The Best Foods to Eat on Ozempic
The best Ozempic foods deliver protein and fibre efficiently on a smaller appetite, without sitting heavy on delayed digestion. Here's exactly what to load into the trolley.
Best proteins on Ozempic
- Chicken breast and thigh, turkey breast
- White fish (cod, haddock), salmon, prawns
- Eggs
- Greek yogurt, cottage cheese
- Lentils, chickpeas, black beans
- Tofu and tempeh
- Whey or plant protein powder for smoothies
Best vegetables
- Leafy greens (spinach, rocket, kale)
- Cruciferous (broccoli, cauliflower, Brussels sprouts)
- Peppers, courgette, aubergine
- Tomatoes, cucumber, celery
- Green beans, asparagus, mushrooms
Best slow carbs
- Oats, quinoa, brown rice
- Sweet potato
- Wholegrain bread and wraps
- Lentils and chickpeas
Best fats and fruit
Fats: olive oil, avocado, almonds, walnuts, chia and flax seeds.
Fruit: berries, apples, pears, citrus, kiwi.
How to build an Ozempic plate
Half plate non-starchy vegetables, quarter plate lean protein, quarter plate slow carbs, thumb of healthy fat. That template alone covers most of what a personalized Ozempic plan does.
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Start the free quizFrequently asked questions
What are the best foods to eat while on Ozempic?
Lean proteins (chicken, fish, eggs, Greek yogurt, legumes), non-starchy vegetables, slow carbs, and controlled healthy fats. Protein at every meal is the most important habit.
How much protein should I eat on Ozempic?
1.2–1.6 g per kilogram of goal weight per day, split across meals. Most adults land between 90 and 140 g total.
Are eggs good on Ozempic?
Yes — high protein, easy to digest, satisfying on small portions. One of the best breakfast options.