FISH TESTED TO DATE
14832437
Free Shipping in Continental U.S. + Extra Savings with Subscribe & Save.
Free Shipping in Continental U.S. + Extra Savings with Subscribe & Save.
June 15, 2026
Starting a GLP-1 medication like Ozempic, Wegovy, or Zepbound is a big step. For many people, it comes with a mix of hope, relief, and — let’s be honest — a fair amount of uncertainty. What am I supposed to eat now? How do I make sure I’m still getting enough nutrients? What if I do this wrong?
If that sounds familiar, you’re not alone. And you’re asking exactly the right questions.
Here’s the reassuring truth: you don’t need a complicated plan. You need a few nutrient-dense foods you can rely on — foods that work hard for your body even when your appetite is quiet. And fish, particularly wild-caught tuna and salmon, belongs at the top of that list.
GLP-1 medications work by slowing digestion, reducing hunger signals, and helping regulate blood sugar. Most people on GLP-1s naturally eat significantly less — sometimes dramatically less — than they did before. That’s part of how they work.
But here’s what doesn’t change: your body’s need for protein, healthy fats, vitamins, and minerals. In fact, those needs may be even higher now, because your body is actively working to lose weight and preserve muscle at the same time.
A recent study presented at the European Congress on Obesity found that real-world GLP-1 users had critically low protein intake and frequently skipped meals altogether — creating a serious risk of muscle loss and nutritional deficiencies.1 And research published in Current Developments in Nutrition found that several key micronutrients, including vitamin B12, vitamin D, iron, magnesium, and omega-3 fatty acids, are commonly under-consumed during active weight loss.3
“Protecting muscle mass should be a central goal of any weight-loss program,” said lead study author Valentina Vinelli of IRCCS San Raffaele Hospital. “Muscle health depends on sufficient protein intake and regular physical activity, especially resistance exercise.”
When it comes to GLP-1 diet protein intake, nutrition experts recommend aiming for around 1.2 to 1.6 grams of protein per kilogram of body weight per day while on a GLP-1.2 For a 150-pound person, that’s roughly 80–110 grams of protein daily — a target that’s hard to hit when you’re eating smaller portions. According to the National Institutes of Health, adequate protein intake is essential during weight loss to help preserve lean body mass.11 This is why the quality of what you eat becomes everything.
Every meal is an opportunity. Make it count.
When your appetite is reduced and your meals are smaller, you need foods that deliver a lot of nutrition in a small package. For anyone researching the best foods for an Ozempic diet, especially high-protein options for GLP-1 users, wild-caught fish consistently tops the list — and for good reason.
Here’s why fish is such a natural fit for GLP-1 users:
TUNA
High-quality protein and rich in essential nutrients.
SALMON
Packed with protein and heart-healthy omega-3s.
EGGS
Complete protein with essential vitamins and minerals.
LEAFY GREENS
High in fiber, vitamins, and minerals to support your health.
Starting your meal with protein can help you feel fuller,
support muscle, and make the most of every meal.
If there’s one food that was practically designed for a GLP-1 diet, it’s tuna. A single 3-ounce serving of Safe Catch Elite Wild Tuna packs 24 grams of high-quality protein — right in line with the 20–30g per meal recommended for GLP-1 users,14 without requiring a large or heavy meal.
And the nutrition doesn’t stop at protein. Tuna also delivers:
For someone newly on a GLP-1, canned tuna is also one of the most practical proteins you can keep in your kitchen. No cooking required. No planning ahead. On the days when your appetite is low and the thought of preparing a meal feels like too much, opening a can of tuna and eating it over greens with a drizzle of olive oil is enough — simple, satisfying, and nourishing.
NBC News medical contributor Dr. Natalie Azar recommends consuming 20–30 grams of protein per meal every day for those on GLP-1 medications.14 A serving of Safe Catch Elite Wild Tuna delivers 24g of clean protein per serving (40g per can), with no fillers, no added water, and nutrients naturally preserved through its slow-cooked, do-not-drain process. Each can is also hand-packed to help retain natural nutrients and flavor — making it one of the most nutrient-dense high-protein foods for GLP-1 users on the market.
