Ozempic diet meal plan
Updated on Aug 5, 2025
Make your journey smoother with our Ozempic diet meal plan. Tailored to support those taking Ozempic, this plan features gentle, low-calorie meals to reduce side effects and help you feel your best.
Meal plan grocery list
Dairy & eggs
Eggs
Egg whites
Cottage cheese
Greek yogurt
Almond milk
Low-fat cheese
Meats
Chicken breast
Ground turkey
Fish & seafood
Salmon
Shrimp
Canned tuna
Fresh grocery
Baby spinach
Lettuce
Kale
Zucchini
Cucumbers
Bell peppers
Carrots
Blueberries
Apples
Strawberries
Avocados
Lemon
Garlic
Ginger
Dry goods
Oats
Plant based
Chia seeds
Hummus
Cans & jars
Bone broth
Spices & sauces
Olive oil
Meal plan overview
Complement your journey with the Ozempic diet meal plan. This plan features light, easy-to-digest meals tailored to help minimize side effects and improve well-being.
Ideal for those taking Ozempic, it offers nourishing options that promote satiety, support blood sugar balance, and fit your goals.
Foods to eat
Lean proteins: Stick to chicken, turkey, fish, and eggs for light meals.
Non-starchy vegetables: Use zucchini, spinach, cucumbers, and carrots to stay full.
Fiber-rich fruits: Choose berries, apples, and citrus to aid digestion.
Light carbs: Include oats, brown rice, and quinoa in small portions.
Low-fat dairy: Eat Greek yogurt, cottage cheese, and light cheese sparingly.
Hydrating foods: Add broth, lemon, and ginger to ease medication side effects.
✅Tip
Foods not to eat
Greasy or fried foods: Avoid foods that may trigger nausea or indigestion.
Sugary treats: Limit baked goods, candy, and sweet drinks that may affect blood sugar.
Carbonated drinks: Eliminate soda and fizzy water to prevent bloating.
Heavy dairy: Cut back on cream, butter, and rich cheeses if they cause discomfort.
Spicy or acidic foods: Avoid if you experience heartburn or reflux.
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Main benefits
The Ozempic diet meal plan is tailored for those taking Ozempic. It prioritizes small, protein-rich meals that promote fullness and minimize nausea. Low-glycemic carbs and hydrating foods help support blood sugar balance. The plan eases digestion and helps maximize the benefits of medication.
How to budget on this meal plan
Choose budget-friendly, easy-to-digest foods like eggs, Greek yogurt, and brown rice. Use frozen or seasonal vegetables to save money. Cook smaller portions to match your reduced appetite and avoid throwing food away. Plan simple meals with a few ingredients to keep it affordable.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Snack ideas that are light and medication-friendly:
- Low-fat yogurt with berries
- Scrambled egg in a wrap
- Banana smoothie with protein powder
- Oatmeal portion with cinnamon
- Cucumber slices with hummus
- Rice crackers and cottage cheese
- Chilled bone broth with herbs
Hydrate slowly and consistently to minimize side effects. Drink water with lemon or cucumber slices for a refreshing boost. Stick to still water and avoid fizzy drinks. Bone broth and decaf herbal teas are good choices. Smoothies made with almond milk and frozen fruits can be light and hydrating.
Choose well-tolerated proteins like eggs, Greek yogurt, and canned tuna to build meals. Add easy-to-digest vegetables such as carrots and zucchini. Use healthy fats from olive oil and avocados in moderation. Include small portions of berries and quinoa for vitamins and fiber. Drink water to stay hydrated and support your medication's effects.
Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, chia seeds, and blueberries
- Lunch:Grilled chicken breast with kale, carrots, and lemon-garlic dressing
- Dinner:Baked salmon with zucchini and baby spinach
- Snack:Cottage cheese with sliced strawberries
- Calories🔥: 1800Fat💧: 65gCarbs🌾: 160gProtein🥩: 135g
Day 2
- Breakfast:Scrambled egg whites with spinach and low-fat cheese
- Lunch:Ground turkey with cucumbers, bell peppers, and lettuce wraps
- Dinner:Shrimp sautéed with garlic and ginger, served over steamed kale
- Snack:Greek yogurt with apple slices
- Calories🔥: 1750Fat💧: 62gCarbs🌾: 155gProtein🥩: 130g
Day 3
- Breakfast:Oats with almond milk, chia seeds, and strawberries
- Lunch:Chicken breast salad with lettuce, cucumbers, and olive oil-lemon dressing
- Dinner:Canned tuna stir-fried with zucchini, carrots, and garlic
- Snack:Cottage cheese with blueberries
- Calories🔥: 1800Fat💧: 64gCarbs🌾: 160gProtein🥩: 135g
Day 4
- Breakfast:Greek yogurt with chia seeds and strawberries
- Lunch:Salmon and lettuce wraps with avocado and bell peppers
- Dinner:Ground turkey bowl with kale, carrots, and bone broth
- Snack:Apple slices with hummus
- Calories🔥: 1800Fat💧: 66gCarbs🌾: 158gProtein🥩: 135g
Day 5
- Breakfast:Oats with almond milk, blueberries, and chia seeds
- Lunch:Chicken breast with zucchini and baby spinach sautéed in olive oil
- Dinner:Shrimp and vegetable soup with bone broth, garlic, and kale
- Snack:Cottage cheese with carrots and lemon zest
- Calories🔥: 1750Fat💧: 63gCarbs🌾: 155gProtein🥩: 135g
Day 6
- Breakfast:Scrambled eggs with kale and bell peppers
- Lunch:Grilled salmon with spinach, avocado, and cucumbers
- Dinner:Ground turkey sautéed with garlic, zucchini, and lettuce
- Snack:Greek yogurt with chia seeds and blueberries
- Calories🔥: 1800Fat💧: 65gCarbs🌾: 160gProtein🥩: 135g
Day 7
- Breakfast:Cottage cheese with apples and ground flaxseed
- Lunch:Tuna salad with spinach, cucumbers, and olive oil-lemon dressing
- Dinner:Chicken breast with sautéed kale, carrots, and bone broth
- Snack:Oats with almond milk and strawberries
- Calories🔥: 1800Fat💧: 64gCarbs🌾: 160gProtein🥩: 135g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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