The Complete Guide to a Semaglutide Diet Plan



June 29, 2024

This semaglutide diet plan for weight loss is designed to help you get the most out of the weight loss medication semaglutide.  It is designed to help you lose weight and also help manage blood sugars.

This is meant to get you the basic nutrition information to begin your journey with semaglutide diet plan recommendations.

To be completely straight:  This is not a miracle drug where weight will fall off faster than a tik tok reel.  

Participants in the research studies on  semaglutide/Ozempic/Wegovy, participated in an intense diet and lifestyle modifications.  For your best chance of success while on semaglutide to manage blood sugars and or weight loss is for you to also participate in a diet and lifestyle modifications.   


So, what is semaglutide?


Semaglutide is a medication used in the treatment of type 2 diabetes and obesity. It belongs to a class of drugs called glucagon-like peptide-1 (GLP-1) receptor agonists. Semaglutide works by mimicking the action of a hormone called GLP-1, which helps regulate blood sugar levels by stimulating insulin release, slowing stomach emptying, and reducing appetite.

In addition to its use in diabetes management (brand name Ozempic), semaglutide has also been approved for the treatment of obesity under the brand name Wegovy. When used for weight management, semaglutide is typically administered in higher doses than those used for diabetes treatment. It can help people lose weight by reducing appetite and calorie intake.

Semaglutide is usually given as a once-weekly injection under the skin (subcutaneously), although there is also a daily oral formulation available for diabetes treatment. As with any medication, it’s important to use semaglutide under the guidance of a healthcare professional and to follow their instructions carefully.

There are 4 things you need to do for the best results for semaglutide weight loss:

  1. Effort
  2. Diet 
  3. Physical Activity
  4. Consistency 


There are 3 things you need to know.


  1. Not everyone will lose the same amount of weight
  2. You will hit plateaus
  3. You need a semaglutide diet and exercise plan.  Diet and lifestyle changes are key to success.  

This guide will help you lose weight and/or break through your plateaus and answer why you are not losing weight on semaglutide.

This guide is based on research studies and working with patients who have been on this medication with great success and some people who have not had great success with semaglutide.


This is a 2-prong attack to maximize the semaglutide diet plan. 


The first step of the Semaglutide Diet Plan:

  1. The basics of the semaglutide diet are to minimize any side effects.  Not everyone will get side effects, but it is important to manage the side effects as much as possible for those who do.  Possible side effects from semaglutide include nausea, vomiting, diarrhea, and constipation.  

Here are some tips for semaglutide diet when you have negative side effects:

  1.  Eat 3-5 small meals a day
  2. Drink plenty of water. 
  3. Stop eating when you are full
  4. Avoid fatty foods
  5. Try eating bland foods- toast, crackers, rice etc.
  6. If constipation is a concern, check out the ultimate guide to Mounjaro constipation.


Here are some tips for semaglutide side effects


  1.  Eat 3-5 small meals a day
  2. Stop eating when you are full
  3. Avoid fatty foods
  4. Try eating bland foods- toast, crackers, rice etc.
  5. If constipation is a concern, check out the ultimate guide to Mounjaro constipation. 



Second step for semaglutide diet plan.



Work on regulating blood sugars and maximizing weight loss


What to eat on semaglutide.


You may not have any adverse side effects from semaglutide or they may be minimal. This is a simple semaglutide nutrition plan that can help you meet your blood sugar and weight loss goals. 

Diet plan while on semaglutide.

A major question I often get how much protein do I need on semaglutide.  The ideal amount of protein on semaglutide depends on many factors including sex, age, weight, height, activity level and other medical conditions such as kidney disease.  This is an example of one calculation.  You may want to meet with a dietitian to get the best estimated of protein needs on semaglutide.


  • Protein is essential for weight loss, maintain muscle. Sources of protein include chicken, meat, pork, eggs, nuts, seeds, turkey and plant based protein such as beans, quinoa, soy.

How to calculate protein needs

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh as the basic requirement.

It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens. (To find your weight in kilograms, divide your weight in pounds by 2.2046. Then, multiply that number by 0.8 to figure out how many grams of protein you need as an adult.)

Under the guidelines, a 150-pound adult would need about 54 grams of protein per day. This is the basic amount of protein needed per day. If you are active, you may need more protein from 1.0-1.4 grams/kg a day. There are diets that restrict protein, seek guidance from your MD if you are concerned.