Here’s something worth knowing, especially if you plan on eating tuna regularly: not all canned tuna carries the same mercury risk. Mercury is a neurotoxin that accumulates in fish tissue over time, and independent research has shown significant variation in mercury levels from can to can — even within the same brand.5
For GLP-1 users eating fish multiple times a week as a primary protein source, this matters more than it might for an occasional tuna sandwich. Choosing a brand that actually tests for mercury isn’t just a nice-to-have; it’s a genuinely smart health decision.
Safe Catch is the only brand that tests every single tuna for mercury — 100% of fish, every time.6 Safe Catch Elite Wild Tuna is tested to a mercury limit of 0.1 ppm — 10x lower than the FDA’s action level. Safe Catch Wild Ahi Yellowfin Tuna is also mercury tested to 0.1 ppm, equally 10x lower than the FDA’s action level.6
Safe Catch’s mercury testing technology is also certified by AOAC Research Institute — the global gold standard for verifying scientific testing methods. Over 13 million fish have been tested, and about 1 in 4 tuna do not meet our purity standards.
When you’re already making thoughtful choices about what goes into your body, it makes sense to know exactly what’s in your tuna.
Source: Safe Catch mercury testing data vs. published research. Learn more about Safe Catch mercury testing →
If tuna is your everyday protein, salmon is your long-game investment. Rich in both protein and omega-3 fatty acids, salmon offers a nutritional profile that’s especially valuable for GLP-1 users thinking beyond weight loss — toward lasting heart, brain, and metabolic health.
A three-ounce serving of Safe Catch Wild Pacific Pink Salmon provides 18 grams of protein, plus meaningful amounts of EPA and DHA omega-3s that support heart, brain, and metabolic health.7 If you’re wondering whether whole fish or supplements are the better source, this breakdown of fish vs. fish oil omega-3s is worth a read. A large-scale study of over 217,000 adults found a potential link between higher omega-3 blood levels and a 35–40% reduced risk of developing early-onset dementia, regardless of genetic predisposition.8
Not all salmon is nutritionally equal — and for GLP-1 users prioritizing clean, nutrient-dense eating, the distinction between wild-caught and farmed matters. Wild-caught salmon feeds on a natural diet of smaller fish and plankton, resulting in a leaner protein with higher natural mineral content and a more favorable omega-3 to omega-6 ratio.12 Farmed salmon, by contrast, are increasingly fed plant-based and grain-based diets. This elevates omega-6 levels — which can work against the anti-inflammatory benefits you’re eating fish for in the first place.13
“Fatty fish — especially salmon — are rich in DHA and EPA omega-3 fatty acids, good for heart, brain, and eye health. With reduced appetite on GLP-1s, foods that deliver this much nutrition per bite are especially valuable.” — Liz Weiss, RDN, co-author of The GLP-1 Kitchen9
Beyond omega-3s, salmon is also one of the best dietary sources of Vitamin D — a nutrient that tends to be low in people managing higher body weight, and one that plays a key role in immune function, mood, and bone health.3
Safe Catch Wild Pacific Pink Salmon delivers 18g of protein per serving (30g per can) and is individually tested to a mercury limit of 0.04 ppm — 25x stricter than the FDA’s action level. Same rigorous testing. Same commitment to purity. Just as easy to keep on hand as a can of tuna.
It’s also worth noting that Safe Catch is the Official Seafood Partner of the American Pregnancy Association — a recognition that speaks directly to the brand’s commitment to purity for people who need to be most careful about what they consume.
Short answer: you don’t. And you probably shouldn’t.
Tuna | Salmon | |
|---|---|---|
Protein per serving | 24–26g | 18g |
Protein per can | 40–43g | 30g |
Omega-3s (EPA+DHA) | Moderate | Very High |
Vitamin D | Moderate | High |
Vitamin B12 | High | High |
Safe Catch mercury testing limit | 0.1 ppm (10x stricter than FDA)6 | 0.04 ppm (25x stricter than FDA)6 |
Best for | Quick protein-first meals | Omega-3, heart & brain health |
Protein per serving, protein per can, and mercury testing limit figures reflect Safe Catch product standards. Omega-3s, Vitamin D, and Vitamin B12 values are based on wild-caught fish general nutritional profile.7
Rotating between tuna and salmon throughout the week is one of the simplest, most effective nutrition strategies for someone on a GLP-1. You get the protein density of tuna and the omega-3 richness of salmon — covering more nutritional ground without complicating your routine.
