If you intend to lose weight, semaglutide (commonly known by brand names like Ozempic) can be a helpful ally to keep throughout your journey. But while Ozempic may help jumpstart progress, your long-term success still depends on what you eat every day.
A balanced diet with the right food choices is key — not only for hitting your weight goals, but also for supporting your health and maintaining results even after you stop taking the medication.
To make things easier, we’ve put together an Ozempic diet plan (and a free PDF) with meals you can try.
How does Ozempic support weight loss?
Ozempic mimics a hormone called GLP-1, known to regulate blood sugar and make you feel satiated for longer, even after consuming smaller portions than your usual. It causes your digestion to slow down and sends signals to your brain that you’re full, prompting you to reduce your calorie intake and, as a result, lose weight.
Approved by the Food and Drug Administration (FDA) for type 2 diabetes, this medication is also sometimes prescribed for other metabolic concerns, such as weight management.
Because it works by reducing appetite, there’s always the risk that you might be unintentionally eating too little or not getting enough of the essential nutrients your body needs. It’s crucial to opt for nutrient-dense meals that can supplement your weight loss efforts without compromising your health.
That said, your Ozempic treatment shouldn’t be viewed as a way to fast-track your weight loss. During this period, you should also commit to building healthy eating habits you can maintain long after treatment ends.
What foods should you eat while on Ozempic?
Maintaining a wholesome diet while taking Ozempic not only helps you see results faster — it also benefits your overall health. A balanced diet can stabilize blood sugar, boost energy, support digestion, improve muscle health, and much more.
To make meal-planning easier, we’ve prepared a semaglutide-friendly meal plan PDF with ideas you can use as inspiration. But before we get into that, let’s look at the key food groups to incorporate into your meals.
High-fiber foods
Constipation can be a common side effect when taking Ozempic, but consuming high-fiber food items can prevent it while supporting your digestion. Try adding foods like oats, beans, lentils, chia seeds, broccoli, spinach, apples, or pears to your meals.
Lean protein
Protein is essential to protect your muscles during weight loss and keep you satiated between meals. Aim to include at least one source of protein in every meal. Good choices to consider are chicken, turkey, fish, eggs, Greek yogurt, tofu, or beans.
Fruits and vegetables
Produce adds vitamins, minerals, and antioxidants while being naturally low in calories, so it’s no surprise that most households consider these pantry staples. Fill half of your plate with a mix of colorful options like leafy greens, bell peppers, berries, and citrus.
Healthy fats
Heart-healthy fats keep meals satisfying and help your body absorb vitamins. Include small amounts of avocado, olive oil, nuts, seeds, and fatty fish like salmon or tuna to add beneficial fats to your diet.
Whole grains
Whole grains give you steady energy and more fiber compared to refined carbohydrates. Swap out white bread or pasta for healthier options like quinoa, brown rice, farro, or whole-wheat bread
Fermented foods
Gut-friendly items like yogurt with live cultures, kefir, sauerkraut, or kimchi may support your gut health and digestion, especially in the early days of your treatment when you’re still adjusting to Ozempic. Including these may also ease some of the gastrointestinal side effects you might experience.
What foods shouldn’t be on your Ozempic diet menu?
There really are no foods that are 100% “off-limits” when planning your Ozempic diet meal plan. However, some options can worsen side effects, while others may end up slowing down your progress towards weight loss.
By knowing which foods to limit and being mindful of how you consume them, you can give yourself the best chance at long-term success.
Greasy or fried foods
Since Ozempic slows digestion, high-fat and fried foods (like fast food, fried chicken, french fries, or even creamy, heavy sauces) tend to sit in your stomach longer. This can trigger nausea, bloating, or heartburn, none of which are pleasant to deal with.
Sugary drinks
Sodas, sweetened coffees, fruit juices, and energy drinks can spike your blood sugar and upset your stomach. They also add empty calories without keeping you full, making weight loss harder.
Highly processed foods
Packaged snacks, chips, pastries, and high-sodium TV dinners often pack in extra calories while offering very little nutrition. Eating too many of these foods can make it much more difficult to see noticeable, consistent progress.
