While there aren’t any strict dietary guidelines to follow when taking Ozempic, you can achieve better weight loss results by sticking to a healthy and well-rounded diet. Here’s a list of foods to include in your Ozempic diet plan:
Protein-Rich Foods
Protein might be the most crucial food group for supporting weight loss. This vital macronutrient is used by the body for energy, muscle building, tissue repair, and numerous other functions.
This study from 2017 revealed that a protein-rich diet helps preserve muscle during weight loss. Maintaining muscle mass ensures that more of the weight you lose comes from fat.
So make sure to incorporate a mix of animal and plant-based protein sources. Examples of protein-rich foods include:
- Fish
- Eggs
- Poultry
- Lean cuts of beef
- Lean cuts of pork
- Legumes and beans
- Cottage cheese
- Greek yogurt
- Tofu
Vegetables (Non-Starchy)
Non-starchy vegetables are nutrient-dense foods are packed with antioxidants, vitamins, minerals and fiber all while being relatively low in calories. Adding non-starchy vegetables to your meals can also aid in weight loss by increasing your feelings of fullness without adding many calories.
Here are some non-starchy vegetables you could add to your diet:
- Green, leafy vegetables
- Brussels sprouts
- Broccoli
- Onions
- Peppers
- Celery
- Cauliflower
- Carrots
- Asparagus
- Tomatoes
Whole Fruits
Over time, fruit has been wrongly labeled as “bad” due to its natural sugar content. However, a study in 2016 found that including fruits in a balanced diet supports weight loss and helps maintain a healthy weight. But, drinking fruit juice or eating fruit with added sugar might not offer the same benefits.
Because fruit contains fiber, you’ll feel full longer. Try to eat mostly fresh fruit or frozen fruit without added sugar including:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
- Oranges
- Apples
- Pineapple
- Pears
- Grapes
- Watermelon
Whole Grains
Whole grains are less processed than refined grains. These are complex carbohydrates that take longer for the body to break down because they contain fiber.
Research indicates that whole grains improve gut health, promote weight loss and regulate blood sugar level. Whole grains include:
- Oats
- Quinoa
- Whole grain pasta
- Whole wheat bread
- Barley
- Brown rice
Beans and Legumes
Beans and legumes are plant-based proteins packed with potassium, fiber, folate and other nutrients. Some research has shown that individuals who eat more beans have a lower body fat percentage and smaller waistlines compared to those who consume fewer beans.
- Black beans
- Lentils
- Navy beans
- Chickpeas
- Edamame
- Dried peas
- Pinto beans
Nuts and Seeds
A 2022 study revealed that consuming nuts and seeds isn’t linked to weight gain or an elevated BMI. In fact, it showed that nuts could reduce the risk of infections, heart disease and diabetes.
The healthy fats, proteins, and fiber found in nuts can help you stay fuller longer, aiding your weight loss journey. Here are some nuts you might consider adding to your diet while using Ozempic:
- Pistachios
- Brazil nuts
- Pecans
- Almonds
- Cashews
- Walnuts
- Pine nuts
- Hazelnuts
- Macadamia nuts
Foods to Avoid on Ozempic, Wegovy, and Similar Medications
While everyone’s experience varies, some common trends in side effects have been observed among those taking semaglutide. High-fat foods and alcohol are the primary categories to steer clear of, along with foods that have a high glycemic index and high in sugar.
Some examples of foods to avoid include:
- Burgers and other types of red meat
- Fried chicken
- Cheese
- Alcohol
- Peanut butter
- Butter
- Oils
- Carbonated drinks like soda
- Sugary beverages such as juice
*Caffeine and spicy foods might worsen heartburn.
While semaglutide can increase the likelihood of side effects, and some people find specific foods worsen their discomfort, experts emphasize that no foods should be entirely off-limits.
In fact, certain foods like broccoli and beans are rich in essential nutrients. Ultimately, shared decision-making is crucial, as only you know how certain foods make you feel.
