Just started Ozempic, Wegovy, Mounjaro, or another GLP-1 medication for weight loss? Not sure what to eat or how to manage side effects? As a registered dietitian who's helped hundreds of patients succeed on these medications, I'm here to help. In this post, I'm sharing all my expert recommendations along with providing a free Ozempic Diet Plan PDF to help you navigate your weight loss journey with confidence.
Jump to:
- Quick Note: What This Guide Covers
- A Patient's Success Story
- Free Ozempic Diet Plan PDF
- What To Do in Your First Week on GLP-1 Medications
- Your Complete GLP-1 Diet Plan for Success
- Managing Side Effects Through Diet
- Tips for Long-Term Success on GLP-1s
- GLP-1 & Ozempic Meal Plan For Weight Loss - 1500 Calories 100g of Protein
- Frequently Asked Questions
- Ready to Start Your Journey?
Quick Note: What This Guide Covers
This guide applies to all GLP-1 medications (including Ozempic, Wegovy, Mounjaro, and Saxenda). While Ozempic is the most well-known, the nutrition principles and strategies I'm sharing work for the entire category of GLP-1 weight loss medications. As I discussed in my previous post about Ozempic, these medications can be incredibly effective - but only when combined with proper nutrition.
I regularly update this information based on the latest evidence around diet and GLP-1 medications. For those interested in the science behind these recommendations, check out this recent study published in Obesity that outlines optimal nutritional guidelines for people taking GLP-1 medications for weight loss.
A Patient's Success Story
Before diving in, I want to share a quick story. One of my patients (let's call her Sarah) came to me feeling hesitant about starting Ozempic. She'd tried everything for weight loss and was worried this would be just another disappointment. By following the exact nutrition plan I'm sharing today, not only did she achieve her weight loss goals, but she gained so much confidence that she started dating again and even fulfilled her dream of traveling the world. She also managed to come off the drug and maintain her weight loss whilst traveling. The key to her success? Having a solid nutrition plan and support from day one.
And let me be clear about something: there's absolutely no shame in taking GLP-1 medications. Weight loss is incredibly challenging, and biology makes it more difficult for some people than others. These medications aren't a "quick fix" - they're a tool that, when used appropriately and combined with proper nutrition, can work wonderfully for the right person. (Stay tuned for my upcoming post about who might be a good candidate for GLP-1 medications!)
Like Sarah, you can achieve your goals with the right support. While this guide provides a great foundation, every person's journey is unique. If you'd like personalized guidance on your GLP-1 medication journey, check out my online dietitian consultation services here.
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Free Ozempic Diet Plan PDF
To help you succeed on your journey, I've created a downloadable PDF that includes:
- A 5-day meal plan targeting 1500 calories and 100g of protein daily
- Shopping list and meal prep tips
- Strategies for managing common side effects
- Quick reference guide for portion sizes
What To Do in Your First Week on GLP-1 Medications
The first 7 days of starting weight loss drugs are crucial for setting yourself up for success. Let’s start with what I walk my clients through even before that first injection.
Avoid the "Last Supper" Mentality
One of the most common mistakes people make before starting weight loss medications is indulging in what's often called the "last supper" – a final feast before beginning their weight loss journey. While this pre-diet binge might feel like a satisfying farewell to old habits, it can seriously impact your first few days on the medication.
Weight loss medications typically work by slowing down gastric motility – in other words, they reduce how quickly food moves through your stomach. When you combine this mechanism with an oversized meal, you're setting yourself up for significant discomfort. The consequences can include severe nausea, uncomfortable cramping, and in some cases, vomiting.
If you're feeling the urge to have one final celebratory meal, consider timing it at least a week before starting your medication. This allows your body enough time to process the food and begin your weight loss journey without unnecessary digestive distress. Remember, the goal is to start your new health journey feeling positive and comfortable, not dealing with preventable stomach issues.
