GLP-1 Meal Plan: Ultimate 7-Day Diet to Beat Nausea & Lose Weight

Q: What is a good meal plan while on Ozempic?

A good Ozempic meal plan should follow the same GLP-1-friendly principles: high-protein meals like eggs, chicken, fish, or tofu; fiber-rich sides such as roasted vegetables or lentil soups; and easy-to-digest snacks like cottage cheese or apples with peanut butter. You can browse these Wegovy meal ideas for specific examples—they work just as well for Ozempic. The key is to keep portions small, hydrate often, and eat even when you're not super hungry—especially to avoid nausea or energy dips.

Question 1

What is the best diet for GLP-1?

Accepted Answer

The best diet while taking GLP-1 medications like Ozempic or Wegovy is high in protein, fiber, and hydration, while low in added sugars and greasy, processed foods. A structured GLP-1 meal plan should include lean proteins, vegetables, whole grains, and healthy fats—spread across small meals throughout the day. These foods support blood sugar stability, satiety, and reduce common side effects like nausea or constipation.
If you're looking for daily structure, this GLP-1 recipe roundup gives you easy, prep-friendly ideas that fit the plan.

Question 2

What is the 3-3-3 rule for weight loss?

Accepted Answer

The 3-3-3 rule is a trending approach some people use to jumpstart weight loss. It refers to 3 days of high-protein, low-carb meals, followed by 3 days of slightly higher carb reintroduction, and then 3 days of normal eating. While not specific to GLP-1 users, this rhythm mimics how some people adjust their GLP-1 meal plan—by easing into food changes gradually. However, it’s best to consult a dietitian before following strict cycles, especially if you're managing digestion changes on GLP-1s.

Question 3

What is a good meal plan while on Ozempic?

Accepted Answer

A good Ozempic meal plan should follow the same GLP-1-friendly principles: high-protein meals like eggs, chicken, fish, or tofu; fiber-rich sides such as roasted vegetables or lentil soups; and easy-to-digest snacks like cottage cheese or apples with peanut butter. You can browse these Wegovy meal ideas for specific examples—they work just as well for Ozempic.
The key is to keep portions small, hydrate often, and eat even when you're not super hungry—especially to avoid nausea or energy dips.

Question 4

How many calories should I eat a day on GLP-1?

Accepted Answer

Calorie needs vary based on your weight, activity level, and health goals. Most people on a GLP-1 meal plan feel full on fewer calories—but you still need enough to support energy, muscle, and nutrient intake. A general target for weight loss is between 1,200–1,800 calories per day, depending on body size. You can safely start around 1,500 and adjust up or down as needed, aiming for balanced macros and avoiding extreme calorie restriction.

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