti-Nausea" Diet: GLP users frequently mention bland foods—crackers, ginger tea, or cold proteins—to manage the "sulfur burps" or nausea common during dose escalations.[

Reta's "Glucagon" Effect: Retatrutide users often note a higher "thermogenic" feeling compared to standard Ozempic. They tend to report needing more hydration and electrolytes (sodium/potassium) to keep up with the increased metabolic rate.

Older Lifters & Insulin Sensitivity: Older members are increasingly using micro-doses of GLP-1s not for weight loss, but to keep fasted blood glucose in the 70s-80s, allowing them to eat more "OGH-style" carbs without bloating.

What R U Eating? ~ Old Guy Health Highlights​

Category	Popular Food Items	Context / Member Notes
Protein Staples	Grilled chicken breast, ground beef (90/10), egg whites, and salmon.	Focus on meal prepping in bulk for consistency during the week.
Carbohydrate Sources	Jasmine rice, sweet potatoes, cream of rice, and oats.	Cream of Rice is a "fan favorite" for pre/post-workout digestion.
Breakfast Favorites	Omelets with spinach/peppers, protein pancakes, and Greek yogurt.	High-protein starts; peanut butter is often added for healthy fats.
OGH Specials	Home-cooked comfort meals, hearty stews, and meat & potatoes.	OGH emphasizes balanced, "real food" over processed supplements.
The "Cheat" Meals	Pizza, massive burgers, sushi rolls, and Mexican food.	Usually posted on weekends or "refeed" days to boost morale.
Vegetables/Micros	Asparagus, steamed broccoli, and large mixed salads.	Used for volume and fiber during "cutting" or dieting phases.
Snacks & Extras	Almonds, protein bars, rice cakes, and cottage cheese.	Quick fixes used to hit specific macro targets between meals.

---

Key Takeaways from the Thread:

Consistency over Perfection: The thread shows that a sustainable routine beats a temporary crash diet.

The CoR Trend: Significant focus on Cream of Rice as a bodybuilding staple for easy carbs.

Community Feedback: Members often "rate" each other's plates and offer macro advice.

Health & Longevity: OGH encourages eating for long-term health markers, not just maximum size.

---

 

[lessthanhalf]

For overall health the mediterranean diet has very good evidence for reducing chances of many different health problems.
I think what works or is ideal depends quite a lot on how severe the obesity is. Gym bros trying to get to 12% body fat have different priorities and likely different metabolic conditions to those with BMI's over 35 or 40.
Achieving and sustaining large weight losses from a starting point of severe obesity generally requires foods optimised for hunger control, with as much satiety per calorie as possible. Some people on GLP's seem to be able to do it while still eating pizza and drinking beer, but for those with the most severe problems it may not be possible.
While the mediterranean diet is the best for health issues, it may not be the best for hunger control or long term weight loss as it is fairly high fat and low protein. A version of it with more protein, less olive oil and lots of salad, vegetables and fruit and less grains is probably better for weight control. Thankfully GLP drugs tend to improve food choices towards lower fat less processed foods anyway.
Generally speaking protein is the most satiating food per calorie, and you get the bonus of 20% of its calories being used up in digesting and metabolising it. Despite concerns about kidney stress from high protein diets, I found that my diet with 40-50% of calories from protein actually improved renal function and reduced proteinuria quite a lot. ( High protein diet is a very bad idea if there is significant renal failure, low protein diets slow down progression of renal failure, but this is not necessarily the case if renal function is still good, just with hyperfiltration and proteinuria ) But knowing renal function is likely a good idea before considering this.

 

[Calm Logic]

If the goal is simply to gain muscle while "cutting," then reta is arguably not better anyway compared to tirz. And for better or worse, diet can take a back seat to dosage. But I also like diet-neutral intermittent fasting, even for just 12 hours.

If cardiovascular health is not important to someone, then YOLO and get on steroids too while you are at it, lol. One reason I like reta is that it has a much better effect on LDL than tirz.

I agree that healthy fats can be overrated, just like protein. Except for fiber, everything is basically overrated since most Americans are more overnourished than anything.

But the culprit is not just processed foods. For example, that chicken is heart healthy is a myth (APPROACH study). Animal protein (especially at high amounts) is not associated with cardiovascular health. One of thousands of studies saying the same thing:

Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality

High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.

Cardiovascular health is also important for physical and mental performance.

For plant-based, a bro approach is by Tom Brady, so overkill except for starch:

TB12

tb12sports.com

In a nutshell, athletes need nutrients to fuel their bodies, and fruits and vegetables provide those nutrients without many of the negative side-effects of ultra-processed foods...

“I wake up and drink 20 ounces of water with electrolytes,” he says. After that, a high-calorie, high-fat, high-protein smoothie follows. The usual fare is bananas, blueberries, nuts, and seeds...

Around noon, Tom assembles his lunch according to his core principle of “mostly plants.” About 20 percent of his plate is a healthy protein (like a piece of fish), and the rest is vegetables — “lots of vegetables,” he notes — whole grains, and dark leafy greens. For the rest of the day, it’s nuts and seeds as a snack, 2 to 3 more protein shakes, a plant-packed dinner, and — not infrequently — a steaming cup of bone broth.

If you’re looking to eat more like Tom, start with the 80/20 rule outlined above... make sure 80% of your plate consists of plant-based food, with the other 20% representing animal product.

For comparison, "the best fighters in the ancient world were essentially vegetarian."

What Is the Gladiator Diet and How Do Vegetarian Athletes Stack Up? | NutritionFacts.org

I compare the diets of the Roman gladiator “barley men” and army troopers to the modern Spartans of today. The remains of dozens of Roman gladiators were

nutritionfacts.org

The vegetarians beat out their omnivore counterparts for cardiorespiratory fitness, but their strength didn’t differ. This suggests, at the very least, “that vegetarian diets do not compromise performance outcomes and may facilitate aerobic capacity in athletes.”

[The modern Spartans] eat the same kind of 75 to 80 percent starch diet, based on beans, corn, and squash, and have the cholesterol levels to prove it, with total cholesterol levels down at 136 mg/dL, which is essentially heart attack-proof...They don’t have special genetics, either, because data show that if you feed them enough egg yolks, their cholesterol levels creep right up.