Prep Your Environment for Success
Just like with any healthy eating plan, preparation is key when starting GLP-1 medications. While these medications help control your appetite, having the right foods easily available will make your journey much more successful.
Before your first injection, take a few days to prepare your environment.. Remember - you'll be eating less overall, so the quality of what you eat becomes even more important. You want every bite to count nutritionally!
Here's your pre-start checklist:
- Do a thorough grocery shop (Check out the shopping list in the free PDF)
- Meal prep a few simple meals. This will be a life saver if you are dealing with a lack of energy or feeling unwell during your first week.
- Move high-fiber cereals and healthy snacks to the front of your pantry
- Set up a fruit bowl somewhere visible in your kitchen
- Prep easy-grab vegetables like cucumber, carrots, and celery sticks
- Stock up on lean proteins
- Prepare some balanced snacks (get ideas from my balanced snack post here)
Injection Tips: Timing, Location, and Dosing
When to Inject
Morning injections are usually your best option for several reasons:
- You're more likely to remember them as part of your morning routine
- If your choice of drug is one that is injected daily (such as Saxenda) then taking it in the morning will mean you get the full potency of the drugs throughout the day when you are eating rather than at night when you're sleeping.
- It's easier to establish a consistent routine
Where to Inject
Choose from these recommended injection sites:
- Abdomen
- Thigh
- Upper arm
Pro tip: Select the area where you have the most fat tissue - this will make the injection more comfortable and help with proper absorption.
A Critical Note About Dosing
Please resist the temptation to increase your dose faster than prescribed. I know it might be tempting to think "more equals faster results," but these medications are designed to start low and increase gradually for good reason.
Your body needs time to adjust to the medication. Rushing to higher doses too quickly can:
- Trigger severe side effects
- Make you feel miserable
- Potentially derail your entire journey
Trust the process - the gradual increase (what doctors call 'titration') allows your body to adapt properly. Remember, our goal is for you to feel good while losing weight, not suffering through the process!
Your Complete GLP-1 Diet Plan for Success
You are going to be eating less when taking weight loss drugs (if they're doing their job!), so it becomes even more important to get the most out of every bite nutritionally! This is what I focus on with my clients.
Getting Your Calories Right
Let me be crystal clear about minimum calorie needs:
- Women should aim for at least 1,200 calories daily, ideally closer to 1,500 calories if you're exercising.
- Men should aim for at least 1,500 calories daily and closer to 1800 if exercising.
- Most men and women will lose weight successfully on 1,500-1800 calories per day.
This is crucial to understand as eating too few calories can trigger 'metabolic adaptation' - where your body adapts to lack of fuel by burning fewer calories. This means even though you're eating very little, the weight won't budge.
BUT, please don't panic if you struggle to eat more than 1,000 calories in your first week - short term, this won't harm you. However, it's not sustainable long-term because you won't meet your protein, fiber, and healthy fat needs.
Warning Signs of Too Few Calories
Living on just a couple of snacks daily can lead to:
- Severe lack of energy
- Dull, lackluster skin (one of the first signs of nutrient deficiencies). If you're interested in how nutrition affects your skin's appearance, check out my complete guide to eating for glowy skin
- Hair loss
- Brittle nails
Remember: you're taking these medications to become healthier, not to compromise your wellbeing!
If you want to learn more about how many calories you should consume specific to you, I have written a full article on this concept. However counting calories is not as black and white as we may think so use this as a guideline only.
The Plate Method: Your Simple Framework
To get the right balance of nutrients, the simple framework I tell my patients to aim for is:
- Half your plate: vegetables
- Quarter of your plate: protein
- Quarter of your plate: carbohydrates
Include at least one portion of wholegrains daily, such as:
- Oats
- Wholemeal sourdough
- Wholegrain basmati rice or wholegrain pasta
Choosing whole grains over refined carbohydrates whenever possible is a great way to help support more stable blood sugar levels. Whole grains are higher in fiber and take longer to digest, which helps keep you feeling fuller for longer and prevents those blood sugar spikes and crashes.
