Prescription drugs like Ozempic, Rybelsus, Wegovy (semaglutide), Mounjaro, and Zepbound (tirzepatide) work by mimicking hormones that promote healthy blood glucose levels. Originally formulated to treat type 2 diabetes, these medications can suppress appetite, making them an increasingly popular weight-loss option.
But these drugs, known as incretin mimetics, can cause some unpleasant gastrointestinal side effects, too — and certain foods can make them worse. So if you’re on or considering taking one, it’s important to know which foods to avoid on semaglutides and tirzepatides.
And if you are taking them for weight loss — at present, only Wegovy and Zepbound are approved for weight management — it’s also important to understand the limitations of incretin mimetics, which don’t offer the much broader benefits of a healthy lifestyle.
“Incretin mimetics help the body use insulin more effectively,” says Krista Wale, RD, registered dietitian and owner of Louisiana Nutrition Associates. “However, they do not replace the need for a healthy diet. Nutrient-rich foods provide essential vitamins, minerals, and other nutrients that are important for overall health and well-being.”
Incretin mimetics work best when they’re combined with a thoughtful nutrition strategy and regular exercise. While there’s no specific “Ozempic diet plan” you need to follow, there are a few nutritional choices you can make to set yourself up for success and get more sustainable, holistic results. Here’s what you should know.
Dietary Concerns When Using Semaglutide and Tirzepatide
A healthy diet plan can help to mitigate some of the potential downsides of taking semaglutides and tirzepatides. Here are a few key nutrition considerations to keep in mind when using these medications.
1. Side effects
Common side effects for both semaglutide (Ozempic, Rybelsus, Wegovy) and tirzepatide (Mounjaro and Zepbound) may include nausea, bloating, vomiting, diarrhea, stomach pain, or constipation.
Having an upset stomach can make it difficult to take in enough nutrients in a day, and it may even deter you from staying on the medication, which can often lead to rebound weight gain. Case in point: In one study, up to 27 percent of participants stopped using semaglutide before the study ended because of the side effects.
2. Muscle protein synthesis
Along with fat loss, research suggests incretin mimetics can also lead to a loss of muscle. So, while taking them, it’s important to ensure you’re getting enough protein to preserve lean mass.
How much protein do you need on semaglutide or tirzepatide? “Most people can meet their protein needs by aiming for 20 to 30 grams of protein at each meal,” says Sheri Berger, RDN, CDCES.
To calculate your minimum daily needs:
- Divide your weight in pounds by 2.2 to find your weight in kilograms.
- Multiply your weight in kilograms by 0.8. This is the minimum amount of protein (in grams) you should eat each day.
- If you’re exercising regularly, the International Society of Sports Nutrition recommends multiplying by 1.4 to 2.0 instead, depending on your activity level.
3. Adequate nutrient intake
A decreased appetite can make it challenging to get the nutrients you need and enough energy to fuel your workouts. When your caloric intake is reduced, it’s crucial to make sure you’re eating a nutrient-dense diet and avoiding empty calories.
What to Eat While Taking Ozempic for Weight Loss (+Mounjaro and Others)
Your diet plan on semaglutide or tirzepatide should emphasize nutrient-dense foods that offer the most nutritional bang for your caloric buck.
“It is best to evenly space meals throughout the day and choose a variety of vegetables, fruit, whole grains, and lean protein sources for optimum energy and to decrease the chance of nutritional deficiencies with incretin mimetics,” Berger says.
Here’s the best of what to eat while on Ozempic, Mounjaro, and the like.
EAT: High-fiber foods
“Incorporate plenty of fiber-rich foods like fruits, vegetables, and whole grains, which aid digestion and help maintain steady blood sugar levels,” Wale says.
Berger suggests these foods for fiber:
Fruits
- Apples
- Berries
- Peaches
- Pears
- Dried fruit (Look for dried fruit that doesn’t contain added sugar, and limit your serving size to ¼ cup or less, Berger says.)
Veggies
- Leafy greens
- Red bell peppers
- Carrots
- Cauliflower
Whole grains
- Brown rice
- Farro
- Quinoa
- Oats
- Barley
- Whole wheat bread
- Whole wheat pasta
Legumes
- Pinto beans
- Garbanzo beans (chickpeas)
- Black beans
- Soy beans
- Lentils
EAT: Protein-rich foods
“Choosing lean sources of protein will help to make you feel full and satisfied, support blood sugar management, and promote lean muscle tissue and fat loss with less chance of nausea, vomiting, and other gastrointestinal distress,” Berger says.
