7 Day Ozempic Diet Meal Plan (PDF & Menu) (2024)

Although there is no Ozempic-specific diet, there are important things to consider and eat to make the most out of your time on the drug.

This includes eating the right foods for both health and weight. In particular, certain foods can help you stay full for longer so you naturally reduce your calorie intake.

This is important once you come off the drug. A balanced diet such as the Mediterranean diet can help with this.

This article will cover how to follow a diet to Ozempic and a sample 7 day meal plan to follow, including 20 recipes, a structured meal plan and a corresponding shopping list.

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Contents show

What is Ozempic?

Ozempic is the brand name for the medication semaglutide. It’s a prescription medication for type 2 diabetics to manage blood glucose levels.

It is part of a class of drugs called glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists). They stimulate the release of insulin, helping to lower blood sugar levels.

In the context of dieting, they naturally reduce your appetite, so you naturally eat less. They also slow down the movement of food in your gut, keeping you full for longer.

Tips When Eating a Diet on Ozempic

Even though Ozempic will reduce the amount of food and calories that you eat, you still need to be mindful of exactly what you are eating.

These are some important considerations to factor in:

  1. Eat a Healthy Balance of Macronutrients: Aim to include all three macronutrients in your diet—carbohydrates, proteins, and fats. Opt for complex carbohydrates like whole grains, legumes, and vegetables. Choose lean sources of protein such as poultry, fish, tofu, or legumes. Include healthy fats like avocados, nuts, seeds, and olive oil.
  2. Control carbohydrate intake: Since Ozempic helps regulate blood sugar levels, you may still want to be mindful of your carbohydrate intake. Spread out your carbohydrate consumption throughout the day and choose complex carbohydrates that have a lower impact on blood sugar levels.
  3. Focus on fiber-rich foods: Include high-fiber foods in your diet, such as fruits, vegetables, whole grains, and legumes. Fiber helps promote satiety, aids digestion and helps regulate blood sugar levels.
  4. Consider meal timing: Some individuals find it helpful to space out their meals and snacks evenly throughout the day to maintain stable blood sugar levels. Determine a meal schedule that suits your needs.
  5. Ensure Portion control: Pay attention to portion sizes to prevent overeating. Consider using measuring cups or a food scale to accurately measure your food until you become comfortable estimating portion sizes.

Foods to Eat on an Ozempic Diet

The foods below are important foods to choose to form a balanced, healthy diet that meets all your nutritional needs as well as helps you lose weight.

  • Vegetables: All vegetables are healthy, but non-starchy vegetableslike spinach, broccoli, cauliflower, and bell peppers are even better. These are low in carbohydrates and high in fiber and nutrients, which can help in managing blood sugar levels.
  • Fruits: These are healthy foods, but consume fruits in moderation as they contain natural sugars. Opt for fruits with a lower glycemic index like berries, cherries, and apples.
  • Whole grains: Whole grains are important to choose over refined grains, as they are more nutritionally complete and don’t spike blood sugar levels as much. Whole grains include quinoa, brown rice, whole-grain bread and oatmeal.
  • Nuts and seeds: They are thought of as being a food that is fattening, but many studies find that as long as you don’t overeat, they can help you reduce weight.
  • Beans and legumes:These are excellent plant-based sources of protein. This protein helps you stay fuller for longer and helps you naturally reduce your calorie intake. Beans and legumes include chickpeas, lentils, black beans, kidney beans and more.
  • Lean Proteins: Include sources of lean protein, such as chicken, turkey, fish, and legumes. These foods do not raise blood sugar levels and are important for muscle maintenance.
  • Healthy Fats: Incorporate sources of healthy fats, such as avocados, olive oil, nuts and seeds. Be cautious with portions as these foods are calorie-dense, but they are very nutritious and are great to eat as part of a balanced diet.
  • Fatty Fish: Fatty fish is rich in omega-3 fatty acids and proteins, which can improve heart health and insulin sensitivity. They include fish like salmon, mackerel, sardines and herring.
  • Low-fat dairy: Opt for low-fat or non-fat dairy options when possible, as full-fat dairy can be high in saturated fats. Some people with diabetes also find that yogurt and cheese have a lesser impact on blood sugar compared to milk.