If you're finding it difficult to eat, focus on getting in vegetables (for fiber) and protein before carbohydrates. This will help you meet your nutritional needs without overwhelming your digestive system, especially when appetite is reduced.
Healthy Fats to Include:
Its important to still include small amounts of healthy fats in your diet. I recommend trying to have a portion of oily fish at least once a week (e.g., salmon, mackerel, fresh tuna or trout). These are really important for overall health and wellbeing.
After that, try to have one of the below healthy fats daily:
- Avocado
- Nut butters
- Nuts and seeds
- Olive oil drizzled on vegetables and salads
Protein: Your Weight Loss Ally
Protein is absolutely crucial during weight loss and arguably even more important when on weight loss medications as you may experience faster weight loss than usual.
When losing weight, the goal isn’t just to see the number on the scale go down—it’s to lose fat, not muscle. Losing muscle is way too easy, but rebuilding it? That’s the hard part.
Fun fact: people in larger bodies often have significant muscle mass - it's needed to carry their body weight. We want to preserve that muscle as you lose weight!
By preserving your muscle mass, you'll maintain a higher metabolic rate since muscle burns more calories than fat. This will give you a huge advantage:
- If you decide to stop taking these medications in the future
- When trying to break through weight loss plateaus
- To help prevent rebound weight gain
Your Protein Targets:
- Aim for 1.6g of protein per kilogram of ideal body weight. This equals 0.7-0.8g of protein per pound if you are not familiar with kilo measurements.
- This will be a minimum 80g of protein daily for most people
If you want to learn even more about protein requirements you can read my protein post here.
Great Protein Sources:
- Meat
- Fish
- Eggs
- Dairy
- Soya products
- Lentils
- Beans
- High-protein hummus
Pro tip: Always have high-protein snacks at hand for low-appetite days. I love high protein yogurts and protein shakes for this purpose. I have linked some of my favorites below.
Meal Timing Strategy
When you eat is also an important factor to consider. I advise my clients to aim for three smaller meals a day rather than one big meal.
It can be very tempting to just have one large meal, but here’s why that’s not a good idea:
- It increases your risk of nausea and indigestion
- You won’t be able to get all the essential nutrients your body needs in just one meal
- Research shows that protein is better absorbed when spread throughout the day
By spacing out your meals, you’ll feel better, fuel your body properly, and make the most of your nutrition!
Gut Health on Weight Loss Medications
Looking after your gut health is crucial for feeling your best on these medications. Nobody wants to feel constantly backed up all the time, which can very easily happen.
To proactively manage this we need to concentrate on fiber, fluid, and movement.
Fiber Goals:
- Aim for 30g of fiber daily and 30 different plant-based foods weekly
Choose lots of wholegrains, fruit and veg with the skin on where possible and incorporate beans, peas, nuts and seeds into your daily meals. I have listed my top fiber foods previously so make sure to give that a read.
Fluid Needs:
Aim for at least eight glasses daily and drink between (not during) meals
Monitor your urine color. You want to aim for a pale straw color.
Set reminders to drink - these medications can mask thirst signals in addition to hunger signals so your at a much higher risk of dehydration.
Movement:
Regular movement helps keep you regular as it stimulates your digestive muscles and prevents constipation. It doesn't have to be anything too rigorous, regular walking is perfect just make sure to start from day one.
Managing Side Effects Through Diet
Let's look at about managing side effects, because with the right strategy, you can minimize a lot of the common issues people face.
What to Avoid To Minimize Indigestion
- Processed, fatty, heavily spiced foods
- Excessive caffeine
- Carbonated drinks
- Drinking through straws (as you may swallow excess air and feel bloated)
- Alcohol (especially in the first month as your body adapts to the medications)
Foods That Help
For nausea:
- Avoid cooking smells and foods with strong odors. Foods that are cold or at room temperature tend to have fewer odors.
