Ozempic Diet Plan: PDF, Food List, Tips, and More

Jun 3

An Ozempic diet plan should provide plenty of protein, fiber, fluids, and other nutrients that help minimize side effects while maximizing healthy weight loss. If you download the Ozempic Diet Plan PDF provided here, you can hang it in your kitchen (or another convenient place) so that you know what to eat and when to eat to get the results you desire.

Do I Really Need a Diet Plan for Ozempic?

Ozempic (semaglutide), is one of the most popular GLP-1 (glucagon-like peptide-1) medications. Some GLP-1s are FDA-approved for the management of type 2 diabetes while others are approved for weight loss. Clinical trials have shown that GLP-1 users can expect a weight reduction of approximately 5–18% overall. (2)

There are many GLP-1 medications available by prescription, including:

Semaglutide (Ozempic, Rybelsus, Wegovy)
Tirzepatide (Mounjaro, Zepbound)
Liraglutide (Saxenda, Victoza)
Dulaglutide (Trulicity)

There are slight differences between these GLP-1 medications. However, each of them helps to decrease blood sugar levels, slow gastric emptying, and suppress appetite so that weight loss is easier. But just taking the medication doesn’t necessarily lead to weight loss, especially healthy weight loss. Having a healthy meal plan to follow will ensure that you get the nutrition you need to make your weight loss both healthy and sustainable.

If you are taking a GLP-1 medication to manage diabetes or any other medical condition, work with your healthcare provider and a registered dietitian to get a personalized diet plan that takes your lifestyle, your medical condition, and your food preferences into account. But if you are one of the many thousands of people taking a GLP-1 medication without medical support, this Ozempic Diet Plan PDF and tips are for you.

A Downloadable Ozempic Diet Plan PDF

There are several key components to this Ozempic diet plan that will make your weight loss journey easier. The plan includes foods that will help you to manage common side effects, such as nausea and constipation. It also provides plenty of protein to help you avoid muscle wasting that can happen when you are on a GLP-1. Lastly, the plan provides well-rounded meals that boost your vitamin and mineral intake so that you feel strong and energized as you reach your goal weight.

👉 Download the Ozempic Diet Plan PDF and Shopping List

You can also download another GLP-1 meal plan (specifically for Mounjaro) along with recipes and more tips if you’d like more variety and ideas for meals.

Calories

You may find that your interest in food, also called “food noise,” wanes when you take Ozempic. Many people who struggle with their weight deal with constant food noise that drives them to eat more often than they need to, causing weight gain.

Ozempic and other GLP-1s reduce food noise, so the desire to eat diminishes. For some people, their desire to eat completely disappears. But for most, their interest in food is reduced enough to facilitate a 16%–39% reduction in calorie intake. And studies have found that there is a particular decrease in cravings for sweet, savory, starchy, and high-fat foods.(2)

Sounds great, right? It can be, but the problem is that we need to consume adequate calories to stay strong and healthy, and to lose weight! If your calorie intake dips too low, your metabolism can slow down, making weight loss harder. Furthermore, you are likely to feel sluggish and tired, further impacting your ability to stay active and burn calories.

This diet plan provides approximately 1500 calories per day, in line with guidance from the Academy of Nutrition and Dietetics and the National Library of Medicine. Both organizations suggest calorie goals for weight loss:

Women: 1200-1500 calories per day
Men: 1500-1800 calories per day

Keep in mind that calorie guidelines are general estimates. If you are very active, you may need to consume more calories. If you are a very small-framed person, you may need to consume less.

Macros

Macronutrients, also called macros, provide the body with energy. Macros include protein, carbohydrates, and fat. Each macro plays a specific role during Ozempic weight loss:

Protein provides amino acids to help your body build and maintain muscle mass. Increasing your muscle mass helps your body to stay strong and fit. Having more muscle can also help you maintain a healthy metabolism. Protein foods include eggs, chicken, beef, turkey, seafood, tofu, and soybeans.
Carbohydrates are your body’s preferred energy source. Carbohydrates like fruits, vegetables, and whole grains also provide your body with important vitamins and minerals. Carbs that are high in fiber, such as whole grains, are also helpful for reducing constipation.
Healthy fats are high in calories but are essential for cell growth, hormone production, and energy. Fat also helps the body absorb vitamins A,D,E, and K.