Foods to Limit

These are foods you should generally avoid if you want to lose weight optimally. By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

  • Junk foods:fast food and potato chips
  • Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods:french fries, donuts, fried meats
  • Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
  • Processed meats:bacon, canned meat, salami, sausages
  • Trans fats:vegetable oil and margarine

What’s the Best Diet for Someone Taking Ozempic?

The Mediterranean diet is considered one of the best diets to follow, both for health and weight reasons.

Although it is not an extreme diet that will cause you to lose massive amounts of weight in a short period, is it a sustainable diet where the weight loss can be maintained long-term.

This is important, particularly once you come off Ozempic.

Many credible organizations suggest following a Mediterranean diet. These include:

It is also a great diet to follow for weight loss. The Mediterranean diet has been ranked as the best diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and easiness to follow. This makes it a perfect diet to follow if you want to lose weight healthily and sustainably, meaning you keep the weight off long-term.

How to Follow a Mediterranean Diet

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

7 Day Ozempic Diet Meal Plan (PDF & Menu) (4)

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.

It does this because good health has been attributed to variations within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

7 Day Mediterranean Ozempic Diet

Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

Day 1: Monday

Breakfast: Breakfast Blues Porridge

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  • Calories – 347
  • Protein – 15g
  • Carbs – 42g
  • Fat – 15g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ½ cup (50g) porridge oats
  • ⅚ cup (200ml) milk
  • ½ tsp vanilla extract
  • 2 tbsp Greek yogurt
  • ⅛ cup (25g) chia seeds
  • ¾ cup (150g) blueberries
  • ⅓ cup (25g) flaked almonds


  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

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  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ⅘ cup (120g) cherry tomatoes,
  • 1 cucumber, peeled, deseeded and roughly chopped
  • ½ red onion, thinly sliced
  • ⅓ (60g) or about 16 Kalamata olives
  • 1 tsp dried oregano
  • ⅓ cup (50g) feta cheese, crumbled
  • 2 tbsp olive oil


  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto

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  • Calories – 508
  • Protein – 40g
  • Carbs – 46g
  • Fat – 15g

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 large leek, thinly sliced
  • ½ cup (150g) risotto rice, such as arborio or carnaroli
  • 1 ½ cups (350ml) vegetable stock
  • ½ cup (125ml) milk
  • 9-10 oz (280g) smoked haddock,
  • skinned and cut into large chunks
  • 2 tbsp Greek yogurt
  • 1 ⅔ cups (50g) baby spinach


  1. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
  2. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
  3. Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (10)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • ⅘ cup (120g) cherry tomatoes, chopped
  • 1 ⅔ cups (250g) watermelon, cut into chunks
  • ⅔ cup (100g) feta cheese, crumbled


  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps

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  • Calories – 424
  • Protein – 21g
  • Carbs – 44g
  • Fat – 21g

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

  • 2 wholemeal wraps
  • 4 falafels (about 3.5 oz / 100g)
  • ½ avocado
  • Small bunch of parsley, chopped
  • 1 lemon, juiced
  • 1 tbsp harissa

For the tahini sauce:

  • ¼ cup (60g) Greek yogurt
  • ½ tbsp tahini
  • ½ lemon, juiced
  • 1 garlic clove, crushed
  • ¼ tsp ground cumin


  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake

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  • Calories – 444
  • Protein – 17g
  • Carbs – 52g
  • Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

  • 1 eggplant / aubergine, sliced lengthways
  • 2 tbsp olive oil
  • ⅓ cup (70g) lentils
  • 2 onions, finely chopped
  • 2 garlic cloves, finely chopped
  • ¾ cup (150g) cooked butternut squash
  • 7 oz can (200g) chopped tomatoes
  • ½ small pack basil leaves
  • ⅓ cup (60g) feta


  1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
  2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
  3. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

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  • Calories – 294
  • Protein – 16g
  • Carbs – 8g
  • Fat – 24g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 2 tbsp olive oil
  • ⅔ cup (100g) cherry tomatoes
  • 4 eggs
  • ¼ cup (60ml) milk
  • handful basil, chopped
  • 6 cups (180g) baby spinach
  • black pepper


  1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (15)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil


  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (16)Nutrition

  • Calories – 424
  • Protein – 33g
  • Carbs – 50g
  • Fat – 21g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • ⅗ cup (100g) quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 1 cup (150g) cherry tomatoes, chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • ⅓ cup (50g) feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (18)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • ⅘ cups (145g) artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 7 oz can (200g) cannellini beans, drained and rinsed
  • ⅘ cup (120g) cherry tomatoes, chopped
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • ⅔ cup (100g) feta cheese, crumbled


  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash

7 Day Ozempic Diet Meal Plan (PDF & Menu) (19)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 eggplant (aubergine), sliced lengthways
  • 2 zucchini (courgettes), sliced lengthways
  • 2 tbsp olive oil

For the mash

  • 14 oz (400g) can haricot beans, rinsed
  • 1 garlic clove, crushed
  • ⅖ cup (100ml) vegetable stock
  • 1 tbsp chopped cilantro (coriander


  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (21)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 2 cups (300g) cherry tomatoes, chopped
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves


  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad

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  • Calories – 351
  • Protein – 25g
  • Carbs – 34g
  • Fat – 14g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 1 large red pepper, quartered and deseeded
  • ½ lemon, zest and juice
  • pinch smoked paprika
  • 1 tbsp extra-virgin olive oil
  • 3 ⅓ cup (100g) baby spinach
  • 2 salmon fillets
  • 14 oz (400g) can chickpeas


  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup

7 Day Ozempic Diet Meal Plan (PDF & Menu) (24)Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 2 cups (300g) carrots, washed and coarsely grated
  • ⅓ cup (70g) split red lentils
  • 2 ¼ cups (500ml) hot vegetable stock
  • ¼ cup (60ml) milk
  • Greek yogurt, to serve


  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Dinner:Chicken Gyros

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  • Calories – 296
  • Protein – 26g
  • Carbs – 29g
  • Fat – 8g

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

  • 1 chicken breast, cut into chunks
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • ½ tsp oregano
  • 2 tbsp Greek yogurt
  • 8-10cm (about half) piece cucumber,
  • 2 tbsp mint, chopped
  • 2 wholemeal pita bread
  • ⅓ cup (50g) cherry tomatoes
  • 1 roasted red pepper from jar, sliced


  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup

7 Day Ozempic Diet Meal Plan (PDF & Menu) (27)Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 1 ¼ cups (300ml) hot vegetable stock
  • 7 oz can (200g) chopped tomatoes
  • 7 oz can (200g) chickpeas, rinsed and drained
  • ¼ cup (50g) frozen broad beans
  • zest and juice ½ lemon
  • cilantro (coriander) & bread to serve


  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

7 Day Ozempic Diet Meal Plan (PDF & Menu) (28)Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 14 oz can (400g) chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • Zest and juice, ½ lemon
  • ⅚ cup (200g) Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve


  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

Ozempic Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

7 Day Ozempic Diet Meal Plan (PDF & Menu) (30)

28 Day Mediterranean-Style Plan for Ozempic

We’ve created a 4-week Mediterranean-style diet meal plan for Ozempic that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan for Ozempic!


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

7 Day Ozempic Diet Meal Plan (PDF & Menu) (2024)


What should I eat the first week of Ozempic? ›

The best foods to eat while taking Ozempic include a balance of protein-rich foods, whole grains, healthy fats, fruits, and vegetables. To minimize common digestive symptoms, like nausea, avoid greasy foods and instead focus on soft, bland, dry foods.

How to speed up weight loss on Ozempic? ›

Swap simple carbohydrates (sugary foods, white bread, pasta, rice) for complex carbs (wholemeal pasta, brown rice, whole grains) Eat plenty of fruit and vegetables (at least half of your dinner plate should be vegetables) Eat more lean protein (turkey, white fish) than fatty proteins (red meat)

Are eggs good to eat on Ozempic? ›

Can you eat eggs on Ozempic? Eggs are an excellent source of protein, but their fat and protein content can also lead to slower digestion, so patients should be mindful of portion sizes and the preparation method, McGowan says.

Can you eat cheese on Semaglutide? ›

Select low-fat dairy products such as fat-free milk products, less butter, or low-fat cheese. Consume a variety of proteins like seafood, lean meats, and poultry or eggs. Choose unsalted nuts and seeds as healthy snack options for extra protein. Limit foods and beverages with high or added sugars, saturated fats, and ...

