If you're taking a weight loss medication like Ozempic, Mounjaro, or Zepbound, you might be wondering what foods are best to pair with them. These medications reduce your appetite, but it's still important to get good nutrition on a lower calorie count. A thoughtful diet plan focused on fiber, protein, and healthy fats supports the medication’s effects on lowering blood sugar and body weight.
Understanding Ozempic and GLP-1 Medications
While many people use “Ozempic” as a catchall for many different GLP-1 medications that help with weight loss and blood sugar control, there are so many options, and it can be hard to keep the names straight. GLP-1 medications like Ozempic, Mounjaro, Zepbound, and generic compounded options do a great job of helping you lose weight by reducing your appetite. Picking the right foods to help fuel your body throughout the day can be tough, especially with a reduced appetite.
GLP-1 medications work on multiple fronts to help control blood sugar and produce weight loss. Specifically, Ozempic helps:
- Your pancreas produce more insulin, a hormone that helps “push” blood sugar into cells for energy.
- Control the liver’s production of blood sugar.
- Helps slow digestion, helping you feel fuller longer.
The medication assists in better blood sugar control and can help keep you fuller longer, thus reducing your appetite. In addition, medications like semaglutide may work on the appetite centers in the brain to reduce “food noise,” or pesky-and intrusive-thoughts about food. Research shows that taking a GLP-1 or GIP/GLP-1 may reduce calorie intake by 16 to 39%, leading to weight loss.
Despite these welcome changes to blood sugar regulation and appetite, you may need to adjust your diet to ensure you’re meeting your nutrient needs.
Read also: Transformations with Ozempic
The Importance of Diet and Exercise
Ozempic works best when taken in tandem with nourishing eating habits that fuel your body and help you reach your weight goals. The quickest route to reach your health goal is to pair the medication with a healthy diet (and exercise). Diet and exercise are essential companions to Ozempic. Sustainable changes in blood sugar and body weight require a multipronged approach. Continuing your current eating and exercise habits can delay progress and minimize Ozempic’s beneficial health effects.
Exercise increases the body’s sensitivity to insulin, helping to lower blood sugar levels. A high-fiber, protein-rich diet keeps energy and blood sugar levels stable.
General Dietary Guidelines for Eating on Ozempic
Maintaining a wholesome diet while taking Ozempic not only helps you see results faster - it also benefits your overall health. An Ozempic diet plan can accommodate different diets (like plant-based, vegetarian, or vegan), as well as your own food and cultural preferences. Ditch any stringent rules you’ve heard about eating on Ozempic. Instead, here are the basic tenets of a healthy, nutritious eating plan on a GLP-1:
- Prioritize protein: Protein helps maintain muscle mass, which is especially important when you’re losing weight. It also helps you feel fuller longer, which, in turn, can naturally reduce the number of calories you consume in a day. This will be key if you’re reducing your calorie intake. Focus on poultry, fish, lean cuts of pork and beef, and plant sources like tofu, tempeh, beans, and lentils.
- Fill up on fiber: Fiber is a nutrient that is filling, slows digestion to support blood sugar regulation, promotes gut health, and encourages healthy stools. Constipation is common on these medications, so foods high in fiber (think leafy greens, whole wheat and nuts and legumes) can help keep things moving.
- Add in healthy fats: Eating healthy fats like olive oil, avocado, fatty fish like salmon and sardines, as well as nuts and seeds, can help balance blood sugar and keep your heart in shape.
- Stay hydrated: Drinking enough fluids-especially water-can prevent dehydration and decreases the risk of constipation. Aside from plain water, you can stay hydrated by drinking coconut water, herbal teas, and infused water, and even by eating water-rich foods like watermelon, oranges, strawberries, cucumbers, and lettuce.
- Consume smaller meals more frequently: Gastrointestinal side effects are the most common when taking a GLP-1, with some nausea and even occasional vomiting. So, what can you eat on Ozempic to avoid nausea? Go for smaller meals, as having too much food “sitting in your stomach” can make you queasy and bloated.
Foods to Prioritize on an Ozempic Diet
For Ozempic to work for you, it’s advisable to incorporate certain foods into your diet. Consistent meal planning makes staying nourished while taking Ozempic much more manageable. Each day includes breakfast, lunch, dinner, and snack ideas using foods you can find at most grocery stores.
Lean Proteins:
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. Aim for at least 60 grams of protein daily while on Ozempic. Some recommendations encourage a higher protein intake of 1.0 to 1.2 grams per kilogram of body weight. Prioritize lean proteins like chicken, fish, seafood, eggs and plant-based options like tofu and tempeh.
Read also: Ozempic Meal Plan
Examples include:
- Chicken
- Turkey
- Fish (Salmon, Tilapia, Cod)
- Tofu
- Tempeh
- Lentils
- Beans
- Eggs
- Low-fat cottage cheese
- Greek Yogurt
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. Fruits and vegetables are low in calories but high in fiber, which helps you feel full longer, curbing hunger and reducing overeating-key factors in weight loss. Fruits and vegetables also provide essential vitamins, minerals, and antioxidants that support energy, immunity, and overall well-being, helping to counteract any nutrient gaps that arise with a reduced calorie intake. Additionally, fruits and vegetables have a high water content, helping you meet hydration needs. Aim for half of your plate to be non-starchy vegetables like leafy greens, bell peppers, mushrooms, tomatoes, onions, carrots, cucumbers, zucchini, asparagus, and artichoke hearts.
