What to eat while taking Ozempic, Mounjaro or Wegovy: a weekly meal plan

Who is this meal plan for?

This meal plan is only a general example for adults. It is not an individual plan for children, pregnancy, breastfeeding, diabetes treated with insulin or medicines that can lower blood sugar too much, kidney disease, or a current or previous eating disorder. If you have a condition that requires a specific diet (coeliac disease, a diagnosed allergy, heart failure or liver disease), follow the advice for that condition.

These medicines are not recommended during pregnancy, and your doctor will decide whether they are suitable while breastfeeding [3] [5]. If you have a history of an eating disorder, speak to your doctor and a mental health professional first; we explain more in GLP-1 medicines and eating disorders.

You also need individual adjustments if your appetite has dropped considerably or your digestive symptoms do not improve.

The quantities describe a possible shopping list and meals; your calorie and protein targets are worked out in a consultation. We adjust portions, mealtimes and textures with you and the person prescribing your medicine. If a full portion is difficult, the three meals can be divided into four eating occasions [2].

A weekly meal plan with suggested portions

Weights are guidelines per person. Weigh rice, pasta and couscous uncooked; weigh pulses after draining. If this is a one-pot meal, use one to one and a half tablespoons of extra virgin olive oil per portion. If you cannot finish your meal, adjust the amount with your health professional.

Shopping list for one person

Approximate quantities for the meal plan. Adjust pack sizes to what you already have at home.

Fruit and vegetables

• 2 bananas, 1 pear, 1 apple, 1 small punnet of strawberries and 2 more ripe pieces of fruit
• 3 courgettes, 700 g pumpkin and 500 g carrots
• 1 kg potatoes
• 300 g spinach, 300 g green beans and 2 tomatoes

Fish, meat and eggs

• 200 g hake, 100 g salmon and 1 small tin of sardines
• 1 medium tin of tuna in spring water (80 g drained)
• 200 g chicken and 100 g turkey
• 10 eggs

Dairy and store cupboard

• 4 thick plain yoghurts, 150 g each, and 80 g fresh cheese
• 1 large jar of lentils and 2 jars of cooked chickpeas
• 500 g wholemeal bread and 120 g oats
• 120 g rice, 40 g pasta and 80 g couscous, uncooked
• Extra virgin olive oil

How can I spread protein across the day if I cannot manage a whole meal?

The meal plan includes sources of protein at breakfast, lunch and dinner. A joint recommendation from nutrition and obesity societies prioritises adequate protein and strength training during treatment [1]. Your daily amount is calculated according to your circumstances; body weight alone can give a misleading figure.

If you need a fourth eating occasion, move part of one meal to it. You could set aside half a sandwich with egg, a yoghurt with oats or a portion of chickpeas. This spreads out the food already planned without making you eat when you are no longer hungry. Find out more about protein and muscle with GLP-1 medicines.

A high-protein yoghurt can make a small eating occasion easier. Check its protein content on the label and have it as part of breakfast or as an extra eating occasion.

What should I do on days when I feel nauseous?

Nausea and vomiting are common side effects of semaglutide and tirzepatide [3] [5]. The consensus on nutritional support suggests small portions, eating slowly and adapting foods that you tolerate less well [2]. On those days, choose rice, potato or the warm soup in the meal plan. Add egg, white fish or yoghurt if these are easier for you than grilled meat.

Cooked vegetables may be easier to manage than a raw salad. Add the oil at the end and use a small amount if a fatty dish makes you feel queasy. If vomiting or diarrhoea makes it impossible to drink, read what to do about nausea with a GLP-1 medicine and when to seek advice. Any medicine adjustment is for the person who prescribed it.

Does eating less mean eating less well?

When your appetite is lower, make each eating occasion count by choosing foods that offer more than just volume.

Nutrient density comes from combining protein, grains or potatoes, fruit, vegetables and fats from everyday foods. Pulses provide protein and fibre; fish, eggs and dairy add variety. Your eating plan should suit what you can tolerate. A week of nausea is not something to make up for with a rigid list of foods.

If your food intake has dropped considerably, your vitamin D status may need individual assessment. The European reference intake for adults is 15 µg per day (600 IU) [4]; any supplement should be decided on after a blood test.

What mistakes do we see in consultations?

The first is leaving meals to chance when hunger gives you little warning. A short list on the fridge helps ensure there are options when you get home. The second is feeling pressured to finish your usual portion even when it no longer feels right. We can divide it up and check whether your total intake for the day is still sufficient.

The third is relying on high-protein yoghurts. They can sort out one particular eating occasion, but they do not provide variety, fibre or meals you can maintain afterwards. If you are concerned about what will happen when you stop the medicine, read what happens to your weight when you stop Ozempic or Wegovy.

Do Ozempic and Mounjaro require different meal plans?

The meal plan is tailored to the person, not the brand. Ozempic contains semaglutide [3] and Mounjaro contains tirzepatide [5]. Decisions about their indications and prescribing are for your doctor. For information about each medicine, see our guides to Ozempic and Mounjaro. The choice and amount of food depend on what you can tolerate, your needs and any other health conditions.