- Ginger biscuits & ginger tea can be helpful
- Keep plain crackers on hand in your bag or desk drawer for sudden onset nausea
For constipation:
- Introduce flax seeds (start with 1 tsp, build to 2 tbsp). Drink an additional 150mls of fluid for every spoon of flax taken.
- Two kiwi fruits daily (skin on if tolerable)
- Regular walking
Tips for Long-Term Success on GLP-1s
Strength Train
You need to start strength training as soon as you begin these medications. Do not delay this. It is a crucial step to help you maintain your muscle mass during your weight loss journey. I recommend:
- Starting with twice weekly sessions, you can then build on this.
- Begin with simple exercises like bicep curls, squats and lunges.
- Invest in light dumbbells (3-5kg)
Understand Different Types of Hunger
There are three types of hunger you need to know about:
- 'Head hunger' - these are food cravings triggered by seeing, smelling, or hearing about food
- 'Stomach hunger' - this is true physical hunger
- 'Heart hunger' - this is emotional eating triggered by stress, anger, or loneliness
While these medications help with head and stomach hunger, they won't fix emotional eating. If you have struggled with emotional eating in the past now is a good time to work through these issues and maybe seek the support of a professional. Its important to find different ways to cope with difficult emotions that don't involve food. e.g., journaling, going for a walk in nature or phoning a friend.
Making The Most of this Time
I tell all my clients to think of these medications like training wheels on a bike—they give you extra support while you build the skills to ride on your own.
This is your chance to work on your relationship with food in a way that sets you up for long-term success. If healthy eating has felt like a struggle in the past, now is the perfect time to:
- Work with a dietitian to uncover any disordered eating patterns you might not even be aware of
- Build those healthy habits we talked about earlier while you have this extra support
- Tune into your hunger cues and recognize emotional triggers around food
- Develop strategies that will help you maintain progress after stopping the medication
The goal isn’t just to lose weight while you're on these medications—it’s to use this time to build sustainable habits and address any underlying challenges with food.
The people who see the best long-term results aren’t just the ones who lose weight but those who take this opportunity to create real, lasting behavior change.
GLP-1 & Ozempic Meal Plan For Weight Loss - 1500 Calories 100g of Protein
Here is an example of what a day of eating could look like when on a GLP-1 medication, but be sure to download the ozempic diet plan pdf for even more suggestions.
Breakfast: Greek Yogurt Bowl
- 1 cup Greek yogurt (unsweetened) – 150 calories, 20g protein
- ¼ cup mixed berries – 20 calories, 0g protein
- 1 tablespoon chia seeds – 58 calories, 2g protein
- 1 tablespoon honey – 64 calories, 0g protein
Total: 292 calories, 22g protein
Lunch: Chicken Salad
- 3 oz grilled chicken breast – 140 calories, 26g protein
- 2 cups mixed greens – 10 calories, 1g protein
- ½ cup cherry tomatoes – 15 calories, 1g protein
- ½ bell pepper, sliced – 12 calories, 0g protein
- 1 tablespoon olive oil (for dressing) – 119 calories, 0g protein
- 1 tablespoon balsamic vinegar – 14 calories, 0g protein
Total: 310 calories, 28g protein
Snack: Cottage Cheese & Veggies
- ½ cup low-fat cottage cheese – 90 calories, 11g protein
- ½ bell pepper (sliced) – 12 calories, 0g protein
- ½ cup cherry tomatoes – 15 calories, 1g protein
Total: 117 calories, 12g protein
Dinner: Grilled Chicken Salad
- 4 oz grilled chicken breast – 187 calories, 35g protein
- 2 cups mixed greens – 10 calories, 1g protein
- ½ cup cherry tomatoes – 15 calories, 1g protein
- ½ bell pepper, sliced – 12 calories, 0g protein
- 1 tablespoon olive oil (for dressing) – 119 calories, 0g protein
- 1 tablespoon balsamic vinegar – 14 calories, 0g protein
Total: 357 calories, 37g protein
Evening Snack: Greek Yogurt & Cottage Cheese
- ½ cup Greek yogurt (unsweetened) – 70 calories, 10g protein
- ¼ cup low-fat cottage cheese – 45 calories, 6g protein
Total: 115 calories, 16g protein
Daily Total:
Calories: 1,500
Protein: 100g
This meal plan offers a balanced mix of lean protein sources, healthy fats, and fiber-rich vegetables while meeting your target calorie and protein goals.
