ParrotPalThe Ozempic diet: a 7-day meal plan, protein first
The “Ozempic diet” isn’t a set diet: it’s small, plain meals with the protein eaten first, because you’re likely eating less. Here’s a 7-day plan in US foods and portions, at about 85 to 100 g of protein a day, that you can print or save as a PDF.
Key facts
There is no official Ozempic diet. Ozempic and Wegovy are brand names for semaglutide, so the food side is the same as our UK Wegovy plan. In the big semaglutide trial, about 4 in every 10 kilos people lost weren’t fat (STEP 1 body scans: 5.3 kg of 13.6 kg lost was lean mass; Wilding et al., 2021), which is why protein comes first.
What is the Ozempic diet?
It’s the name people give to eating on Ozempic, not a plan from the maker. The useful version comes down to three habits:
- Protein first. Eat the protein part of the plate before the rest, so it gets eaten even if you stop early.
- Small, plain portions. Many people find smaller, less greasy meals easier.
- Keep the plants. Vegetables, fruit, beans and whole grains bring the fibre, and they’re easy to drop on a small appetite.
If you take Ozempic for type 2 diabetes, your diabetes team may have given you guidance on carbohydrates or blood sugar. Follow theirs. The general approach is in our GLP-1 diet plan.
7-day Ozempic diet plan (print or save as PDF)
Every meal lists its approximate protein. Swap any meal for another from the same column, or for a food you like with a similar number. For a different week, try our Zepbound meal plan: the food works the same on any GLP-1 medicine.
| Day | Breakfast | Lunch | Dinner | Snack | Day total |
|---|---|---|---|---|---|
| Day 1 | Berry smoothie: 3/4 cup plain nonfat Greek yogurt, 1 cup unsweetened soy milk and frozen berries 24 g | Homemade chicken soup (1½ cups) with 3 oz shredded chicken and vegetables 29 g | Turkey meatballs (3 oz cooked, 93% lean) in marinara over zucchini noodles, with a little parmesan 25 g | A hard-boiled egg and a string cheese 13 g | 91 g |
| Day 2 | Breakfast burrito: one small whole wheat tortilla, two eggs, 2 tbsp black beans, 1 oz shredded cheese and salsa 25 g | Salmon salad: canned salmon (3 oz) with light mayo and celery on two rye crispbreads 22 g | Chicken fajitas: chicken breast strips (3 oz cooked) with peppers and onions in one small tortilla 30 g | A cup of milk and a hard-boiled egg 14 g | 91 g |
| Day 3 · vegetarian | Tofu scramble: half a block (7 oz) of firm tofu with spinach, and one slice of whole-grain toast 23 g | Greek salad with 1/2 cup chickpeas, 1 oz feta and two hard-boiled eggs 23 g | Tempeh (4 oz) stir-fried with broccoli and 1/2 cup brown rice 24 g | Single-serve plain skyr cup (5.3 oz) 15 g | 85 g |
| Day 4 | Omelet with 1/2 cup liquid egg whites, one whole egg, peppers and 1 oz feta 23 g | Chicken Caesar salad: grilled chicken (3 oz), romaine, parmesan and a light dressing 28 g | Turkey burger (4 oz raw, 93% lean) on a whole wheat sandwich thin, with a side salad 26 g | Plain kefir (1 cup) 10 g | 87 g |
| Day 5 | Oatmeal: 1/2 cup oats cooked in 1 cup milk, stirred with 1 tbsp peanut butter, and a hard-boiled egg on the side 23 g | Turkey roll-ups: sliced turkey (3 oz) with 2 tbsp hummus and cucumber, and a string cheese 25 g | Baked tilapia (4 oz cooked) with lemon, green beans and 1/2 cup couscous 29 g | Plain nonfat Greek yogurt (1/2 cup) with cinnamon 11 g | 88 g |
| Day 6 | Two small cottage cheese pancakes (made with 1/2 cup cottage cheese, one egg and a little oats) 21 g | Burrito bowl: lean ground beef (3 oz cooked), 1/4 cup pinto beans, lettuce, salsa and 1/4 cup rice 27 g | Sheet-pan skinless chicken thighs (3 oz cooked) with Brussels sprouts and carrots 25 g | A cup of ultra-filtered milk 13 g | 86 g |
| Day 7 | Three egg muffins (baked with three eggs, 1 oz turkey sausage and vegetables) 23 g | Cobb-style salad: turkey (2 oz), a hard-boiled egg, 1 oz cheese, lettuce and a light dressing 25 g | Roast turkey breast (3 oz) with green beans and 1/2 cup mashed sweet potato 27 g | Low-fat cottage cheese (1/2 cup) with cherry tomatoes and black pepper 13 g | 88 g |
About 85 to 91 g of protein a day. Counts are approximate, from typical US labels: brands vary, so check the package. Day 3 is vegetarian. 3 oz of cooked meat or fish is about the size of a deck of cards.
