Semaglutide Diet Plan: The Best Foods to Eat & Avoid

Why Diet Matters on Semaglutide

Semaglutide (brand names Ozempic® and Wegovy®) is a popular weight loss and diabetes management medication that mimics the hormone GLP-1 to regulate blood sugar, slow digestion, and reduce appetite. But it’s not a miracle drug. For it to work, you need to work—slowly and safely by integrating healthy habits into your daily routine: think walking, strength training, and paying close attention to your semaglutide diet plan.

What you eat is far and away the most crucial factor in your weight loss journey. Weight manipulation is a simple formula of calories in versus calories out. If you burn more energy (i.e., calories) than you consume, you’ll lose weight. But what you eat matters as much as how much you eat.

Below, we’ll break down the best foods to eat, what to limit, and how to structure your meals to work with semaglutide, not against it.

How Food Choices Impact Efficacy and Side Effects

When taking semaglutide, what you eat stays in your stomach longer, making you feel fuller faster. However, you may find that your typical food choices don’t sit right anymore, leading to stomach discomfort or even nausea.

Loading your plate with the best foods for weight loss—vegetables, fruits, lean proteins, whole grains, and healthy fats—has more advantages than not. They’ll keep you fuller, you’ll feel energized, they’ll better stabilize your blood sugar levels, and protein specifically helps preserve lean muscle tissue while you’re in a caloric deficit.

Protein

While it’s rare to build muscle in a calorie deficit, eating enough protein helps maintain the muscle you have, leading to a leaner physique as you lose fat. Muscle tissue also burns three times as many calories as fat—six calories per pound versus two calories—giving you a slight metabolic edge.

Protein keeps you fuller for longer, and can help manage your blood sugar levels; this macro doesn’t spike your blood sugar and can slow the digestion of carbs (like rice and potatoes).

Recommended intake: 0.55-0.68 grams of protein per pound of body weight daily.

Fiber

Your body doesn’t digest dietary fiber, which means it helps “keep things moving” — a big plus since constipation is a common semaglutide side effect. Fiber also promotes longer-lasting fullness compared to low-fiber foods.

Recommended intake: 25-38 grams daily from fruits, vegetables, legumes, and whole grains.

Hydration

Adequate water intake supports digestion, helps prevent constipation, and keeps energy levels steady. It’s crucial if you’re increasing your physical activity; dehydration can contribute to cramps, dizziness, and fatigue.

Recommended intake: The National Academy of Sports Medicine recommends about 125 ounces (3.7 liters) daily for men and 95 ounces (2.7 liters) for women, spread evenly throughout the day. Fluid sources include both beverages (e.g. water, tea, juice, milk) and water-rich foods (e.g. fruits, vegetables, yogurt).

Best Foods to Eat on Semaglutide

There’s no single “best” food to eat. That said, some foods align better with your goals, and if you’re reading this article, chances are you’re wondering what to eat on semaglutide to lose weight faster.

Focus on these best foods for semaglutide:

Lean proteins

Anchor every meal with high-protein foods for semaglutide success, such as chicken, salmon, and tofu. Aim for four to six ounces per meal, choosing from these protein sources:

• Skinless chicken or turkey
• Salmon, cod, tuna
• Eggs or egg whites
• Greek yogurt or cottage cheese
• Tofu, tempeh, or seitan (plant-based)

Non-starchy vegetables & low-glycemic fruits

Vegetables and fruits provide fiber and a ton of nutrients. Try to consume at least five servings of fruits and vegetables daily.

Veggies:

• Broccoli
• Brussels sprouts
• Spinach
• Asparagus
• Zucchini
• Bell peppers
• Carrots
• Cauliflower
• Green beans

Fruits:

• Berries
• Apples
• Bananas
• Pears
• Oranges
• Grapefruit

Healthy Fats & Complex Carbs

Fats:

• Avocado
• Olive oil
• Nuts (almonds, pistachios, cashews, peanuts)
• Seeds (chia, flax, sunflower seeds)
• Salmon

Complex carbs:

• Quinoa
• Brown rice
• Oats
• Sweet potatoes
• Lentils
• Chickpeas

Foods to Avoid (or Limit)

These are common foods to avoid on Ozempic and similar GLP-1 medications to reduce discomfort and side effects.