Her top picks include:
- Boneless, skinless chicken
- Boneless, skinless turkey
- Pork tenderloin
- Fish
- Seafood
- Eggs
- Nonfat or low-fat Greek yogurt
- Nonfat or low-fat milk
Shakeology is also a potent way to get additional protein in your diet, as well as phytonutrients, antioxidants, enzymes, prebiotics and probiotics, fiber, adaptogens, vitamins, and minerals.
EAT: Healthy fats
Healthy fats can help support satiety and overall health, Wale says. Here’s what the experts recommend:
- Avocado
- Walnuts
- Pistachios
- Almonds
- Chia seeds
- Ground flaxseed
- Pumpkin seeds
- Peanuts
- Almonds
- Cashews
- Sunflower butter
Is all this dietary accounting a little overwhelming? BODi offers two eating plans, 2B Mindset and Portion Fix, that help support weight management and are filled with nutrient-dense foods. Check them out along with their extensive food lists and recipes on BODi.
Foods to Avoid on Ozempic and Other Incretin Mimetics
Learning to fuel your body properly is a key component to success — but it’s also important to learn what foods to avoid on Ozempic, Mounjaro, and other incretin mimetics so you don’t exacerbate side effects or sabotage your weight loss goals.
AVOID: Sugary drinks and desserts
“Highly sweetened beverages or desserts will spike blood sugar and add empty calories to further challenge weight loss efforts,” Berger says. While you don’t need to feel guilty about the occasional indulgence, try to minimize your intake of these high-sugar treats:
- Soda
- Fruit drinks
- Sweetened coffee drinks
- Energy drinks
- Candy
- Cakes
- Cookies
AVOID: Greasy foods
“Greasy and deep-fried foods can exacerbate nausea, vomiting, and heartburn,” Berger says. A few high-fat examples to avoid:
- Burgers
- Fries
- Chicken wings
- Pizza
AVOID: Spicy or acidic foods
You may need to limit your intake of spicy or acidic foods to reduce the risk of exacerbating digestive discomfort or heartburn while taking incretin mimetics, Wale says. Some foods that may intensify heartburn include:
- Spicy meals
- Citrus
- Tomato sauce
- Vinegar
AVOID: Ultra-processed foods
“Steer clear of highly processed foods, as they can cause blood sugar spikes and contribute to weight gain,” Berger says.
Some examples of ultra-processed foods include:
- Fast food
- Packaged snacks
- Ice cream
- Sweetened breakfast cereals
- Hot dogs
- Heat-and-eat meals (like diet TV dinners and boxed pasta meals)
Mounjaro and Ozempic Meal Plan: Ideas for Breakfast, Lunch, and Dinner
If you’re not sure where to start with healthy eating, these one-day meal plans incorporate Berger’s recommended foods to eat while taking tirzepatide or semaglutide medications for weight loss.
Meal Plan Option No. 1
Berger recommends this easy meal plan.
Breakfast
- 1 cup of overnight oats topped with ½ cup of plain, nonfat Greek yogurt, a handful of blueberries, and a sprinkle of mixed unsalted nuts and chia seeds
- 1 hard-boiled egg
- 1 cup of black coffee or unsweetened green tea
Morning Snack
- Small apple, peach, or pear
- A handful of cashews (10–12)
Lunch
- Grilled chicken tzatziki wraps: 4 ounces of grilled chicken, 8-inch whole wheat tortilla, 2 tablespoons of tzatziki sauce, romaine lettuce, cucumber slices, tomato slices, and sliced red onion
- Side of baby carrots
Afternoon Snack
- 1 cup mini bell peppers, cucumber slices, or snap peas
- 2 tablespoons hummus
- 1 cup of nonfat or 1% milk or unsweetened almond, soy, or oat milk
Dinner
- 4 oz. of grilled or roasted salmon
- 1 cup of cooked quinoa, farro, wild rice, or purple, black, red, or brown rice
- 1 cup of steamed broccoli or cauliflower
Dessert
- 1 cup of berries topped with 1 tablespoon unsweetened yogurt and a sprinkle of sliced almonds and cinnamon.
Meal Plan Option No. 2
Wale suggests this one-day plan to support weight loss.
Breakfast
- Oatmeal topped with berries and a sprinkle of nuts
Morning snack
Lunch
- Salad with mixed greens, grilled chicken breast, colorful veggies, and a drizzle of olive oil and vinegar
Afternoon Snack
- Carrot sticks with hummus
Dinner
Dessert:
While not specifically designed as diabetic meal plans, both 2B Mindset and Portion Fix incorporate nutritious recipes, full grocery lists, and meal prep tips for weekly meal guidance that is balanced and delicious. You can find them within the Nutrition tab in the BODi app, or figure out which is right for you with our quiz.