Can I eat pizza on Ozempic? ›

Plus, since Ozempic slows how quickly the stomach empties, these foods have even more time to hang around and upset your gut. Examples of high-fat foods include: Fried foods like french fries or fried chicken. Greasy foods like pizza, cheeseburgers, and donuts.

Can I eat peanut butter on Ozempic? ›

Peanut butter can be a great option for a healthy protein-rich snack or small meal, but its fat content means patients could experience problems if they eat too much of it, McGowan says.

Can I drink coffee on Ozempic? ›

No known negative interactions exist between Ozempic and coffee (or any other foods or beverages). Unless your healthcare provider advises otherwise, it should be safe for you to savor your cup of coffee while on Ozempic.

Do you lose weight on .25 Ozempic? ›

Most people started losing weight within the first 4 weeks, but some took longer. The dose of Ozempic is not high enough yet. To reduce the risk of side effects, Ozempic is usually started at a dose of 0.25mg for the first 4 weeks, then gradually increased to 0.5mg, for 4 weeks, then 1mg for 4 weeks, then 2mg.

Can you eat cheese while taking Ozempic? ›

Low fat, low carbohydrate, Mediterranean, or vegetarian diets may be acceptable. Very low carbohydrate diets or keto-diets may be harmful and you should talk to your doctor before following this type of diet. Avoid trans fats and saturated fats (whole milk, butter, cream, cheese, ice cream, red meats).

Can you eat bananas while taking Ozempic? ›

Specific foods to avoid include sweets, baked goods, sugary cereals, sodas, juices, flavoured yogurts, candy, ice cream, honey, agave nectar, maple syrup, jams, fruit smoothies, dried fruit and certain fresh fruits like mangoes, grapes, cherries, bananas, pineapple and watermelon.

Can I eat ice cream while on Ozempic? ›

Closely related to fried, greasy foods and snacks, highly saturated fats (including trans fats) are known to exacerbate GI issues. Every day staples like whole milk, heavy cream, full-fat cheese, butter, ice cream and most red meats may cause additional gastrointestinal distress for someone on Ozempic.

Can I eat pasta on Ozempic? ›

Refined carbohydrates like pasta, white bread, and bagels may be heavy on the stomach, so it's better to consume them in moderation, says Dr. Peralta-Reich. Plus, most refined carbs are stripped of fiber and vitamins and can lead to spikes in blood sugar and insulin levels.

Can you eat popcorn while taking Ozempic? ›

Importantly, Ozempic should be used as an adjunct treatment in addition to behavioral modifications like diet and exercise. The medication can be taken with or without food. Technically, there are no foods that are off-limits when taking Ozempic.

How fast can I lose 20 lbs on semaglutide? ›

We did have patients who lost a moderate amount but we also had patients losing over 15 pounds and even over 20 pounds in the first month!

How long to lose 50 pounds on semaglutide? ›

"Within about two weeks, I had already lost a few pounds," Schorr said. "Everyone was like, 'Oh, you already are looking like you're losing weight in just the first few days. '" Schorr said she lost 50 pounds over the course of 11 months.

How do you eat when starting Ozempic? ›

Healthy fats, lean protein, and fresh fruits and vegetables are some essential dietary components for people on Ozempic®. It's also important to avoid overly processed items and sugary, high-fat foods.

Should you lose weight the first week on Ozempic? ›

Some trials of Ozempic have lasted 68 weeks (that's 1 year, 4 months). Most people started losing weight within the first 4 weeks, but some took longer. The dose of Ozempic is not high enough yet.

How soon after starting Ozempic does your appetite decrease? ›

Ozempic may start suppressing your appetite within days. Sometimes, it may take weeks for it to work. You may also experience some weight loss within the first month of taking Ozempic, but more significant effects may take months to become evident.

How do I get the best results on Ozempic? ›

Still, Ozempic and other GLP-1 medications will be most effective for weight loss and blood sugar control when combined with a healthy diet and regular exercise. Generally, eating healthy foods and avoiding foods high in sugar, calories, and unhealthy fats while taking Ozempic helps.


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