Foods and Drinks Less Likely to Cause Side Effects on Ozempic
While experts are cautious about recommending you cut out specific foods from your diet, they emphasize that there isn’t a one-size-fits-all “Ozempic diet.” No single diet works for everyone because each person is unique and what may work for one person might cause a side effect in another. In any case, foods that are less likely to cause side effects are low in fat, sugar and fiber.
According to Novo Nordisk, the manufacturer of Ozempic, some recommended options include:
Foods with high water content (soup)
Clear beverages
You may see their full list of healthy recommendations here.
Additional Tips to Reduce GI Discomfort While Taking Ozempic (Semaglutide)
Identifying specific foods that will or won’t cause gastrointestinal discomfort while on semaglutide is challenging since reactions vary from person to person. However, managing your diet is just one part of reducing stomach issues.
Here are some other strategies to help minimize side effects:
- Take Your Time. Eat slowly, chew your food thoroughly, and stop eating when you first feel satisfied.
- Stay Hydrated. Dehydration can worsen nausea.
- Go for a Walk After Meals. This will not only alleviate the symptoms but will also help prevent you from lying down after meals.
- Follow Medication Instructions. Injectable forms of semaglutide can be taken with or without food but Rybelsus should be taken on an empty stomach with a small amount of water at least 30 minutes before a meal for better absorption.
If you’re experiencing significant discomfort while taking semaglutide, consult with your prescribing physician to find out how these side effects can be avoided or managed.
Ozempic Diet Plan Examples
While taking Ozempic, health experts encourage you to eat a balanced diet not only to support your weight loss goals but also to avoid gastrointestinal symptoms. By focusing on certain foods and lifestyle changes you can most definitely prevent or reduce any side effects from taking Ozempic. Here are some Ozempic diet plan recommendations you can try:
Breakfast
Canadian Bacon and Swiss Omelet with Whole Grain Toast
Delicious (and less fatty) Canadian bacon and Swiss cheese omelet paired with a slice of whole grain toast gives you 315 calories, 28g of total carbs, 9g of fat, 29g of protein and 1g of fiber.
Egg and Veggie Breakfast Burrito
Scramble two eggs and add sautéed mixed vegetables plus about a quarter of avocado. Wrap everything in a tortilla. You’ll get 315 calories, 30g of total carbs, 18g of fat, 23g of protein and 19g of fiber.
Chocolate Banana Smoothie
Blend a small ripe banana with chocolate protein powder, low fat or unsweetened milk, and a teaspoon of cocoa powder. You’ll get 300 calories, 25g of total carbs, 6g of fat, 32g of protein and 4g of fiber.
Lunch
Chicken Salad
Mix shredded chicken with diced apple, red grapes, celery, walnuts and Greek yogurt then add honey mustard. Pair with a non-starchy veggie. This lunch meal provides 340 calories, 28g of total carbs, 11g of fat, 31g of protein and 6g of fiber.
Turkey Chili
Prepare a bowl of turkey chili and you’ll get 330 calories, 18g of total carbs, 12g of fat, 37g of protein, and 5g of fiber.
Herb Beef Skewers with Barley Salad
Prepare two herb-marinated beef skewers with a side of barley salad. You’ll get 360 calories, 15g of total carbs, 19g of fat, 31g of protein and 3g of fiber.
Dinner
Chicken Pad Thai
A Chicken Pad Thai dinner is packed with protein and delicious veggies. You’ll get 370 calories, 41g total carbs, 11g of fat, 28g of protein and 5g of fiber.
Sirloin, Sweet Potato & Brussels
Prepare a dinner of lean sirloin steak, roasted sweet potato, and Brussels sprouts for a meal that is only 350 calories, with 19g total carbs, 13g of fat, 39g of protein and 4g of fiber.
Fish Tacos
Grill tilapia and serve it in corn tortillas with avocado, shredded cabbage and a bit of Greek yogurt. This meal has 350 calories, 29g total carbs, 10g of fat, 39g of protein and 6g of fiber.