Greasy, Fatty Foods

We’re not telling you that you can’t or shouldn’t ever eat a cheeseburger again, but known side effects of GLP-1 medications, like nausea and constipation, can be worsened by high-fat foods. That burger may take hours to digest, making you feel sluggish and unmotivated to hit the gym.

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Sugary Snacks & Refined Carbs

The glycemic index measures how severely a food raises your blood sugar. Foods like white bread or sugary candy (think Sour Patch Kids) score the highest on the scale, spiking your blood sugar rapidly and very high.

If you have diabetes, you have to be tuned in to how different foods impact your blood sugar, choosing the right foods to help keep your levels in the normal range. Blood sugar spikes can also lead to fatigue and energy crashes, so you may be better off choosing foods with a lower glycemic index score to keep your levels steady throughout the day.

Working with a Registered Dietitian Nutritionist and your physician will help ensure that your diet and medications are well-balanced.

Carbonated Drinks and Alcohol

Booze and soda aren’t off limits, but you should consider a few things before popping that tab.

If you’re taking semaglutide, there’s a good chance you’ll experience gastrointestinal distress, including an upset stomach and semaglutide burping; the bubbles in carbonated drinks can exacerbate these symptoms.

Alcohol comes with a host of other considerations. It’s calorically dense, which may offset your diet progress; carbonated alcoholic drinks like beer can lead to bloating. It’s also a diuretic, so you risk being dehydrated, especially if you’re not paying attention to your water intake while drinking alcohol.

Note: A common question from people taking GLP-1 agonists is, ‘Can I drink coffee on Wegovy?’ Yes, but monitor caffeine intake if you’re experiencing nausea or digestive issues.

Sample Meal Plan for Semaglutide

The semaglutide meal plan below is roughly 1,700 calories and 150 grams of protein. It’s not a one-size-fits-all solution; it’s an illustration of how a person who wants to lose weight could eat.

Depending on your weight, activity level, age, and sex, you may need to eat more or less to optimally shed pounds while keeping muscle and healthy energy levels on even keel.

Disclaimer: The following meal plan is an example. Always consult with your doctor or a registered dietitian before making changes to your diet, especially if you’re managing a health condition or taking medication like semaglutide.

Breakfast

• 170 grams of Greek yogurt
• ¼ cup blueberries
• 2 tbsp chia seeds

Snack

• 1 whole apple, cut into slices
• 2oz turkey, sliced and placed onto apples
• 2oz cheddar cheese, sliced and placed on top of the turkey

Lunch

• 5oz of grilled salmon
• ½ cup cooked quinoa
• 1 cup steamed broccoli

Snack

• 1 cup of baby carrots
• ¼ cup of hummus

Dinner

• 5oz sautéed chicken
• 1 cup stir-fry veggies: carrots, snap peas, broccoli, mushrooms, etc
• ½ cup white or brown rice
• 2 tbsps of low-sodium soy sauce

For more flexibility, try these whip-fast semaglutide meal prep ideas:

• Batch cook proteins like chicken and lean beef to place on top of salads, use for tacos, or to turn into wraps
• If you cook with a lot of veggies, wash and slice them ahead of time to save yourself time when you’re ready to cook.
• Overnight oats are simple to make and are a great grab-and-go breakfast option.

Vegetarian/Vegan Adaptations

If you’re a vegetarian or vegan, a few simple swaps can make the meal plan above work for you:

• Instead of salmon or chicken, opt for baked tofu, tempeh, or seitan.
• Use lentils or chickpeas for extra plant-based protein.
• Opt for a vegan yogurt like Silk’s almondmilk yogurt or Forager’s cashewmilk yogurt.
• Consider supplementing with vitamin B12 if fully plant-based. (Always consult your doctor before adding a supplement to your diet.)