Examples include:
- Leafy Greens (Spinach, Romaine Lettuce, Kale)
- Broccoli
- Cauliflower
- Bell Peppers
- Tomatoes
- Cucumbers
- Zucchini
- Asparagus
- Artichoke Hearts
- Berries
- Citrus Fruits
- Apples
- Melon
- Peaches
- Plums
Healthy Fats:
Heart-healthy fats keep meals satisfying and help your body absorb vitamins. Prioritize unsaturated, healthy fats found in nuts, avocados, seeds, and vegetable oils. Unsaturated fats provide heart-healthy benefits. Healthy fats offer beneficial nutrients necessary for vitamin D and hormone production. They also contribute to satiety and help regulate blood sugar levels when eaten with carbohydrates. Eating healthy fats on Ozempic varies between individuals. There’s no specific fat recommendation while on Ozempic. Some people may experience more side effects from fatty foods than others and should limit their fat intake.
Examples include:
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- Avocados
- Nuts (Almonds, Walnuts, Pistachios, Cashews)
- Seeds (Chia, Flax, Hemp)
- Olive Oil
- Fatty Fish (Salmon, Sardines)
Whole Grains:
Whole grains give you steady energy and more fiber compared to refined carbohydrates. Whole grains and starchy vegetables are essential to a balanced diet, providing sustained energy and supporting weight loss goals. Whole grains include brown rice, whole wheat bread and pasta, farro, bulgar, barley, quinoa, and amaranth. Starchy vegetables and whole grains should make up ¼ of your Diabetes Plate-choose either starchy vegetables or whole grains, or do a mix, but keep the portion to ¼ of your plate. Whole grains are complex carbohydrates, meaning they contain fiber and are digested and absorbed more slowly than their refined counterparts. Whole grains release energy slowly, preventing blood sugar spikes and keeping you fuller for longer. Replacing refined grains with whole grains helps maintain steady energy levels throughout the day to reduce cravings and overeating.
Examples include:
- Brown Rice
- Quinoa
- Whole-Grain Bread and Pasta
- Oats
- Farro
- Bulgur
- Barley
- Amaranth
Gut-Friendly 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.
Examples include:
- Yogurt with Live Cultures
- Kefir
- Sauerkraut
- Kimchi
Foods to Limit or Avoid
There really are no foods that are 100% “off-limits” when planning your Ozempic diet meal plan. GLP-1s, like Ozempic, are designed to be paired with a healthy, balanced diet, so you should generally limit foods that are high in calories and low in nutrition. Plus, making sure the foods you eat are high in nutrients will give you the most sustained energy and help you feel your best.
- High-Fat 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. Fried foods, fast food, and greasy food can take a long time to digest (and sit like a rock in your stomach). They also tend to be high in calories and low in good-for-you nutrients, so they may stall weight loss, cause GI upset, and mess with blood sugar regulation.
- Sugary Drinks: Sodas, sweetened coffees, fruit juices, and energy drinks can spike your blood sugar and upset your stomach.
- Processed Snacks: Packaged snacks, chips, pastries, and high-sodium TV dinners often pack in extra calories while offering very little nutrition. Ultra-processed foods undergo a lot of changes and are often higher in calories, added sugars, sodium, and unhealthy fats. Examples include fast foods, frozen foods like pizza and ready meals, condiments like ketchup and BBQ sauce, chips, pretzels, and candy.
- Refined Grains: White bread, regular pasta, and white rice digest quickly, leaving you hungry again soon after eating. Refined carbohydrates include foods like white bread, French fries, donuts, cakes, and other high-sugar foods.
- Alcohol: Alcoholic beverages don’t just add empty calories; they can also lower blood sugar and worsen digestive side effects. Alcohol doesn’t offer much nutritional value but can easily add extra calories to your diet. Even a small amount may increase the risk of certain cancers, like breast cancer. Interestingly, there’s research in JAMA Psychiatry to suggest that taking semaglutide (the medication in Ozempic and Wegovy) is associated with less drinking and craving for alcohol-so reducing your intake may be easier when you’re on a GLP-1.
Sample Ozempic Diet Recipes
Here are some recipe ideas that align with the dietary guidelines for those taking Ozempic:
Breakfast Ideas:
- Eggs, Spinach, and Onion: A simple breakfast recommended by Dr. Katrina Mattingly, Chief Medical Officer of Options Medical Weight Loss, to ensure enough protein and prevent muscle loss while taking GLP-1s.
- Pumpkin Seed Granola with Millet and Oats: A hearty, low-fat granola with oats, millet, almonds, sesame seeds, and pumpkin seeds, sweetened with pureed dates and flaxseeds. Serve with berries, sliced banana, or chopped apple.