It’s always recommended to consult with your physician before beginning any diet or exercise program, particularly when you’re taking medication or if you have any medical condition.
Grocery Shopping for Your Mounjaro or Ozempic Meal Plan
These tips can help you navigate the supermarket and stock up on foods that will support your weight-loss efforts.
- Plan ahead. “Always make a list before heading to the grocery store,” Berger says. “Decide what foods you will prepare for meals and snacks.” This can help you avoid filling your cart (and, ultimately, your kitchen) with impulse purchases.
- Keep your cart colorful. “Stock up on fruits and vegetables,” Berger says. “The majority of your cart should be full of fresh, frozen, or canned vegetables with no or minimal additives.”
- Stock up on protein. “When buying canned chicken or fish, choose the ones packed in water instead of oil,” Berger says.
- Look for whole grains. “Choose breads, cereals, and grains that have the word ‘whole’ listed as the first ingredient,” Berger says.
- Do your homework. “Read labels to avoid hidden sugars, unhealthy fats, and excessive sodium,” Berger says. Unhealthy fats include trans fats and vegetable oil (e.g. canola, sunflower, safflower, cottonseed, soy, corn) that is refined, hydrogenated, or deodorized, as these processes involve high heat that oxidizes the oils as well as unhealthy chemicals.
- Shop in moderation. “Don’t overly restrict yourself from your favorite treats, as this may backfire on you in the long run,” Wale says. Instead, she recommends grabbing just enough to enjoy a small portion once or twice a week.
4 Tips for Dining Out on Ozempic, Mounjaro and Other Incretin Mimetic Drugs
Sticking to a healthy eating plan at home is challenging enough. But when you’re out with friends, it can be tough to resist those bottomless mimosas or that communal basket of fries.
Unfortunately, when you’re on incretin mimetics, those indulgences can do more than just rack up extra calories — they may also make gastrointestinal side effects worse.
Here’s how to stick to your nutrition goals when you’re dining out.
1. Snack before you go
“Eat a healthy snack that has fiber and protein — such as a piece of fruit and a handful of nuts — before heading out,” Berger says. “Fiber and protein help to curb your appetite so you feel less tempted to overindulge on heavy foods.”
We would be remiss if we didn’t mention Shakeology conveniently packs 6 g of fiber and 16 g to 17 g of protein in every serving, helping satisfy cravings while promoting gut health and healthy energy.
2. Preview the menu
Make your ordering decisions ahead of time — i.e. before you’re sitting in the restaurant with your stomach growling. “Pro tip: Read the menu ahead of time so you have a plan,” Wale says. “Look for healthier options such as grilled, baked, or steamed dishes.”
3. Don’t drink your calories
“Stay hydrated with water or unsweetened beverages, and limit alcohol consumption,” Wale says.
4. Stop when you’re satisfied
“Practice mindful eating by listening to hunger cues,” Wale says. Focusing on the sensory experience of eating can empower you to build healthier eating habits and improve your relationship with food — a benefit you can carry with you long after you stop taking incretin mimetics.
Maintaining a Healthy Lifestyle on Semaglutide and Tirzepatide
While Ozempic, Mounjaro, and other incretin mimetics can be valuable tools for blood glucose control and weight management, they shouldn’t be treated as a singular solution for weight loss. It’s still important to follow a healthy lifestyle to reinforce the potential weight-loss benefits of incretin mimetics.
“Healthy lifestyle habits are essential when taking incretin mimetics,” Berger says. “Positive behaviors such as healthy eating, regular physical activity, and consistent sleep will help to sustain weight loss.”
Keep in mind that nutrition and exercise are still the only proven long-term solution for weight loss — and, even more importantly, they’re irreplaceable when it comes to bolstering your overall health. Exercise can help build strength, endurance, and mobility while also benefiting mental health and even boosting longevity.
And a balanced diet “supports health beyond weight and glucose management,” Berger adds. “It is vital for all body functions including a healthy heart, skeletal system, brain, gut, and so much more.”
There have also been more serious side effects than gastrointestinal distress reported due to use of these medications, all the way up to pancreatitis, which can be dangerous and even life-threatening. So, it’s important to consult with your doctor on all of the implications of taking incretin mimetics like Ozempic and Mounjaro.
