Food & protein

Foods to eat on Ozempic: what the guidance says

There is no special "Ozempic diet". What does exist is a 2025 joint advisory on nutrition for people taking GLP-1 medications. Here is what it emphasises, the reference numbers for fibre and fluids, and one example day built from published nutrient tables.

What the label says

Ozempic's US label describes it as an adjunct to diet and exercise to improve blood-sugar control in adults with type 2 diabetes^[1]. The label doesn't prescribe a particular diet; that is something to work out with your care team.

What the 2025 nutrition advisory emphasises

The joint advisory from four obesity and nutrition societies sets out priorities that include personalised, nutrient-dense, minimally processed diets, managing stomach side effects, preventing micronutrient deficiencies, and adequate protein with strength training^[2]. Nutrients it names as being of concern include iron, calcium, magnesium, zinc, and vitamins A, D, E, K, B1, B12 and C^[3].

Protein

Higher protein targets of 1.2–1.6 g/kg/day have been proposed during weight loss, or a simple 80–120 g/day^[3]. See how much protein on a GLP-1.

Fibre and fluids

Reference fibre intakes are 38 g a day for men and 25 g for women aged 19–50, and 30 g and 21 g from age 51; total water from food and drink is about 3.7 L a day for men and 2.7 L for women^[4]. For constipation, the advisory encourages adequate fluids and fibre from foods, increased gradually^[3].

Foods that can be harder at first

To help with stomach side effects, the advisory suggests smaller, more frequent meals and avoiding fatty or high-fibre foods during the first few days of treatment^[3].

One example day

Built from Health Canada and USDA nutrient values: a 170 g Greek yogurt with 30 mL peanut butter (about 24 g protein); 75 g canned tuna with vegetables (19 g); 250 mL milk (9 g); 75 g roasted chicken breast with 175 mL lentils (38 g) — about 90 g of protein across four small meals^[5][6]. It is an example of the arithmetic, not a plan for you.

General information, not medical advice. Your prescriber, pharmacist or a dietitian can help you plan.