Frequently Asked Questions
Ozempic is actually a brand name for semaglutide, a medication that helps with weight loss and managing type 2 diabetes. Wegovy is another brand name for the same semaglutide drug. Since semaglutide works by regulating appetite and helping with blood sugar control, it's important to follow a balanced diet plan to get the most out of it.
Yes, you can drink alcohol while on Ozempic, but I strongly recommend avoiding it, especially in the first few weeks as your body adjusts to the medication. Many people actually find that their cravings for alcohol decrease once they start weight loss medications, and they may naturally go alcohol-free without even trying.
If you do choose to have a drink, avoid carbonated options, like prosecco, as the bubbles can cause bloating and discomfort. If you’re craving something fizzy, let the bubbles settle before drinking to minimize any discomfort. The best alcohol choices are a gin with a slimline mixer or a small glass of red or white wine. These options are lower in calories and are less likely to cause issues.
If you're struggling to eat enough because you're not feeling hungry, switching to liquid nutrition can be a great temporary solution.
Why does this work? Well, as I mentioned earlier, GLP-1 medications slow down the movement of food through your stomach. Since liquids pass through your system more quickly than solid foods, your stomach doesn’t have to work as hard to digest them, making them easier to tolerate.
You can try things like meal-replacement drinks, protein shakes, smoothies, or soups. However, it's important to limit this to just three days. This is meant as a short-term solution to help you through those initial adjustment days—not a long-term strategy. After that, aim to get back to solid foods to support your nutritional needs.
Everyone’s weight loss journey is unique, but initial weight loss tends to be rapid in the first few weeks. Don’t worry if it slows down, as this is completely normal! However, for some people, it may take longer to see noticeable weight loss, and there might not be much of a difference until you reach a higher dose of the medication. Patience is key as your body adjusts.
Research on weight loss medications, including GLP-1 medications like Ozempic, shows that people can expect significant weight loss in the first year. On average, clinical trials have found that patients on semaglutide (the active ingredient in Ozempic and Wegovy) may lose between 15% to 20% of their body weight within the first year of use. However, this can vary based on individual factors like diet, exercise, and adherence to the treatment plan.
It's important to note that weight loss tends to be most rapid in the first few months, and then it may slow down over time as the body adjusts. Additionally, long-term success depends on building sustainable habits, such as healthy eating and regular physical activity.
No, Ozempic is not taken daily. It is typically administered as a once-weekly injection. The usual dosage starts at 0.25 mg per week and can be gradually increased, depending on how you respond to the medication.
If you're interested in daily GLP-1 receptor agonists, medications like Saxenda (liraglutide) are typically taken daily. Be sure to follow your healthcare provider’s instructions and never exceed the recommended dose or frequency of administration.
Ready to Start Your Journey?
Download your free Ozempic diet plan PDF above, and remember - success comes from combining these medications with proper nutrition and lifestyle changes. If you'd like more personalized support, I offer one-on-one consultations to help you navigate your weight loss journey successfully. Remember: Many insurance plans cover dietitian consultations!
If you found this helpful, be sure to check out my other posts for more tips on weight loss, nutrition, and building sustainable habits.
Have questions? Drop them in the comments—I love hearing from you!
Remember to always consult with your healthcare provider before starting any new medication or diet plan.
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