10 Delicious Recipes: What to Eat on Ozempic for Weight Loss Success

Summary: Top Foods to Eat on Ozempic

• Foods with lean protein like chicken, fish, tofu helps you build muscle and keep you full longer.
• Non-starchy vegetables like fresh herbs, steamed broccoli, spinach, cauliflower rice give fibre and lower blood sugar level.
• High fat foods like avocados, olive oil, almond butter, pumpkin seeds, and nuts enhance brain and heart health.
• Whole grains like brown rice, quinoa, and oats are good sources of energy.
• Fruits like apples, bananas, and pears provide fibre, provide essential vitamins and result in better blood sugar control.

What is Ozempic?

Ozempic is first approved for type 2 diabetes medications. It is a prescription drug to manage blood sugar but now is also used to manage obesity. It belongs to a class of drugs called GLP-1 receptor agonists that act like a natural hormone that controls appetite and digestion.

 

How Ozempic Helps with Weight Loss

Ozempic makes you feel full, and it slows your digestion, it also stabilises your body’s blood sugar. It means that if you eat less, avoid sugar crashes, you can achieve a steady metabolic health.

Related reading: The Role of GLP-1 in Weight Management

 

Best Foods to Eat on Ozempic

Nutritional Focus: Proteins, Veggies, and Healthy Fats

The best food choices when you are on Ozempic are lean proteins, non starchy vegetables, healthy fats and whole grains. These food choices keep you full, produce more energy and also help control blood sugar.

Related reading: Healthy Eating for Weight Loss

 

What Are The Best Foods To Eat When Taking Ozempic?

Weight loss in Ozempic is achievable with healthy foods, a balanced diet and exercise. In a study, people who cut their food intake about 500 calories a day with 150 minutes of exercise per week can shred 6% of their total body weight within 12 weeks.

Advice from UK’s health authorities include:

• Eating 5 portions of vegetables and fruits everyday
• Opt for lean proteins like chicken, fish and eggs
• Choose low fat dairy products instead of full fat
• Avoid foods that are high in sugar, salt, unhealthy fats and saturated fats.

Related reading: Benefits of a High-Protein Diet

 

Recipe Inspiration

Ozempic diet plan does not have to be boring. Here are 10 tasty and easy recipe ideas that you can try.

 

 

Breakfast Recipe Ideas

Recipe 1: Spinach Feta Omelet Adapted from: Live Simply by Kristin Marr

What you need:

• 2 pcs eggs
• 1 cup spinach
• 30 grams crumbled feta cheese
• 1 tsp olive oil
• Salt and pepper

How to make it:

• Beat eggs and add salt and pepper
• Cook spinach in olive oil until soft
• Pour in the beaten eggs, cook until almost done
• Sprinkle feta, fold and serve

Nutrition (per serving): ~250 calories, 18g protein, 3g carbs, 18g fat

Recipe 2: Overnight Oats with Berries Adapted from Eating Bird Food by Brittany Mullins

What you need:

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ¼ cup low fat Greek yogurt
• ½ cup fresh berries
• 1 tsp chia seeds

How to make it:

• Mix oats, almond milk, yogurt and chia seeds in a jar.
• Leave in the fridge overnight.
• Add berries on top before eating

Nutrition (per serving): ~280 calories, 12g protein, 38g carbs, 8g fat

 

Lunch Recipe Ideas

Recipe 3: Grilled Chicken Salad with Avocado Adapted from SOZA Weightloss

What you need:

• 120g grilled chicken breast
• 2 cups mixed greens
• ½ avocado, sliced
• ½ cucumber, sliced
• 6 cherry tomatoes, halved
• 1 tbsp olive oil + juice of ½ lemon

How to make it:

• Grill the chicken until cooked.
• In a bowl, mix greens, cucumber, tomato and avocado.
• Slice chicken breast and add on top.
• Drizzle with oil and lemon juice.

Nutrition (per serving): ~350 calories, 32g protein, 12g carbs, 20g fat

Recipe 4: Lemon Roasted Vegetable Hummus Bowl Adapted from EatingWell by Carolyn Hodges, M.S., RDN

What you need:

• ½ cup cooked quinoa
• ½ cup roasted broccoli
• ½ cup roasted peppers and courgettes
• 2 tbsp hummus

How to make it:

• Roast vegetables with olive oil, salt, and pepper.
• Put cooked quinoa in a bowl.
• Put the roasted vegetables on top.
• Add a spoon of hummus.

