Ozempic foods to eat
On Ozempic, the best foods give a lot of protein in a small portion: yogurt or skyr, eggs, fish, chicken, tofu, beans and cottage cheese, with vegetables, fruit and some wholegrains.
High-protein foods for a small appetite
| Food | Portion | Protein |
|---|---|---|
| Skyr or 0% Greek yogurt | 150 g pot | 15 g |
| Chicken breast, cooked | 100 g | 31 g |
| Salmon fillet | 100 g | 21 g |
| Tinned tuna, drained | 1 small tin (about 100 g) | 25 g |
| Eggs | 2 large | 13 g |
| Cottage cheese | 100 g | 11 g |
| Firm tofu | 100 g | 12 to 15 g |
| Lentils, cooked | 150 g | 13 g |
| Milk | 300 ml glass | 10 g |
| Edamame beans | 100 g | 11 g |
Typical values; brands vary, so check labels.
Gentle foods for queasy days
Plain crackers, toast, rice, porridge made with milk, soups with lentils or chicken, plain yogurt, bananas, and ginger or peppermint tea. Small amounts, slowly. See what to eat when you feel sick; the advice is the same for Ozempic.
Fibre, added gradually
Constipation is a common side effect of semaglutide, according to the NHS. Vegetables, fruit, oats, beans, lentils and wholegrain bread add fibre. Add them a little at a time and drink regularly through the day.
Build a plate that fits
- Half your (smaller) plate: protein.
- A quarter: vegetables or salad.
- A quarter: potatoes, rice, pasta or bread.
- Eat the protein first, in case you fill up.
Want a full week laid out? Try our free printable GLP-1 meal plan.
See the protein in every meal
SnapNosh shows the protein in a meal from one photo and tells you what's left for today. Made for life on a GLP-1.
Common questions
What are the best foods to eat on Ozempic?
Foods with a lot of protein in a small portion: skyr or Greek yogurt, eggs, chicken, fish, tinned tuna, tofu, cottage cheese, lentils and milk, plus vegetables, fruit and some wholegrains for fibre.
What can I eat on Ozempic when I feel sick?
Small amounts of plain, gentle food: crackers, toast, rice, porridge, soup, plain yogurt or bananas, eaten slowly. Ginger or peppermint tea can also help some people.
How much protein should I eat on Ozempic?
A 2025 expert advisory describes 1.2 to 1.6 g of protein per kg of body weight a day during weight loss, or about 80 to 120 g a day for many people.
Sources
- NHS: Semaglutide (Wegovy, Ozempic)
- Nutritional priorities to support GLP-1 therapy for obesity (joint advisory, 2025)
- NHS: Eat well
This guide is general information about food and habits. It is not medical advice and doesn't replace advice from your doctor, pharmacist or dietitian. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. SnapNosh is not affiliated with them.