What to eat on weight loss medications: complete guide

If you're on Ozempic, Wegovy, Mounjaro, Saxenda or Duromine, here's exactly what to eat: real protein targets, a sample day, and how to manage side effects while your appetite is reduced.

If you're taking Ozempic, Wegovy, Mounjaro, Saxenda or Duromine, you've probably already noticed how much smaller your appetite is. This guide covers exactly what to eat on weight loss medications, with real numbers rather than general advice, so you can make the most of your smaller meals.

Your daily protein target

Aim for somewhere between 75 and 110 grams of protein a day. Split across three to four smaller meals, that's roughly 20 to 30 grams of protein per meal. A palm-sized portion of chicken, fish, eggs or Greek yoghurt gets you most of the way there at each sitting. Protein matters more on these medications than it might have before, since a shrinking appetite puts your muscle at risk alongside fat. Our separate guide on Ozempic and muscle loss covers why in more detail, if you'd like the full picture.

A sample day

Breakfast: Greek yoghurt with berries and a scoop of protein powder or a small handful of nuts, roughly 25g protein.
Brunch or lunch: A vegetable frittata or omelette, roughly 20 to 25g protein.
Dinner: A palm-sized portion of lean protein such as beef, chicken or fish, with vegetables, roughly 30g protein.
Snack, if needed: natural yoghurt or a small handful of nuts.

This structure alone gets most people close to 80 to 90 grams of protein a day, without needing to force down large meals.

Managing side effects while you eat

Nausea, early fullness and slower digestion are common, especially in the first few weeks or after a dose increase.

•    Eat smaller meals, more often, rather than three larger ones.
•    Avoid fatty, fried or very rich foods, especially in the days right after a dose increase.
•    Eat slowly, and stop when you feel full rather than pushing through to finish a plate.

If nausea is a bigger issue for you specifically, our dedicated guide on managing nausea on semaglutide has more targeted strategies than we can cover here.

Hydration is easy to forget

These medications suppress thirst as well as appetite. Aim to keep water within easy reach throughout the day, rather than relying on feeling thirsty to remind you. Dehydration can also make nausea and fatigue worse, so this is one of the simpler things to get right.

Foods that tend to work well

•    Eggs, Greek yoghurt, cottage cheese and tofu — easy to digest, high in protein relative to volume.
•    Soups and stews with a protein base — gentler on the stomach and easier to eat slowly.
•    Steamed or roasted vegetables over raw — generally easier to digest when appetite and digestion are both reduced.
•    Smaller portions of fish and lean meats, well cooked rather than rare, which tends to sit better for most people.

Foods and habits worth limiting

•    Very large meals, even healthy ones. Portion size matters as much as food choice when your stomach is emptying more slowly.
•    Carbonated drinks, which can add to bloating and discomfort for some people.
•    Alcohol, which can worsen nausea and adds calories without the nutrients your smaller meals need to deliver.

What changes over time

•    Months 1 to 3: you're adjusting. Side effects tend to be more noticeable, and weight loss is often fastest in this phase.
•    Months 3 to 6: side effects usually ease, protein intake gets easier to hit consistently, and weight loss continues at a steadier pace.
•    Months 6 to 12: healthy eating patterns become more automatic, and weight loss naturally slows. This is expected, not a sign anything has gone wrong.

Making it easier

Hitting a daily protein target while eating smaller meals, avoiding trigger foods and staying hydrated is a lot to manage alongside a new medication routine. Our GLP-1 Support Meals are built specifically around these numbers: high protein, easy to digest, and portioned for a reduced appetite. Both the Lunch + Dinner Pack and the Brunch + Dinner Pack are designed to take the daily planning off your hands.

Frequently Asked Questions

Is there an official Ozempic or Wegovy diet plan?

No single official diet plan exists for these medications. General healthy eating guidelines apply, with the key adjustments being higher protein per meal and smaller, more frequent meals to suit a reduced appetite.

What if I can't hit my protein target some days?

Don't aim for perfection every single day. A consistent pattern over a week matters more than any individual day. If you're regularly falling well short, it's worth raising with your GP or a dietitian.

Should I use a protein powder or shake?

It can help, particularly on days when solid food feels difficult. A shake is easy to sip slowly across an hour rather than needing to be eaten in one sitting, which suits reduced appetite well. It shouldn't fully replace whole foods, since you also need the fibre, vitamins and minerals that come from a varied diet, but as an occasional top-up toward your protein target, it's a reasonable option.

As with any significant dietary change alongside a prescribed medication, check with your doctor or a dietitian first.