Nutrition (per serving): ~300 calories, 10g protein, 45g carbs, 9g fat

 

Dinner Recipe Ideas

Recipe 5: One Pan Lemon Garlic Baked Salmon and Asparagus Adapted from Cafe Delites by Karina

What you need:

• A fillet of salmon
• 1 cup asparagus
• 1 tbsp olive oil
• 1 clove garlic, minced
• Juice of ½ lemon

How to make it:

• Preheat the oven to 200°C.
• Place salmon and asparagus on a tray.
• Add olive oil, garlic and lemon juice.
• Bake for 15 minutes until done.

Nutrition (per serving): ~400 calories, 35g protein, 5g carbs, 25g fat

Recipe 6: Zucchini Noodles with Tomato Sauce Adapted from Everyday Maven by Alyssa Brantley

What you need:

• Spiralised zucchini
• 1 cup homemade tomato sauce
• 1 tsp olive oil
• Fresh basil for garnish

How to make it:

• Heat oil in a pan and cook zucchini for 2 to 3 minutes.
• Warm tomato sauce in a separate pan.
• Mix noodles with tomato sauce and top with basil.

Nutrition (per serving): ~150 calories, 5g protein, 18g carbs, 7g fat

 

Snack Options

Recipe 7: Greek Yogurt with Berries and Almonds Adapted from One Bite Nutrition by Wendy Castle

What you need:

• ¾ cup plain Greek yogurt
• 1 tbsp almonds or walnuts
• Choice of berry

How to make it:

• Put yogurt in a bowl.
• Add nuts and berries.
• Serve cold.

Nutrition (per serving): ~200 calories, 15g protein, 12g carbs, 10g fat

 

Recipe 8: Vegetable Stick with Hummus Adapted from Healthy Made Tasty

What you need:

• 4 tbsp hummus
• 1 carrot, cut into sticks
• ½ cucumber, cut into sticks
• 1 celery stalk, cut into sticks

How to make it:

• Place hummus in a small bowl.
• Arrange vegetable sticks on a plate
• Dip and eat.

Nutrition (per serving): ~180 calories, 5g protein, 20g carbs, 9g fat

 

Dessert Ideas

Recipe 9: Vanilla Chia Seed Pudding Adapted from Domesticate Me by Serena Wolf

What you need:

• 3 tbsp chia seeds
• 1 cup almond milk
• ½ tsp vanilla extract
• Fresh fruit topping (optional)

How to make it:

• Mix chia seeds, milk, and vanilla in a jar.
• Refrigerate overnight until thick.
• Top with fruit before serving.

Nutrition (per serving): ~220 calories, 7g protein, 25g carbs, 10g fat

Recipe 10: Avocado Chocolate Mousse Adapted from Chocolate Covered Katie by Katie Higgins

What you need

• 1 ripe avocado
• 2 tbsp unsweetened cocoa powder
• 2 tbsp almond milk
• 1 tsp stevia or honey

How to make it:

• Blend all ingredients until smooth.
• Chill for 30 minutes
• Serve as s creamy dessert.

Nutrition (per serving): ~250 calories, 5g protein, 20g carbs, 18g fat

 

Foods to Avoid on Ozempic

Some foods can slower your weight loss progress, try to avoid these:

Related reading: Foods to Avoid for Better Skin Health

• Sugary drinks and foods: Cakes, pastries, sodas
• Fried foods: Chips, fried chicken, fast food
• Processed carbs: White bread, pasta, and biscuits
• Excessive alcohol: Can spike blood sugar and nausea

 

Conclusion

Ozempic is a great tool for managing your weight but in order to support it, eating the right kind of foods makes your weight loss journey more achievable. Focus on lean proteins, vegetables, healthy fats, and whole grains. Also pairing it with consistent exercise, you will see long lasting results.

Related reading: Managing Type 2 Diabetes with Diet

 

FAQs

• What is the best meal plan with Ozempic?

A nutritious foods including lean protein, vegetables, healthy fats and whole grains is recommended..

• Can I have carbohydrates on Ozempic?

Yes but choose whole grains and not refined carbohydrates.

• What foods would I avoid on Ozempic?

Do not eat foods high in sugar, fat and limit processed foods.

• How does Ozempic help in weight loss?

Ozempic works like a natural hormone GLP-1 that reduces hunger and makes you feel fuller that reduces consumption of food and more weight loss.

• Can I drink alcohol while on Ozempic?

Limit your alcohol intake, because alcohol can impact blood sugar levels and worsen side effects.