How to Handle Common Side Effects with Diet

If you’re experiencing gastrointestinal distress, there are simple steps you can take to help ease the symptoms, which are recommended by a joint advisory statement from several leading health organizations:

General Advice:

• Change your eating habits: eat slowly, consume smaller portions more frequently and stop eating once you’re full.
• Pay attention to your food: Avoid high-fat foods, and use healthy cooking techniques like boiling, roasting, or baking.
• Lifestyle habits: get fresh air, exercise consistently, and keep a food diary to know what works for you.

For Nausea:

• Eat foods like crackers, apples, mint, and ginger-based drinks half an hour after taking a GLP-1.
• Try to avoid strong smells.
• Eat small, frequent meals throughout the day.
• Drink beverages separately from meals to prevent the stomach from being overly full.
• Avoid high-fat foods.

For Constipation:

• Get enough fiber. Aim for 25 to 38 grams daily. Increase your fiber intake gradually to give your intestines time to adapt.
• Drink plenty of water. Especially when amping up your fiber intake, water is essential to keeping things moving.
• Increase your physical activity. The Center for Disease Control (CDC) suggests 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity exercise weekly.
• Maintain a balanced diet. Refer to the sample day of eating above for an example..

For Vomiting:

• Stay hydrated.
• Eat smaller meals more often. Having three meals and two snacks is a sustainable approach for most people.
• Contact your healthcare provider if the vomiting is severe or does not subside.

For Diarrhea:

• Use an electrolyte replacement drink like Pedialyte: This can help replenish fluids and key nutrients like sodium and potassium. Be aware of some sports drinks with high sugar levels, which can worsen diarrhea symptoms.
• Avoid large meals: Instead, choose small, frequent meals.
• Avoid high-fat meals: Choose meals that are higher in lean protein and complex carbohydrates.
• Use a fiber capsule or powder: These can add bulk to the stool to improve consistency.
• Contact your healthcare provider if the diarrhea is severe or does not subside.

Myths vs. Facts

“You Must Follow Keto or Intermittent Fasting”

There’s no solid evidence that one specific diet is inherently better than another for weight loss. What matters most is maintaining a calorie deficit by expending more energy than you consume.

Whether limiting an entire macronutrient (like carbs on keto) or narrowing your eating window (like intermittent fasting), these approaches tend to work because they reduce overall calorie intake.

These strategies can also tap into psychology. The sense of belonging to a defined “club” can boost self-efficacy—your belief in your ability to succeed—which research links to better diet adherence and more physical activity. If identifying with a particular diet makes you feel more enthusiastic and motivated, that alone can be a worthwhile reason to follow it.

For some, semaglutide and intermittent fasting pair well because the medication already blunts appetite, making a restricted eating window easier to maintain. With keto, limiting carbohydrates can simplify food choices and help control calories (provided your overall intake stays within reason).

Still, both approaches have downsides. Intermittent fasting may increase the risk of muscle loss, digestive issues, and energy crashes. Keto can be inconvenient, requires meticulous planning, and often involves tracking ketone levels to ensure you’re truly in ketosis.

“Supplements Speed Up Results”

Dietary supplements you can buy over the counter aren’t vital or even necessary to succeed. That said, certain supplements can help fill nutritional gaps and make adhering to your diet easier.