There is no specific macronutrient ratio for an Ozempic diet plan, but a focus on protein in particular is important. Not only does protein help slow gastric emptying (which keeps you feeling full longer), but it also helps your body hold on to muscle. If you participate in strength training, it will also help you build muscle.

So, how much protein should you consume? According to a report published in May 2025 by the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society, protein intake should account for 16%–24% of your total caloric intake while on Ozempic. As an alternative, they suggest setting an absolute protein target of 80–120 grams per day.

Learning about macros can help you to maintain weight loss for the long-term and build a lean, fit physique. Pick up a copy of Macro Diet for Dummies and keep it on hand as your go-to guide for balanced macro eating. The books includes everything you need to know about each macronutrient, teaches you how to calculate macros based on your goals, and provides delicious recipes to boost your health.

Fluids

Staying hydrated on an Ozempic diet is important for maintaining energy and reducing constipation. Fluid recommendations vary based on factors including your activity level and the climate where you live. Fluid recommendations for men and women are slightly different. (3)

Women should consume about 11.5 cups per day
Men should consume about 15.5 cups per day

Keep in mind that not all drinks will help hydrate your body. Drinks with alcohol or caffeine dehydrate the body. And sugary drinks like soda or fruit juices can increase your intake of unhealthy added sugars.

Also, remember that foods can contribute to your fluid intake. Certain fruits and vegetables, like watermelon or cucumber, are high in water content and help your body stay hydrated.

Alternatives

So, what if you download the Ozempic diet plan PDF, stick it on your refrigerator door, follow the program, and decide that you hate it? No worries! There is a built-in alternate plan that anyone can use to maintain a healthy diet. It is not as specific as the designated meal plan, but it will help you to consume balanced, nutritious meals with less fuss.

The method is called the “plate method,” and it is very similar to the MyPlate program developed by the United States Department of Agriculture (USDA). To follow the plan, simply divide a 9-inch plate into sections and fill each section with nutritious foods according to this ratio:

Half of your plate should include nonstarchy vegetables such as lettuce, broccoli, asparagus, peppers, or yellow squash
One quarter of your plate should be filled with protein, such as chicken, fish, lean meat, or eggs
One quarter of your plate should be filled with fiber-rich carbohydrates like brown rice, peas, or corn
Also try to consume one piece of fruit and a few teaspoons of a healthy fat with each meal

The plate method is the perfect go-to strategy if you are eating away from home, at a friend’s home, or in a restaurant.

Foods to Eat on Ozempic

Food choices are important on an Ozempic diet. Choosing nutrient-dense foods that are naturally low in calories will help you to consume more food overall and help you to feel satiated all day. Experiment with different types of food; try new fruits and vegetables, new sources of protein (especially plant-based protein!), and healthy fats.

Medical and nutritional experts have listed the following foods to prioritize while on Ozempic: (2)

Fruits (such as berries, apples, citrus fruits, bananas, grapes, or avocado)
Vegetables (such as broccoli, leafy greens, tomatoes, carrots, peas, or squashes)
Whole grains (such as oats, quinoa, brown rice, and whole-grain breads, cereals, or pastas)
Dairy (such as yogurt, milk, or cheese)
Lean proteins (such as poultry, fish/seafood, soy, or eggs)
Nuts and seeds (such as almonds, peanuts, chia seeds, sesame seeds, or hemp seeds)
Plant fats/oils (such as olive, canola, or avocado oils)
Ginger or peppermint tea (to help manage nausea)
Saltines (to help manage nausea)

When choosing snacks, consider protein-rich foods to try to reach your protein target for the day. Nuts and seeds, cottage cheese, yogurt, hard-boiled eggs, and edamame are great options.

Foods to Avoid on Ozempic

While you don’t want to feel like you are on a restrictive eating plan, there are some foods that can increase side effects and contribute to fatigue, nausea, and constipation while on Ozempic. Also, since you are reducing your overall caloric intake, you want to ensure that every food (or drink) you consume provides some nutritional benefit.