Ozempic Diet Plan from Real Users of this Weight Loss Injection
Lean meats, veggies, yogurt, cheese, sparing amounts of nuts and healthy fats, protein shakes. Repeat 🙂 I avoid carbs on their own – like bread, pasta, sugar, rice, etc, and just eat the carbs that appear in the veggies and such that I eat. I have no nausea doing this and steady weight loss.
I’ve got my 4th dose @ 0.25mg coming up later this week, and I’m pretty much eating what I normally eat, but I eating less. I’m not hungry as early, I seem to get full faster, and my compulsion to snack is gone.
Deep fried foods have for the most part lost their appeal. So no more fish & chips, I’ll have the baked fish instead (or whatever).
We went to Chick-Fil-A last night. (Not part of our normal menu) I got a regular Chick-Fil-A sandwich & an order of fries. I was able to eat just over half of it. I still felt stuffed at bedtime.
I went to the Dr on Friday. I’m down 89lbs since October. This is the same way I eat. The only thing to add is that I use the divided plate method. Divide plate in 1/2. One half of the plate is for vegetables (I mainly eat lower carb veg).The other 1/2 of plate, I divide in 1/2 again. One section of that (about 1/4) is lower carb fruits. Lots of berries. The other 1/4 is for protein, usually meat, cheese, or nuts. I always drink some raw milk with my meals. I never eat sugar or artificial sweeteners, and I never eat rice or pasta. I do eat small portions of potatoes. Also, no fried foods. Lunches, I mainly stick with a homemade chicken vegetable soup. Breakfast, turkey bacon in an omelet with spinach, tomatoes, and a sprinkle of cheese.
gonna be totally honest, i don’t really have a set diet! i eat almost everything i used to eat, because i’m not a poor eater, i just had no portion control and was hungry 24/7. although i have begun to track everything i eat and count calories, which has kept me on track, and i prioritize meals with high protein/low carb. i eat one large breakfast packed with protein (eggs, sausages, skyr yogurt), and a large dinner with half protein half vegetables and a small bit of carbs. that’s really all i need! but it definitely varies from person to person, doing this i’ve lost 15lbs in a month and a half so i’d say it works good for me, haha. drinking tons of water helps you stay full too and lessens the bad gut feelings post injection 🙂 good luck!!
I’ve gone from 150 lbs to 122, and I’m happy there. For me, I had to make sure I ate enough good, nutritious food, salads, protein, more veggies than anything else. Especially when your dosage goes up, you won’t be very hungry, but your body needs the right fuel. Protein shakes were helpful, hydration as well as nutrition. I’m just saying don’t eat a pack of cookies midday and nothing else because you aren’t hungry anymore. Take vitamins when you eat food as well, in case you are missing something because your volume of food will be way down.
I just started week 3 and am down 14lbs. I cut out sugar, carbs and trying to only eat lean meats, veggies and fruit. I do have butter and olive oil and avocado, the good fats. The most amazing thing to me is that I don’t think or obsess about food anymore. To me that makes this such an amazing drug and I feel like it’s changing my life already. Good luck!!
I calorie control and my target is 1200 a day.
I eat the same thing every day
Breakfast: 40g of dry fibre rich cereal
Lunch: cheese, crackers and grapes
Dinner: baby potatoes, broccoli and chicken and mushroom stir-fry
Various low calorie snacks
I’ve lost 149 pounds and am 10 pounds away from my goal
Today was a mini bagel, cream cheese, and tuna jerky for breakfast. Lunch was a chicken curry. Dinner was chicken pad gra pow and rice.
I usually get fruit in there for a snack but today I was bad. I had a Tim Tam cookie at the office and a couple of frozen chocolate covered banana slices for a snack. I may still have some fruit later. We will see how I feel. Right now, I’ve had 850-900 calories so I’ve got room to eat more.
I eat what I feel like.
I’ve lost 82 pounds over the past 9.5 months.