The Dietary Guidelines for Americans recommend that most adults eat at least 8 ounces — about two servings — of fish per week.10 For GLP-1 users with elevated protein needs and reduced food intake, building fish into the diet three to four times a week is a practical and sustainable approach.
The key is variety and consistency — not perfection. You don’t need to overhaul your diet overnight. Simply swapping one or two meals a week to include wild-caught tuna or salmon is a meaningful step in the right direction.
Knowing what to eat on GLP-1 medications is just as important as knowing what to limit. Certain foods can worsen side effects, spike blood sugar, or crowd out the nutrients your body needs most:
The pattern is simple: the best foods for an Ozempic diet are whole, minimally processed, and nutrient-dense. The worst are the opposite. When in doubt, ask yourself: does this food work for my body or just fill space?
One of the most common challenges on a GLP-1 is that even thinking about cooking can feel overwhelming when you’re not hungry. These ideas require minimal effort and still deliver real nutrition. For even more inspiration, browse Safe Catch’s full recipe collection — designed for real life, not just ideal days.
One simple rule to remember: eat protein first. Whatever’s on your plate, start with the fish. If you fill up quickly — which you likely will — the most important nutrient is already in.
Starting a GLP-1 journey takes courage. It’s a decision made out of care for your own health, and it deserves to be supported by food that meets that same standard of intention.
You don’t need to eat perfectly. You don’t need a complicated meal plan or a pantry full of superfoods. What you need is a handful of reliable, nourishing options you can reach for on the hard days and the good ones alike.
Wild-caught fish — mercury tested and thoughtfully sourced, with a focus on purity and nutrition — is one of the best things you can put on your plate right now. Not because of a trend, and not because of a label. Because your body is working hard, and it deserves food that works just as hard in return.
When you’re ready to make fish a regular part of your routine, look for wild-caught options from a brand that tests every single tuna and salmon for mercury — not random samples, every fish. That level of mercury testing, transparency, and nutritional integrity is what separates a genuine commitment to purity from a marketing claim — from fish that’s sustainably sourced and MSC certified to fish that delivers real nutrition without hidden concerns. That’s what eating well on a GLP-1 actually looks like — and it’s simpler than you might think.
Curious about the story behind Safe Catch and why mercury testing became our mission? Read our story here.
What foods should you eat on GLP-1 medications?
Focus on high-protein, nutrient-dense whole foods like fish, eggs, lean meats, legumes, and vegetables. These foods support muscle preservation, fill common nutrient gaps, and are gentle on digestion — all critical priorities when eating less overall.3
How much protein do you need on Ozempic or Wegovy?
Most nutrition experts recommend 1.2–1.6g of protein per kilogram of body weight per day during active weight loss on a GLP-1.2 For a 150-pound person, that’s roughly 80–110 grams daily. Spreading protein across all meals — starting with protein first — is the most effective approach.
Is tuna good for a GLP-1 diet?
Yes. Tuna is one of the best high-protein foods for GLP-1 users — an excellent source of protein, omega-3 fatty acids, and essential nutrients like B12 and selenium, all in a low-calorie, easy-to-digest package. Safe Catch Elite Wild Tuna, for example, delivers 24g of protein per serving. When choosing canned tuna, opt for a brand that individually tests every single fish for mercury, especially if you plan to eat it regularly.
Can you eat salmon on GLP-1 medications?
Absolutely. Salmon provides both high-quality protein and omega-3 fatty acids (EPA and DHA), which support heart health, reduce inflammation, and may even help enhance the body’s natural GLP-1 response.4, 7 It’s one of the most nutritionally complete foods you can eat on this journey.
What to eat on GLP-1 medications when you have no appetite?
This is one of the most common challenges. Keep easy, no-cook options on hand — when appetite is low and you’re eating fish more frequently as your main protein source, choosing a brand that individually tests every tuna and salmon for mercury — like Safe Catch — gives you one less thing to worry about. Eating small amounts of protein-first meals throughout the day is more sustainable than forcing three large meals when appetite is low.
All health and nutrition claims in this article are supported by peer-reviewed research and official government health guidance.