Wondering the best Ozempic diet to help you speed up & maintain your weight loss results? Here is my breakdown of exactly what I ate while on Ozempic.
As a health editor with over a decade of experience in nutrition and wellness, I’ve had the unique opportunity to not only research but also personally experience the effects of semaglutide-based medications.
From Ozempic dupes that achieve the same results on a budget, to over the counter Ozempic pills and tablets, it’s safe to say there is a buzzing conversation about the topic of health & wellness.
When I started my journey with Wegovy, which contains the same active ingredient as Ozempic (and Amazon’s Supplements that make me lose weight while I sleep), I knew I needed to optimize my diet to maximize weight loss and minimize side effects.
Thankfully, I worked closely with my nutritionist (she’s a God-send) to pre-approved this diet plan. I developed an Ozempic diet plan that not only accelerated my weight loss but also made me feel energized and satisfied throughout the week. The Ozempic diet isn’t just about what you eat; it’s about how you eat and when you eat. Through my experience and extensive research, I’ve crafted a 7-day meal plan that aligns perfectly with the effects of Ozempic on your body.
Let’s dive into the daily dishes that can supercharge your weight loss journey while on Ozempic.
The Best Ozempic Diet To Lose Weight Fast
To kickstart my Ozempic diet week, I always opt for a high-protein breakfast. My nutritionist emphasized the importance of protein in maintaining muscle mass during weight loss, and I found that it kept me fuller for longer.
Monday: Ozempic Breakfast Diet
Greek Yogurt With Berries & Nuts🍦🍓
Recipe: Mix 1 cup of Greek yogurt with 1/4 cup of mixed berries, 1 tablespoon of chia seeds, and a sprinkle of cinnamon. Top with 1 oz of chopped almonds.
This breakfast is perfect for the Ozempic diet because it’s high in protein and fiber, which helps slow digestion and keeps you feeling full. The berries provide antioxidants and natural sweetness without spiking blood sugar.
Shopping List
- Greek yogurt (1 cup, low-fat or non-fat)
- Mixed berries (1/4 cup; such as blueberries, strawberries, or raspberries)
- Chia seeds (1 tablespoon)
- Almonds (1 oz, chopped or slivered)
- Walnuts (1/2 cup)
- Cinnamon (optional, for flavor)
Tuesday: Ozempic Lunch Diet
Mediterranean Chicken Salad 🥗
On Tuesdays, I focus on lean proteins and non-starchy vegetables, a combination my nutritionist swore by for the Ozempic diet.
Recipe: Grill a 4 oz chicken breast seasoned with herbs. Serve with your vegetable mix, cheese, and drizzle with olive oil.
This meal is ideal for those on Ozempic because it’s low in carbs but high in nutrients. The lean protein helps maintain muscle mass, while the greens provide essential vitamins and fiber.
Shopping List
- Chicken breast (4 oz, boneless and skinless)
- Mixed greens (2 cups; such as spinach, arugula, or spring mix)
- Cucumber
- Cherry tomatoes
- Red onion, chopped (optional)
- Feta cheese
- Avocado (1/4, sliced)
- Olives (1 cup)
- Olive oil (for dressing)
- Herbs and spices (such as salt, pepper, garlic powder, or your favorite seasoning)
Wednesday: Ozempic Breakfast Diet
Eggs, cooked in the most delicious way. 🍳
I’ll tell you something my nutrionist told me which has changed my life. “Eggs are one of the best superfoods you can eat to kick-start your day. This is because it regulatesyour insulin levels and doesn’t spike your blood sugar, the key thing that is responsible for if you gain weight or not”.
So when I’m not having low fat Greek yogurt for breakfast, I have eggs instead. They can be cooked in so many different ways.
To start my Wednesday on a healthy note, I whip up a satisfying low-carb breakfast scramble, a sunny side-up, or some boiled eggs.
Recipe: In a skillet, sauté 1/2 cup of diced bell peppers and 1/4 cup of chopped spinach in 1 teaspoon of olive oil until tender. Add 2 large eggs, whisked, and cook until scrambled. Top with 1 oz of crumbled feta cheese and a sprinkle of black pepper.
This breakfast is perfect for my Ozempic diet because it’s high in protein from the eggs, packed with vitamins from the vegetables, and low in carbohydrates, helping to keep my blood sugar stable throughout the morning. I find that this hearty scramble keeps me full and energized, setting a positive tone for the rest of the day!
Thursday: Ozempic Dinner Diet
‘Honey Glazed Salmon’ 🍣
To add a burst of flavour to my Ozempic diet while still keeping it healthy, I love preparing this honey-glazed salmon dish. I eat it at least once to twice a week because it’s so damn tasty & incredibly healthy!
