What to Eat on Ozempic: a GLP-1 Food Guide

GLP-1 medications like Ozempic and Wegovy slow gastric emptying, which means you feel full faster and stay full longer. That is useful for weight loss, but it also means every bite counts more than it used to. Eating the wrong things fills your limited stomach space with food that does little for your body.

The most effective principle on GLP-1s is protein first. Aim for 25 to 35 grams of protein at each meal from sources like Greek yogurt, eggs, chicken, tofu, or cottage cheese. Protein preserves muscle mass while you lose fat, and it keeps hunger away far longer than carbohydrates do.

Fiber is your second priority. Non-starchy vegetables, legumes, and berries slow digestion further and feed your gut microbiome. Start with a handful of leafy greens or half a cup of cooked lentils before you touch anything else on your plate.

Refined carbohydrates and ultra-processed foods are the main things to limit. They spike blood sugar fast, then crash it, and they carry a lot of calories in a very small volume. On a reduced appetite that volume problem is real: a bag of chips and a bowl of lentil soup both fill you up, but only one keeps you full for three hours.

Hydration matters even more on GLP-1s because nausea is common and dehydration makes it worse. Aim for eight to ten glasses of water a day. Drinking between meals rather than during them also helps avoid that uncomfortable overfull feeling.

Mello's AI Food Scanner gives every food you photograph a GLP-1 Friendly Score from 1 to 10, weighing protein density, fiber content, and processing level together. It takes the guesswork out of "is this a good choice right now" and replaces it with a single honest number. Download Mello and scan your next meal.