What to Eat on Semaglutide

Semaglutide (the active ingredient in Ozempic and Wegovy) works by mimicking GLP-1, a hormone naturally released after eating. It does several things that directly affect what and how you eat:

The four rules of eating on semaglutide

1. Protein first, always. When appetite is suppressed and you can only eat a small amount, that amount must be protein-dense. Aim for 20–30g protein per meal. Eat the protein component of your meal before anything else.
2. Portions are now half (or less). Your previous portion sizes are likely too large. Use a side plate instead of a dinner plate as a visual guide. Never force yourself to finish — eating past comfortable fullness will trigger nausea.
3. Low fat on nausea days. Fat dramatically slows gastric emptying further. On injection day and the day after, remove all added fat from meals: no butter, no oil, no cream, no full-fat dairy.
4. Eat regularly even without hunger. You may have zero appetite some days. But skipping meals entirely leads to under-eating protein and can cause hypoglycaemia in diabetic patients. Small planned meals every 3–4 hours are better than nothing.

What a day of eating looks like on semaglutide

• 8am: Small breakfast — 150g Greek yogurt or 2 scrambled eggs (15–20g protein, ~150 cal)
• 11am: Optional protein snack — cottage cheese or a hard-boiled egg (10–15g protein)
• 1pm: Small lunch — poached chicken with plain rice or a small bowl of soup with protein (~25g protein, ~280 cal)
• 4pm: Optional snack — edamame or Greek yogurt (10–15g protein)
• 7pm: Dinner — baked fish or chicken with steamed vegetables and a small amount of starch (~30g protein, ~350 cal)
• Total: ~100–120g protein, ~1,100–1,400 kcal — achievable even with significantly reduced appetite

Foods that work particularly well on semaglutide

• Greek yogurt (0% fat): High protein, eaten cold (less smell), smooth — many people find it easy to eat on queasy days
• Poached or baked chicken breast: Clean protein, bland, no fat to slow digestion
• Miso soup: Warm, easy to tolerate, provides sodium and probiotics, easy on the stomach
• Congee (rice porridge): Traditional Asian remedy for nausea, completely bland, can add egg for protein
• Ginger tea: Something many people reach for when queasy — worth trying to see whether it suits you
• Cold or chilled food: Fewer volatile aromas than hot food, often better tolerated during nausea
• Plain oats: Gentle soluble fibre that helps constipation (common on semaglutide) without bloating
• White fish (cod, haddock): Very low fat, high protein, quick to cook, mild flavour

Eating out on semaglutide

Restaurants are challenging — portions are huge and high-fat options dominate menus. Strategies:

• Ask for a starter portion of a main dish, or share a main with someone
• Choose grilled, baked, or steamed over fried — ask for sauces on the side
• Japanese and Vietnamese cuisine are generally the most semaglutide-compatible: plain rice, broth-based soups, steamed protein
• Avoid buffets — the variety triggers overeating that will cause immediate nausea on semaglutide
• Order sparkling water? Switch to still — carbonation worsens bloating on semaglutide