What to Eat on Ozempic or Wegovy 25 Best High-Protein Foods for Women

What to Eat on Ozempic or Wegovy

High protein foods for women on Ozempic

Wegovy diet plan for weight loss

Foods to eat on semaglutide

Ozempic meal plan for women

Protein rich foods for weight loss

What to eat on Wegovy

Healthy eating on GLP-1 medications

What to avoid on Ozempic

Introduction

If you’re taking Ozempic or Wegovy it’s important to eat the right foods.

Both Ozempic and Wegovy contain the drug semaglutide, which helps you regulate your appetite by acting as a hormone called GLP-1 in your body. This will help you to feel fuller and slow the emptying of your stomach. This means you may feel full with less food.

       However, you may not be getting all the nutrition your body needs.

Women taking weight loss drugs should ensure they eat enough protein, fibre, vitamins, minerals and stay hydrated. Not eating enough protein can cause difficulties maintaining your muscle. Choosing the wrong foods can cause fatigue.

So what should you eat?

To get the most nutrition out of your meals, ensure you’re eating foods that will give you enough protein but also aren’t too large. Choose lean proteins, fish, eggs, Greek yoghurt, beans, tofu, vegetables, fruits and whole grains.

In this article we’ll discuss what to eat on Ozempic or Wegovy. With 25 high protein foods to eat for women in the US and UK.

We’ve also included some easy meal ideas, foods to avoid, an example daily meal plan and answered some common questions.

This article is for informational purposes only. It is not intended to replace medical advice. Please consult your healthcare professional or registered dietician before making any major dietary changes whilst taking semaglutide.

Article Content

Section Topic What you’ll learn

1 Introduction How to eat to help with weight management.

2 What are Ozempic and Wegovy? How semaglutide affects your appetite and digestion.

3 Why Protein is Important To help maintain muscle.

4 25 High Protein Foods Easy high protein foods to eat.

5 Best Breakfast Foods High protein breakfast ideas.

6 Healthy Lunch Ideas Healthy lunch ideas.

7 Dinner Ideas Light and healthy dinner ideas.

8 Healthy Snacks Healthy high protein snacks.

9 Veggies and Fruit High in fibre, vitamins and minerals.

10 Foods to Avoid Can make your digestion worse.

11 Tips to help with side effects How to eat to help with nausea and bloating.

12 Stay Hydrated Why it’s important to stay hydrated.

13 Example Meal Plan An example of a daily meal plan.

14 US and UK Shopping List Foods available in both the US and UK.

15 Exercise to Maintain Muscle Why it’s important to do strength exercises.

16 Common Diet Mistakes Don’t make these mistakes.

17 FAQs Answers to common questions.

18 Conclusion How to build healthy eating habits.

1. What are Ozempic and Wegovy?

Both Ozempic and Wegovy contain semaglutide as the active ingredient but are approved for different indications and dosages.

Ozempic - Prescribed mainly for adults with Type 2 diabetes. However can also provide some benefits to the cardiovascular system and kidneys for eligible patients.

Wegovy - Approved for chronic weight management for eligible patients. Alongside a calorie restricted diet and increased activity.

Semaglutide acts on the GLP-1 receptors in your body to help regulate your appetite, blood glucose and slow the passage of food through your stomach.

You may notice:

You feel full with less food.

You’re not thinking about food as much.

Your appetite fluctuates throughout the day.

You don’t like eating large/heavy meals.

You may feel nauseous, constipated, diarrhoea or bloated.

Which means you need to consider what you eat.

Whilst your appetite has reduced you may not be eating as much. However your body will still require protein, vitamins, minerals and energy.

Having a balanced eating plan will help whilst on Ozempic/Wegovy. The NHS recommends having a healthy and balanced diet whilst taking semaglutide.

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2. Why Protein is Important on Ozempic or Wegovy

When you’re losing weight you may lose body fat and lean tissue, including muscle. Losing too much muscle can affect your strength, function and metabolism.

Protein provides amino acids for your muscles.

By eating foods high in protein whilst taking semaglutide will help meet your nutritional requirements whilst your appetite is reduced.

5 Reasons to eat protein

1. Helps maintain muscle.

Muscles need protein to help maintain and repair muscle tissue. Eating enough protein and doing resistance exercises can help maintain your muscle.

2. Makes you feel full.

Eating protein can help you feel full. Helpful with eating smaller meals.