    1. Fiber- Foods that contain fiber are crucial because foods that contain fiber also contain an abundance of vitamins, minerals and antioxidants. Fiber can also reduce the incidence of constipation with semaglutide, help manage blood sugars and aid in weight loss, improve gut health and add interest and color to our diet.
    2. The recommended amount of fiber for women is 25 grams a day and men is 30 grams per day. This can be difficult to achieve when appetites diminish or there are food aversions that can be common with weight loss medications.


  • Fats are essential because they help food taste better, help you feel fuller longer and can provide Omega 3 and Omega 6 fatty acids which are essential for our bodies. Examples of healthy fats are fatty fish, salmon and tuna, Avocados, olive oil, seeds such as flaxseeds, sunflower seeds, chia seeds, pistachios, almonds, walnuts or hemp seeds.


  • One cannot say how important water is to a person with diabetes or weight loss. Water is a key nutrient in our body and making sure you are getting enough is crucial for better blood sugar control or weight loss or both. Water with electrolytes may also be beneficial when on weight loss medications

Pro tip

Choose an electrolyte solution that is low/no sugar.


How much water do we need?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

7 Step Guide to the Best Diet on Semaglutide

These best foods to eat on Mounjaro not only help manage blood sugars but also support weight loss goals. It can be difficult to meet your estimated needs with a lack of appetite or food aversions.

  1. Manage any negative symptoms from semaglutide
  2. Calculate your protein needs.
  3. Meeting your Protein needs- Make sure you are meeting your protein needs. Ideally your protein requirements should be spread out over at least 2 meals or more. This is the most ideal situation for protein absorption and utilization.
  4. Calculate your water needs.
  5. Meet your water needs.
  6. Meeting your Fiber needs. Meeting your fiber needs will help maintain blood sugar and manage any constipation from semaglutide and provide for your gut health.
  7. Using healthy fats rather than saturated fats to add flavor, Omega 3 and Omega 6 fatty acids and deliciousness to our diet.


If you are following these steps and struggling to meet your health goals, there are options for you.

    1.  Understand why you are not losing weight on Mounjaro
    2. Meet with a dietitian, pharmacist, MD or a trainer to see any areas for improvement.  We are all on the same team.  Your team

Dietitian Prescription

I happen to be partial to meeting with a dietitian to help find the best diet while on semaglutide. I happen to think meeting with a dietitian is the best part of your health care team.

In order to get the best semaglutide diet recommendations, and personalized nutrition, consider this:

  • They can support you in meeting your goals and keeping you motivated.
  • A dietitian cannot prescribe weight loss pills or injectables.
  • Uncover the best diet while on Mounjaro/Zepbound (tirzepatide).
  • Create a personalized Mounjaro/Zepbound (tirzepatide) diet plan.
  • A dietitian helps with a meal plan that fits all these crucial nutrients into your diet.

Oftentimes meeting with a dietitian is covered by insurance without any cost to you!

Tips for semaglutide success.


  1.  Manage any symptoms from semaglutide
  2. Minimize symptoms from medications such as nausea, diarrhea or constipation
  3. Success isn’t a linear process, there may be bumps along the road.
  4. Focus on health benefits or Non-scale victories.Find the best diet that works for you on semaglutide.  Keep in mind that your needs and preferences may change .

Why am I not losing weight on semaglutide?

If you following the above steps but are still struggling to lose weight on semaglutide, check out this complete guide to why you are not losing weight Wegovy/Ozempic

Mounjaro/Zepbound (tirzepatide) diet plans:

A question I often answer is:

“Can you make me a diet plan?”  A semaglutide diet plan is no different.

My answer is No.

It is really difficult to make up diet plan for weight loss or any disease state.  My answer is always, we can come up with a nutrition plan that works for you,

Not only is it really difficult to make up a specific diet plan but it is also really difficult to follow a diet plan.

For information on a customized semaglutide diet plan, make an appointment to help figure out the best diet while on semaglutide

A person with socks standing on a scale.
Senior Couple In Fitness Clothing Running Along Beach


If you are looking for a scale that helps determine if you are losing weight, body fat, muscle mass, or visceral fat, check out the Inbody 770 scale.  It is a fantastic scale that helps answer the “Why am I not losing weight on Mounjaro” questions.

Healthy foods for Mounjaro