These are a few supplements we think are worth talking to your doctor about (and always discuss adding supplements to your diet with your doctor beforehand—especially if you’re taking a medication like semaglutide):

• Protein powder: Whey, casein, plant-based protein powder, it doesn’t matter. If you have trouble meeting your daily protein targets (1.56 to 2.0 grams per kilogram of body weight), protein powder can help you increase your intake. You can mix up a shake in under a minute, so they’re convenient, and they take up a lot less room in your stomach if you’re feeling too full to eat.
• Fiber supplements: You can mix psyllium husk powder into water or a bowl of oatmeal or yogurt to keep your fiber intake within the goal range of 25 to 35 grams. If stomach discomfort is a symptom, though, avoid this supplement or add it to your diet very slowly.
• Omega-3s: These fats support brain and heart health. If you’re eating, say, less fatty fish to either keep your calories down, because you’re feeling too full, or fat is upsetting your stomach, taking an omega-3 pill will keep your levels up. Adequate intake for males and females, according to the National Institute of Health, is 1.6 and 1.1 grams, respectively.
• Ginger capsules: In a review of the effects of alternative medicines in treating nausea, taking ginger proved more effective than both the placebo (e.g., doing nothing) and conventional medicine (e.g., antiemetics, sodium bicarbonate + phenobarbital). Try one gram of ginger to start.
• Multivitamins: An over-the-counter multivitamin can help fill nutrient gaps that might occur if you’re eating less or your diet becomes less varied on semaglutide. They’re generally inexpensive, widely available, and considered safe for most people. Still, it’s best to check with your doctor or a registered dietitian to determine whether you actually need one and to choose a formula suited to your health profile.

How to Track Your Progress Beyond the Scale

Weight loss is a numbers game, so you generally want to see the scale decrease. However, how much weight you lose and your rate of weight loss aren’t the only markers of a successful diet. Here are some other ways you can measure your progress:

Keep an “Energy Journal”

Many people associate weight loss diets with looking better (whatever that means to you), but how you feel is arguably a more significant marker of success. Keep a journal to record your feelings every day during your diet.

You may notice yourself feeling lighter and more energetic on the days you eat smaller, balanced meals more frequently. On the flip, the days you indulge in heavier, greasier foods (which is OK sometimes) may make you feel less motivated and more sluggish.

Pay Attention to How Your Clothes Fit

Even if your weight is dropping slower than you’d like, you may find your jeans getting looser or your shirts clinging to your stomach less frequently. If your clothes look different on your body, that’s a sign that your body is changing.

Pay Attention to Your Blood Sugar Levels

If you track your blood sugar, which people with diabetes do, watch your numbers closely. Smaller meals consisting of protein, healthy fats, and carbs low on the glycemic index will likely positively impact your numbers, resulting in fewer spikes more often.

If you don’t track your blood sugar, be conscious of how you feel after meals and later in the day. If you stick with foods lower on the glycemic scale, you should have fairly balanced energy levels throughout the day.

When to Adjust Your Diet

Dieting isn’t always a linear process. Sometimes, our progress stalls. Sometimes, foods that typically agree with us no longer do. It happens, so here's how to handle these issues if you run into them.

If You Hit a Plateau

If your weight hasn’t changed in the direction you want for about two weeks, you've likely hit a plateau. Don’t sweat it. This is a common part of the process. As your body changes, so do its energy needs.

Let’s say you start at 200 pounds and eat around 2,000 calories a day to lose roughly a pound a week. Ten weeks later, you’ll be about 190 pounds. With less body mass, your body now burns fewer calories at rest.

If you’re still eating the exact amount you started with, that number may now be too high to keep losing weight, and a slight calorie adjustment could help you get moving again.

Try this: Cut your calories by 250 (or expend more through physical activity) and watch what happens over the next week.

• If you drop more than two pounds, add 100 calories back.
• If you don’t drop any weight, wait another week.
• If the scale still hasn’t moved, cut another 100 calories (or amp up your physical activity routine) and reassess.

If You Consistently Experience Side Effects

Burping, nausea, an upset stomach, and diarrhea are common semaglutide side effects that your diet may make worse (or better). If these symptoms persist, you should address them with your medical provider. You can also consider making food swaps to help them subside. Refer to our How to Handle Common Side Effects with Diet section above for more information.