How much protein on Ozempic?
There’s no single number. A 2025 joint advisory from four US nutrition and obesity societies notes targets of 1.2 to 1.6 g per kg a day, or 80 to 120 g a day, have been proposed during weight loss. ParrotPal aims for about 1.6 g per kg of a healthy weight for your height: our protein calculator works yours out. Your prescriber or a dietitian can set one that fits you.
In the UK?
Ozempic and Wegovy are brand names for semaglutide. Our 7-day Wegovy meal plan has UK supermarket foods, grams and a shopping list.
Move as well as eat
Protein works best alongside two short strength sessions a week, made a little harder over time. Sit-to-stands and wall press-ups at home count.
What the research says
In the STEP 1 trial, body scans in a substudy found lean mass made up about 4 in every 10 kilos lost (5.3 kg of 13.6 kg). Lean mass includes muscle, organs and water.
Wilding JPH, Batterham RL, Calanna S, et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine 384(11):989–1002. doi:10.1056/NEJMoa2032183
A 2025 joint advisory from four US nutrition and obesity societies notes that higher protein targets, such as 1.2–1.6 g per kg a day, have been proposed during active weight reduction (or an absolute 80–120 g a day), and that protein intake in adults should not fall below 0.4–0.5 g per kg a day.
Mozaffarian D, Agarwal M, Aggarwal M, et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity 33(8):1475–1503. doi:10.1002/oby.24336
Higher-protein diets during weight loss were linked with more fat loss and better preservation of lean mass in shorter trials, with about 25–30 g of protein a meal often suggested.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition 101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
Research describes the people who were studied. Where we quote our own members’ figures, they are what members logged, and the method is on our methodology page.
Prefer it on your phone? ParrotPal turns this plan into a daily protein target and tells you what’s left. 4.7★ on the App Store · iPhone. Get it on the App Store
Questions people ask
What is the Ozempic diet?
There isn’t an official one. People use the phrase for eating on Ozempic: small, plain meals with the protein first, plus vegetables, fruit and some fibre. Your prescriber or a dietitian can tailor it to you.
Is there a 7-day Ozempic diet plan PDF?
Yes. Press “Print or save as PDF” above the 7-day table, then choose Save as PDF in the print window. The plan prints on its own, without the menus.
How much protein should I eat on Ozempic?
There’s no single number. Targets of 1.2 to 1.6 g per kg a day, or 80 to 120 g a day, have been proposed during weight loss. Our protein calculator gives a starting number.
Is the Ozempic diet the same as the Wegovy diet?
Ozempic and Wegovy are both brand names for semaglutide, so the food approach is the same. Questions about the medicine itself are for your prescriber, doctor or pharmacist.
What should I not eat on Ozempic?
No food is banned. Some just take up room that protein could use: sugary drinks, alcohol, and big portions of chips, cookies or pastries. If a food makes you feel unwell, tell your prescriber.
Related guides and data
- 7-day Wegovy meal plan (UK version)
- 7-day Zepbound meal plan
- GLP-1 diet plan: what to eat
- Protein calculator
Please read. This page is general information, not medical advice. It isn’t tailored to you and doesn’t replace advice from your prescriber, GP or dietitian. If you have diabetes, kidney disease, a history of disordered eating or any other medical condition, check with them before changing how you eat or exercise. Protein counts are estimates.
Mounjaro® and Zepbound® are registered trademarks of Eli Lilly and Company, and Wegovy® and Ozempic® of Novo Nordisk. ParrotPal isn’t affiliated with or endorsed by either company, and doesn’t sell, supply or recommend any medicine. LeanShield™ is ParrotPal’s muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn’t measure muscle.