- Oatmeal Breakfast Bake with Berries and Almonds: A creamy oatmeal bake topped with blueberries and raspberries, requiring just 10 minutes of preparation.
Lunch Ideas:
- Mediterranean Chicken Salad: A nutrient-packed salad recommended by Jennifer Lynn-Pullman MA, RD, CDCES, CSOWM, LDN.
- Caribbean Black Bean Soup with Mango Relish: A nourishing soup featuring black beans and sweet potato, both high in soluble fiber.
- Broccoli Pasta Salad with Red Pepper Pesto: A 30-minute pasta salad with artichokes, roasted red peppers, pine nuts, and whole-grain pasta.
Dinner Ideas:
- Salmon with Quinoa and Roasted Brussels Sprouts: A dinner recommended by Katie Janeczek (MS/RDN/LDN), dietician and nutritionist at Ciba Health. Lightly coat salmon with olive oil, lemon juice, salt, and pepper. Roast Brussels sprouts with olive oil, salt, and pepper. Cook quinoa separately.
- Plant-Based Protein Kebabs: Tofu-based kebabs are fantastic for people who take GLP-1 medications.
- Tilapia with Tomatoes and Feta: A low-fat fish dish with fresh tomatoes, feta cheese, lemon, shallots, and garlic.
- Chicken Stir-Fry: A light and healthy stir-fry with nonstarchy vegetables and lean chicken.
- Shrimp and Veggie Sheet Pan Dinner: A sheet pan dinner with shrimp, broccoli, bell peppers, tomatoes, and zucchini, seasoned with Italian seasoning and garlic.
- Mediterranean Chicken Thighs with Yogurt Sauce: Chicken thighs with a homemade yogurt sauce, combining perfectly browned chicken with Greek yogurt, fresh dill, and garlic.
Snack Ideas:
- Hummus and Baby Carrots: A quick and easy snack recommended by Katie Janeczek.
- Popcorn with Healthy Toppings: Air-popped popcorn with low-fat toppings like Cocoa Loco or Chili-Lime.
- Lentil-Walnut Pâté: An earthy lentil walnut pate served with oil-free whole grain crackers or crudités.
Dessert Ideas:
- Chewy Apple-Raisin Oatmeal Cookies: A healthy spin on oatmeal cookies sweetened with mashed banana and maple syrup.
- Outrageously Healthy Black Bean Brownies: Black bean and oat brownies with 7 grams of fiber per brownie.
- Apple-Raspberry Crisp: A crumble made with oats, apples, and frozen raspberries, sweetened with almond butter and maple syrup.
Managing Potential Side Effects
Several side effects are associated with Ozempic use. It is important to be aware of these and how to manage them.
- Possible Thyroid Tumors, Including Cancer: Tell your health care provider if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer.
- Inflammation of Your Pancreas (Pancreatitis): Stop using Ozempic® and call your health care provider right away if you have severe pain in your stomach area (abdomen) that will not go away, with or without vomiting.
- Low Blood Sugar (Hypoglycemia): Your risk for getting low blood sugar may be higher if you use Ozempic® with another medicine that can cause low blood sugar, such as a sulfonylurea or insulin.
- Dehydration Leading to Kidney Problems: Diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems. It is important for you to drink fluids to help reduce your chance of dehydration.
- Severe Stomach Problems: Stomach problems, sometimes severe, have been reported in people who use Ozempic®. Tell your health care provider if you have stomach problems that are severe or will not go away.
- Serious Allergic Reactions: Stop using Ozempic® and get medical help right away if you have any symptoms of a serious allergic reaction, including swelling of your face, lips, tongue, or throat; problems breathing or swallowing; severe rash or itching; fainting or feeling dizzy; or very rapid heartbeat.
- Gallbladder Problems: Gallbladder problems have happened in some people who take Ozempic®. Tell your health care provider right away if you get symptoms which may include: pain in your upper stomach (abdomen), fever, yellowing of the skin or eyes (jaundice), or clay-colored stools.
Tailored Advice for Different Age Groups
Your nutritional needs may shift with age, especially as you go through perimenopause and menopause. Here’s tailored advice for your 30s, 40s, 50s, and 60s.
In Your 30s:
Focus on eating enough protein and fiber to maintain muscle mass and prevent nutrient deficiencies. Lean proteins, whole grains, legumes, vegetables, fruits, and dairy or plant-based alternatives are essential.
In Your 40s:
Prioritize a protein-rich diet and anti-inflammatory foods to counteract muscle loss and support joint and heart health during perimenopause. Limit refined carbohydrates and added sugars.
In Your 50s:
Focus on bone health by consuming foods rich in calcium and vitamin D, such as fortified dairy and plant-based alternatives, as well as fatty fish. Continue to prioritize anti-inflammatory foods and sources of protein.
In Your 60s and Beyond:
Prioritize fiber and fluid intake to prevent dehydration and support digestive health. Consume protein-rich foods for muscle health and bone density. Eat a heart-healthy diet that’s low in saturated fat.