Recipe: Season a 6 oz salmon fillet with salt and pepper, then brush with a mixture of 1 tablespoon honey, 1 teaspoon soy sauce, and 1 minced garlic clove. Bake at 400°F for 12-15 minutes until flaky. Serve with 1 cup of steamed broccoli and 1/2 cup of quinoa.
This protein-rich meal is perfect for the Ozempic diet because it combines lean protein with complex carbs and fiber, helping to stabilize blood sugar levels and keep me feeling full for hours. The natural sweetness of the honey satisfies my cravings without spiking my blood sugar, while the omega-3 fatty acids in salmon support overall health and may even help reduce inflammation.
Shopping List
- Salmon fillets (4 pieces, 6 oz each)
- Honey (1/2 cup)
- Soy sauce (3 tablespoons)
- Olive oil (2 teaspoons)
- Butter (3 tablespoons)
- Garlic (6 cloves, minced)
- Lemon (1, for juice)
- Salt (1/2 teaspoon, or to taste)
- Black pepper (1/2 teaspoon, or to taste)
- Smoked paprika (1/2 teaspoon)
Friday: Ozempic Dinner Diet
Steak with Vegetables 🥩🥦
To indulge my cravings while sticking to my Ozempic diet, I prepare a delicious lean steak with a colorful veggie medley.
Recipe: Grill a 3 oz portion of lean sirloin steak seasoned with salt, pepper, and garlic powder. Serve it alongside a medley of 1 cup of roasted zucchini, bell peppers, and carrots, drizzled with 1 tablespoon of olive oil and sprinkled with Italian herbs.
This meal is perfect for the Ozempic diet because it provides high-quality protein from the steak, essential vitamins and minerals from the vegetables, and healthy fats from the olive oil, all while keeping me satisfied and preventing late-night snacking.
Shopping List
- Pepper
- Lean sirloin steak (3 oz per serving)
- Zucchini (1 medium)
- Bell peppers (1 red, 1 yellow)
- Carrots (2 medium)
- Olive oil
- Garlic powder
- Italian herbs (dried or fresh)
- Salt
What is The Best Food To Eat On Ozempic?
The best foods to eat on Ozempic are those that support weight loss, maintain stable blood sugar levels, and minimize potential side effects. Based on my experience and research, I found that a diet rich in lean proteins, non-starchy vegetables, and complex carbohydrates works best. Specifically, I recommend focusing on:
- Lean proteins: Chicken breast, fish, tofu, and egg whites
- Non-starchy vegetables: Spinach, broccoli, cauliflower, and bell peppers
- Complex carbohydrates: Quinoa, brown rice, and sweet potatoes
- Healthy fats: Avocado, nuts, and olive oil
- Low-fat dairy: Greek yogurt and cottage cheese
These foods are ideal for an Ozempic diet because they’re nutrient-dense, promote satiety, and have a low glycemic index. The high protein content helps maintain muscle mass during weight loss, while the fiber from vegetables and complex carbs aids in digestion and blood sugar control.
What is the best food to eat to avoid nausea on Ozempic?
If you have a sensitive stomach whilst on Ozempic, or an Ozempic alternative, to minimize nausea (which is a common side effect of Ozempic), I found the following foods to be helpful:
- Ginger: Either as tea or in its raw form
- Bland, easily digestible foods: Bananas, rice, applesauce, and toast (the BRAT diet)
- Lean proteins: Grilled chicken or fish
- Cool, light foods: Cucumber slices, melon, or clear broths
- Peppermint: As tea or in its natural form
These foods are gentle on the stomach and can help alleviate nausea. Ginger, in particular, has been shown to have anti-nausea properties. It’s also important to stay hydrated and eat smaller, more frequent meals throughout the day.
Throughout my Ozempic diet experience, I found that eating smaller, more frequent meals helped manage my appetite and energy levels.
It’s crucial to listen to your body and adjust portion sizes as needed, as Ozempic can significantly reduce hunger. Remember, while this Ozempic diet plan worked well for me, it’s essential to consult with your healthcare provider or a registered dietitian to create a personalized plan that suits your individual needs and medical conditions. The Ozempic diet should be tailored to your preferences and lifestyle to ensure long-term success in your weight loss journey.
By following this Ozempic diet plan and working closely with my nutritionist, I was able to maximize my weight loss results while feeling satisfied and energized. The key to success on the Ozempic diet is focusing on nutrient-dense, whole foods that support your body’s needs while the medication helps control your appetite.
Sophie Schneider | Health Editor
Sophie Schneider is a health and wellness editor with over 6 years of experience, specializing in effective weight loss strategies. At thebestdupes.com, she shares her proven tips, having successfully implemented them for herself and her clients. Sophie only recommends methods she has tested personally, ensuring that each suggestion is backed by real results. Her insights empower readers to achieve their health goals sustainably and confidently.