Refined carbohydrates
White bread, regular pasta, and white rice digest quickly, leaving you hungry again soon after eating. Opt for whole grains instead — they digest more slowly and help keep you full longer.
Alcohol
Alcoholic beverages don’t just add empty calories; they can also lower blood sugar and worsen digestive side effects. Opt for non-alcoholic alternatives such as flavored sparkling water if you’re looking for something to sip while out with friends.
Spicy foods
Spicy foods aren’t always a problem for those taking semaglutide, but they can typically irritate the stomach and make nausea even worse if you’re sensitive.
7-Day Ozempic diet plan to help you stay on track
Staying nourished while taking Ozempic is much more manageable with consistent meal planning. To give you a head start, below is a simple 7-day Ozempic diet meal plan filled with balanced, nutrient-rich meals that are easy to make and even easier to love.
Each day includes breakfast, lunch, dinner, and snack ideas using foods you can find at most grocery stores. For more detailed recipes, grocery lists, and additional guidance, you can also download our Ozempic meal plan PDF.
Day 1
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Grilled chicken salad with mixed greens, cucumbers, tomatoes, and olive oil
- Snack: Apple slices with almond butter
- Dinner: Baked salmon with quinoa and roasted asparagus
Day 2
- Breakfast: Vegetable omelet with spinach, peppers, and mushrooms, and a side of whole-grain toast
- Lunch: Turkey and avocado wrap on a whole-grain tortilla
- Snack: Carrot sticks with hummus
- Dinner: Stir-fried tofu with broccoli, brown rice, and sesame oil
Day 3
- Breakfast: Oatmeal topped with walnuts, flaxseed, and sliced banana
- Lunch: Lentil soup with a side of mixed greens
- Snack: Cottage cheese with pineapple
- Dinner: Grilled shrimp with farro and roasted zucchini
Day 4
- Breakfast: Protein smoothie with spinach and your choice of berries
- Lunch: Quinoa salad with chickpeas, cucumbers, tomatoes, and feta
- Snack: Handful of mixed nuts
- Dinner: Baked chicken breast with sweet potato and green beans
Day 5
- Breakfast: Whole-grain toast with avocado and poached egg
- Lunch: Tuna salad with arugula, tomatoes, and olive oil with some whole-grain crackers
- Snack: Greek yogurt with pumpkin seeds
- Dinner: Grilled turkey burger (no bun) with roasted Brussels sprouts and fruit
Day 6
- Breakfast: Cottage cheese with sliced peaches and chia seeds
- Lunch: Lentil and veggie stir-fry with brown rice
- Snack: Celery sticks with your choice of nut butter
- Dinner: Baked cod with quinoa and roasted carrots
Day 7
- Breakfast: Scrambled eggs with sautéed spinach and mushrooms
- Lunch: Grilled chicken with whole-grain pasta and tomato sauce
- Snack: Protein shake with banana
- Dinner: Grilled salmon with roasted cauliflower and olive oil drizzle over brown rice
For a printable version you can easily keep on your fridge, get our free Ozempic diet plan PDF.
Ensure sustainable weight loss with support from the experts
Ozempic works best when it’s taken in tandem with nourishing eating habits that fuel your body and help you reach your weight goals. While our Ozempic diet plan PDF offers sample meals that can give your journey some structure, nothing can beat a nutrition plan designed specifically for you.
Working with a registered dietitian at Health Loft means you’ll receive one-on-one guidance to meet your body’s unique nutrient needs, reduce any unpleasant side effects, and achieve significant weight loss that you can maintain even after you stop taking Ozempic.
At Health Loft, we offer telehealth sessions that make consultations convenient and accessible. Many of our dietitians are also in-network with insurance companies, which means your visits could cost $0 depending on your coverage.
Connect with a Health Loft dietitian today to get started on your sustainable, expert-led weight loss.
This article was reviewed by Adrienne DePaul, MS, RDN. It is intended for informational purposes only and does not replace personalized nutritional advice.