3. Help with recovery.

Your body uses protein to repair tissue after physical activity and daily wear and tear.

4. Provide essential nutrients.

Foods such as eggs, fish, dairy, beans and lean meat will also provide essential vitamins and minerals.

5. Helps with daily activities.

Helps you maintain muscle to carry out daily activities such as walking, climbing stairs, carrying shopping and exercising.

How much protein should women eat?

How much protein you need will depend on your age, weight, kidney health, activity levels and personal goals.

As a general rule healthy adults should aim for approx 0.8g per kilo of body weight. However this may not be the ideal amount for those losing weight.

Some people taking weight management drugs may require a higher individual amount. The American Diabetes Association recommend monitoring your protein and micronutrient intake whilst taking obesity drugs.

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For example:

Body Weight Protein Requirement for an adult

50kg 40g per day

60kg 48g per day

70kg 56g per day

80kg 64g per day

90kg 72g per day

These are just general guidelines. Your prescription for Ozempic/Wegovy will not be personalised. A dietician can help you decide how much you should aim for, especially if you have kidney disease or other medical issues.

3. 25 High Protein Foods to Eat on Ozempic or Wegovy

If you’re wondering what to eat on Ozempic or Wegovy then look for simple foods that will provide protein and other essential nutrients.

You don’t need to spend money on special diet foods. Most of these foods can be found in regular supermarkets in the US and UK.

A. Animal Based Proteins

1. Eggs

Eggs are an easy and cheap protein source.

1 large egg will provide approx 6g of protein.

Boiled eggs with wholegrain toast.

Scrambled eggs with spinach.

Vegetable omelette.

Eggs with avocado.

Eggs are great for breakfast.

2. Chicken Breast

Chicken breast is a lean protein source.

100g cooked chicken breast provides approx 30-31g of protein.

Grilled chicken salad.

Chicken and vegetable soup.

Chicken lettuce wraps.

Baked chicken with broccoli.

Choose grilled, baked or boiled chicken more often.

3. Salmon

Salmon provides protein and omega 3.

100g cooked salmon provides approx 22-25g of protein.

Baked salmon with asparagus.

Salmon with brown rice.

Salmon salad with cucumber.

Salmon with steamed vegetables.

4. Tuna

Tuna is a quick and easy protein source.

100g canned tuna (drained) will provide approx 23-26g of protein depending on the brand.

Tuna with:

Wholegrain crackers.

Cucumber and lettuce.

Small baked potato.

Greek yoghurt.

Try to choose low sodium options.

5. Turkey Breast

Turkey is another lean protein source.

100g cooked turkey breast can provide approx 29g of protein.

Turkey and avocado sandwich.

Turkey salad bowl.

Turkey meatballs.

Turkey burgers (homemade).

Choose fresh turkey more often.

6. Greek Yoghurt

Plain Greek yoghurt is a great breakfast/snack option.

Depending on the brand, 170g will provide approx 15-18g of protein.

Add:

Strawberries.

Blueberries.

Chia seeds.

Few almonds.

Choose unsweetened options.

7. Cottage Cheese

Cottage cheese provides protein and calcium.

100g cottage cheese provides approx 11-13g of protein.

Add cucumber, tomatoes, berries and/or wholegrain toast.

8. Low Fat Milk

Milk provides protein, calcium and other nutrients.

1 glass (250ml) cow’s milk provides approx 8g of protein.

Can add to:

Oats.

Smoothies.

Coffee.

High protein breakfast recipes.

You could also choose fortified soy milk.

B. Plant Based Proteins

9. Lentils

Lentils are high in plant based protein and fibre.

100g cooked lentils provides approx 9g of protein.

Lentil soup.

Lentil curry.

Lentil salad.

If you’re feeling bloated, start with smaller quantities. Lentils contain fermentable carbs and fibre.

10. Chickpeas

Chickpeas provide protein, fibre and minerals.

100g cooked chickpeas provide approx 9g of protein.

Hummus.

Chickpea salad.

Roasted chickpea.

Vegetable curry.

11. Tofu

Tofu is a flexible plant based protein.

100g tofu provides approx 10-15g of protein depending on firmness and brand.

Tofu stir fry.

Grilled tofu.

Tofu vegetable soup.

12. Edamame

Edamame are young soybeans that provide plant based protein and fibre.

100g cooked edamame provide approx 11-12g of protein.

Add to salad, rice bowls and vegetable dishes.

