What to eat on Ozempic, Wegovy or Mounjaro
On GLP-1 medication, eat smaller meals with protein first, about 1.2 to 1.6 g per kilo a day, plenty of vegetables and water, and fewer greasy or very sweet foods. The goal is to eat enough of the right things, not as little as possible, so the weight you lose is fat rather than muscle.
How GLP-1 medications change eating
Semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) slow digestion and quiet hunger. In large trials, people lost on average about 15% of their weight with semaglutide and about 21% with the highest dose of tirzepatide. Appetite drops so much that the new risk is eating too little, and too little protein.
When you eat very little, a meaningful part of the weight lost can come from muscle. That is why the nutrition societies' 2025 advisory puts protein, strength training and food quality at the center of GLP-1 treatment.
What to eat: the 6 priorities
Protein first at every meal
Start each meal with the protein part: eggs, skyr, fish, chicken, tofu, legumes. Aim for 1.2 to 1.6 g per kilo a day. See our protein guide for the best foods.
Smaller, more frequent meals
Three small meals and one or two snacks are easier than big plates. Stop at the first sign of fullness: it arrives sooner now.
Vegetables and fibre, gradually
Fibre helps with constipation, a common side effect. Increase it slowly and drink with it.
Drink enough
Eating less also means drinking less from food. Keep water within reach, especially if you have nausea.
Go easy on fat, sugar and alcohol
Fried, greasy and very sweet foods often worsen nausea. Alcohol adds empty calories and can upset digestion.
Do not under-eat
Very low intakes make fatigue, hair loss and muscle loss more likely. Track roughly to make sure you eat enough, not just less.
Foods that are easy on the stomach
| Good choices | Why | Go easy on |
|---|---|---|
| Skyr, Greek yogurt, cottage cheese | Soft, high in protein | Fried food |
| Eggs, white fish, chicken | Light and filling | Fatty meats and creamy sauces |
| Soups, broths, smoothies with protein | Easy to get down on low appetite days | Large portions |
| Rice, potatoes, oats | Gentle energy | Very sweet desserts and sodas |
| Cooked vegetables | Fibre without bloating | Alcohol |
Protect your muscle
Protein and strength training are the two levers. Two or three sessions a week of resistance exercise, even with bands or body weight, help the weight you lose come from fat. Keep an eye on your trend and energy: a slower loss with more strength is a better result.
After stopping the medication
Appetite tends to come back when treatment stops, and weight can return. The habits you build now, protein, portions, movement and a rough eye on calories, are what keep the results. Our guide to losing weight calmly covers them.
Questions about eating on GLP-1
How much protein should I eat on Ozempic?
About 1.2 to 1.6 g per kilo of body weight a day, spread over your meals, unless your doctor advises otherwise. Start each meal with the protein part.
Should I count calories on Wegovy or Mounjaro?
Roughly, yes: not to eat less, but to make sure you eat enough protein and energy. Many people on GLP-1 eat too little without noticing.
What helps with nausea on GLP-1?
Smaller meals, eating slowly, stopping at the first sign of fullness, avoiding greasy and very sweet food, and sipping water through the day. Tell your doctor if it persists.
Can I drink alcohol on Ozempic?
Ask your doctor. Alcohol adds calories without nutrients and can worsen nausea or low blood sugar in some people.
Sources
- Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). New England Journal of Medicine, 2021.
- Jastreboff AM, et al. Tirzepatide once weekly for the treatment of obesity (SURMOUNT-1). New England Journal of Medicine, 2022.
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. 2025.
- Leidy HJ, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.
This guide is general information, not medical advice. GLP-1 medications are prescription treatments: follow your doctor's advice on doses, side effects and nutrition, and tell them about any persistent symptom.