The following foods are low in nutritional value and may make GLP-1 side effects worse: (2)

Refined carbohydrates (processed grains, flours, added sugars)
Sugar-sweetened beverages
Red and processed meats
Most fast foods
Sweets and savory snacks
Alcohol

Of course, consuming these foods in small amounts is not likely to completely sabotage your success, but it also won’t get you closer to your goal. And keep in mind that some foods, like sweet snacks, are often low in nutrition, but there are many ways to make a healthy dessert so that you don’t have to give up treats on this plan.

Tips for Sticking to Your Ozempic Diet Plan

While on a GLP-1, your relationship with food is likely to change. You may notice other changes, as well. For instance, if you are a person who habitually has a glass of wine (or two) with dinner, you may find that your interest in alcohol diminishes or completely disappears.

To get the most out of your Ozempic diet plan, consider the following tips from obesity medical experts: (2)

Set a timer to remember to eat. If you are experiencing nausea or if your interest in food disappears, you may find it easy to go for long stretches of time without eating. This habit can backfire, causing you to binge-eat or consume larger meals that contribute to increased abdominal discomfort. Eating small bites every few hours can help combat this side effect and keep your body energized.
Take active steps to combat nausea: add ginger to your meals, use acupressure bands, or consider anti-nausea medications that can provide relief while your body adjusts to the medication.
Avoid big meals: Vomiting is more likely to occur with large meals. While throwing up in and of itself is an uncomfortable side effect, vomiting also contributes to malnutrition and dehydration. Consume small meals, especially as your body gets used to your new GLP-1 medication.
Introduce fiber gradually: If your pre-GLP-1 diet included very little fiber, be sure to gradually increase foods with soluble and insoluble fiber to avoid complications like gas and bloating. Consuming prunes or other dried fruits will help increase your fiber consumption, but add these foods to your diet slowly.
Make adjustments as needed: Foods high in protein or fat can further slow gastric emptying and make you feel full or even bloated. These effects promote weight loss but can also worsen constipation. If you’ve tried other methods to manage constipation with little success, consider limiting these foods temporarily to allow your body to adjust.
Choose fluids wisely: The beverages you consume will have a bigger impact on your body when you are on a GLP-1, so choose wisely. Water is also the best choice. Alcohol use can cause nausea and gastroesophageal reflux. Sugary drinks and caffeinated drinks may be satisfying temporarily, but ultimately lead you further away from your weight loss goals.
Eat meals and snacks at consistent times: Having a schedule will help you ensure adequate nutritional intake. It can also help you to plan or prep meals in advance. If you have meals and snacks ready to go, making healthy food choices becomes easier.
Learn portion control: You can eat a wider variety of foods if you consume small amounts of different foods. Ultimately, this habit can enhance the nutritional quality of your diet and help you to enjoy your food, which contributes to long-term adherence. Use a digital scale to weigh foods properly so that you know exactly how many calories and protein grams you consume at each meal or snack.
Avoid emotional, mindless, or nighttime eating: When you begin your Ozempic diet plan, you may have lingering habits such as grabbing a snack before bed, going to the fridge when you feel stressed, or reaching for a sugary, caffeinated drink late in the afternoon. The mindless habits can take a toll on a healthy diet. Try to identify your habits and replace them with healthier ones. For example, instead of reaching for food to manage stress, try a short meditation break instead.
Add strength training to your routine: When you first start on a GLP-1, you may not feel like you want to exercise. But physical activity is paramount to good health and optimal aging. When you are on a GLP-1, strength training is particularly important to help you maintain (and build) muscle mass. Try to incorporate 20-30 minutes of strength exercises 2-3 times per week. Body weight exercises such as lunges, push-ups, or squats work well if you don’t have a membership to a gym.

Most importantly, keep in mind that there will be a period of adjustment when you begin your GLP-1 program. Having the Ozempic Diet Plan PDF on hand will be helpful for you even if you don’t follow the food plan exactly. Use it to come up with quick meals or snacks when you are not sure what to eat, or use the shopping list to fill your fridge and pantry with Ozempic-friendly foods. While the medication significantly contributes to your weight loss success, ultimately, it is your food choices that make the biggest difference.

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