13. Tempeh

Tempeh is a fermented soy product. It is fairly firm.

100g tempeh provides approx 19-20g of protein.

Can be grilled, baked and added to stir fry.

14. Kidney Beans

Kidney beans provide plant based protein, fibre and minerals.

100g cooked kidney beans provide approx 8-9g of protein.

Bean salad.

Soups.

Homemade chilli.

15. Black Beans

Black beans provide protein and fibre.

100g cooked black beans provide approx 8-9g of protein.

Add vegetables, salsa and a small amount of brown rice.

C. Nuts, Seeds & Other Proteins

16. Almonds

Almonds provide protein, fibre, vitamin E and healthy fats.

28g provides approx 6g of protein.

As nuts are high in energy, a small handful will usually suffice.

17. Pumpkin Seeds

Pumpkin seeds provide plant based protein, magnesium and zinc.

28g provides approx 8-9g of protein.

Sprinkle over yoghurt, salads and oats.

18. Chia Seeds

Chia seeds provide fibre, plant based omega 3 and some protein.

2 tablespoons provide approx 4g of protein.

Add to your yoghurt or make overnight chia pudding.

19. Peanut Butter

Peanut butter provides protein and healthy fats.

2 tablespoons provide approx 7-8g of protein.

Add a small amount to your wholegrain toast or apple slices.

20. Quinoa

Quinoa are grain like seeds that are high in all 9 essential amino acids.

1 cup cooked quinoa provides approx 8g of protein.

Add to grilled chicken, tofu, vegetables or beans.

21. Oats

Oats provide fibre and plant based protein.

1/2 cup dry rolled oats provides approx 5g of protein.

Make a nice bowl of porridge with milk and add some Greek yoghurt.

22. Shrimp/Prawns

Shrimp or prawns (UK) are a lean protein source.

100g cooked shrimp provides approx 24g of protein.

Grilled prawns with vegetables.

Simple prawn salad.

23. Lean Beef

Lean beef provides protein, iron, zinc and vitamin B12.

100g cooked lean beef may provide approx 25-27g of protein.

Choose lean cuts and moderation.

24. Sardines

Sardines provide protein, omega 3 and vitamin D.

100g sardines may provide approx 24-25g of protein depending on how they have been prepared.

Add to wholegrain toast or a fresh salad.

25. Protein Rich Soy Yoghurt

Some soy yoghurts provide useful amounts of plant based protein.

Check the nutrition label as protein content can vary dramatically.

Choose an unsweetened and fortified option.

Quick Reference of Protein Content

Food Protein (g)

1 large egg 6g

100g chicken breast (cooked) 30-31g

100g salmon (cooked) 22-25g

100g tuna (drained) 23-26g

170g Greek Yoghurt 15-18g

100g cottage cheese 11-13g

100g lentils (cooked) 9g

100g chickpeas (cooked) 9g

100g tofu 10-15g

28g almonds 6g

28g pumpkin seeds 8-9g

1 cup quinoa (cooked) 8g

Note: These are approximate and will depend on how it’s prepared, how much you eat and brand.

4. Best High Protein Breakfast Foods for Women

You don’t need to eat a large breakfast whilst on semaglutide. Choose a small balanced breakfast that will provide protein but won’t leave you too full.

5 ideas:

1. Greek Yoghurt Bowl

170g plain Greek Yoghurt.

Handful of blueberries.

1tbsp chia seeds.

Few almonds.

Provides protein, fibre and healthy fats.

2. Two Egg Vegetable Omelette

2 eggs.

Spinach.

Tomatoes.

Mushrooms.

Little olive oil.

Have with 1 slice wholegrain toast if tolerated.

3. Protein Overnight Oats.

1/2 cup oats.

Milk.

Few tbsp Greek Yoghurt.

Cinnamon.

Strawberries.

Make the night before and store in the fridge.

4. Cottage Cheese Toast.

1 slice wholegrain bread.

Cottage cheese.

Cucumber.

Black pepper.

Quick and easy to personalise.

5. Protein Smoothie.

Unsweetened milk/fortified soy milk.

Greek Yoghurt.

1/2 banana.

Few berries.

Drink slowly.

5. Healthy Lunch Ideas whilst on Ozempic/Wegovy

Ensure you have a protein, vegetable and good carbohydrate source.

You don’t need to avoid eating rice, potatoes and bread whilst losing weight.

Ideas:

Meal Main Protein Other Ingredients

Grilled chicken salad Chicken Lettuce, cucumber and tomatoes.

Tuna sandwich Tuna Wholegrain bread and salad.

Lentil soup Lentils Carrots and spinach.

Salmon bowl Salmon Brown rice and broccoli.

Tofu stir fry Tofu Peppers and courgettes.

Turkey wrap Turkey Wholegrain wrap and lettuce.

Tip: Eat slowly and stop when you are comfortably full. You don’t need to finish a large meal from a restaurant.

6. Healthy Dinner Ideas for Women on Semaglutide

Ensure you have a satisfying dinner but not too heavy.

Some people may feel more nauseous or reflux after eating large dinners. Try eating smaller meals and avoid lying down straight after eating.

5 ideas:

Grilled salmon and steamed broccoli.

Chicken and vegetable soup.

Baked tofu with courgettes and quinoa.

Lean turkey meatballs with tomato sauce.

Grilled prawns with vegetables and small potato.

Cook using healthy methods such as baking, steaming, grilling and roasting.

If you like Indian food:

Moong Dal with a small amount of rice.

Paneer Bhurji with vegetables.

Grilled chicken tikka with cucumber.

Tofu Bhurji with wholegrain roti.

Fish curry with a moderate amount of rice.

Choose a meal plan that you enjoy and can stick to.

7. Healthy High Protein Snacks to Help with Hunger

Your appetite may fluctuate throughout the day. Some days you may feel like eating 3 meals and other days you may prefer smaller meals and snacks.

Choose snacks that will provide useful nutrients.

Snack Protein (g)

1 boiled egg 6g

100g Greek Yoghurt 9-10g

100g cottage cheese 11-13g

30g roasted chickpeas 5-6g

28g almonds 6g

250ml milk 8g

100g edamame 11-12g

Other easy options:

Apple slices with peanut butter.

Hummus with cucumber.

Cottage cheese with tomatoes.

Small protein smoothie.

Few wholegrain crackers with tuna.

Don’t force yourself to eat if you’re not hungry. The goal is to ensure you’re meeting your nutritional requirements throughout the day.

8. Best Fruits and Vegetables to Eat

Whilst protein is important you don’t want to eat just protein.

Fruits and vegetables provide lots of vitamins, minerals, antioxidants and fibre.

Fruits

Good options:

Strawberries.

Blueberries.

Apples.

Oranges.

Kiwi.

Bananas.

Melons.

Pears.

Try to eat whole fruits rather than juices to get the fibre.

Vegetables

Eat a variety of:

Spinach.

Broccoli.

Carrots.

Cucumber.

Courgettes.

Bell peppers.

Cauliflower.

Green beans.

Tomatoes.

Leafy greens.

If you’re feeling bloated cooked vegetables may be easier to digest than large raw salads.

Increase fibre gradually and ensure you’re drinking enough fluids. Increasing fibre suddenly may cause more gas and constipation.

9. Foods to Avoid whilst on Ozempic/Wegovy

There isn’t a specific list of foods you should avoid whilst on semaglutide.

However some foods can cause your digestion to feel worse, especially as your stomach may be more sensitive.

1. Fried Foods

Fried foods like fried chicken, French fries, onion rings etc can cause you to feel more nauseous.

Try cooking using baked, grilled or air fried methods.

2. Very Fatty Foods

Large fatty meals, creamy sauces and heavy takeaways can be hard to tolerate.

Choose lean proteins and moderate amounts of healthy fats.

3. Sugary drinks

Sugary drinks like soda, sweetened coffee, energy drinks and sugary juices can add unnecessary calories.

Choose water, sparkling water or unsweetened drinks.

4. Processed Snacks

Snacks like chips, biscuits, pastries and sweets can be high in calories but low in protein and essential nutrients.

Try not to completely cut out treats but be mindful how often you eat them and how they affect your digestion.

5. Alcohol

Alcohol can make you feel more nauseous and can cause dehydration. The NHS advise to avoid alcohol whilst taking semaglutide as it can increase side effects such as nausea and vomiting.

Speak to your healthcare professional about whether you should be drinking alcohol. Especially if you have diabetes or other medical issues.

Quick Reference of Foods to Avoid

Food Reason Alternative

Fried chicken Can cause nausea Grilled chicken.

French fries High in fat Baked potatoes.

Sugary soda Adds sugar Water.

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