Unlock the full potential of your weight loss journey and health benefits with Ozempic by following an Ozempic diet plan. It's easier than you think!

Ahead, you'll learn just how simple it is to create balanced, nourishing meals using our straightforward meal blueprint. Imagine a plate filled with lean protein for muscle and metabolism, non-starchy veggies for essential nutrients, complex carbs for sustained energy, and healthy fats for brain power. This simple yet powerful combination will help control your appetite, regulate blood sugar, and support your overall health, whether or not you’re using Ozempic.

Here’s a glimpse of what’s possible: starting your day with a savory egg omelet and toast, enjoying a light yet satisfying chicken salad for lunch, and crunching into delicious fish tacos for dinner. So, let's say goodbye to overwhelming meal prep and restrictive diets, and hello to feeling nourished and empowered with every bite!

Simple Meal Blueprint

Nourishing your body doesn’t have to feel overwhelming—this simple blueprint ensures just that. Lean on these guidelines when creating a balanced meal plate:

1. Prioritize protein: 1 serving (3-5 ounces or about the size of your hand)

2. Balance with non-starchy veggies: 1-2 servings (2 cups raw or 1 cup cooked)

3. Add a complex carb: 1 serving (about ½ cup cooked grain/starchy or 1 small piece of fruit)

4. Complement with a healthy fat: 1 small serving (about 1 Tbsp)

5. Plate it altogether: plate and enjoy 😋

Let's explore the details of each step!

Step 1: Prioritize Protein

Allocate ¼ of the plate to 3-5 ounces (about the palm of your hand) of lean protein. Aim for about 25-30 grams per meal, whether from animal or plant-based sources such as:

Meat:

• Canadian bacon
• Chicken breast
• Ground meat, lean (like beef, bison, chicken, and turkey)
• Turkey breast
• Turkey sausage
• Pork tenderloin
• Sirloin

Fish and seafood:

• Crab
• Halibut
• Lobster
• Salmon
• Scallops
• Shrimp
• Tilapia
• Tuna

Eggs and dairy products:

• Eggs (whole and egg whites)
• Cottage cheese, low-fat
• Greek yogurt, non-or low-fat and unsweetened
• Skim milk
• Mozzarella cheese, part-skim
• String cheese, part-skim
• Whey and casein protein powders

Plant-based proteins:

• Beans (like black, kidney, and pinto beans)
• Chickpeas
• Edamame and soybeans
• Lentils
• Plant-based protein powder (soy, pea, or plant blends)
• Seiten
• Tempeh
• Tofu

Step 2: Balance with Non-Starchy Veggies

Fill ½ of the plate with 1-2 servings of non-starchy veggies (2 cups raw or 1 cup cooked), including:

• Asparagus
• Bell peppers
• Broccoli
• Celery
• Cauliflower (including mashed and riced)
• Corn
• Carrots
• Green beans
• Kale
• Lettuce
• Mushrooms
• Spinach
• Turnip greens
• Side salad (with 1-2 Tbsp light or low-fat dressing)

Step 3: Add a Complex Carb

Add 1 serving (½ cup cooked or about the size of a light bulb) of a complex carb (starch or fiber), such as:

• Bean salad
• Brown rice
• High-fiber fruits (like apples, avocados, berries, pears, and pomegranates)*
• Quinoa
• Roasted potatoes
• Sweet potatoes
• Squash

*Fruits are also considered simple carbs, and all can be enjoyed in moderation. However, the extra fiber will help slow down digestion, regulate blood sugars and appetite, and promote digestive and heart health.

Step 4: Complement with Healthy Fat

Add 1 small serving (about 1 Tbsp) of a healthy fat source as desired:

• Avocado
• Nuts
• Seeds
• Nut butters
• Olive oil

Step 5: Plate It Altogether

Now comes the fun (and delicious) part! Combine steps 1 through 4 to create balanced meals that satisfy and nourish you.

Plan your weekly menu to stay on track using the meal ideas below as a guide. Make adjustments—like swapping proteins or increasing calories—based on your nutritional needs and preferences, and ideally alongside a dietitian.

Looking to reduce mealtime stress and time in the kitchen? Let bistroMD assist! With bistroMD, you’ll receive doctor-designed, dietitian-approved, and chef-prepared meals delivered straight to your door. These meals are designed to maximize the effectiveness of GLP-1s, targeting insulin resistance and weight loss while preserving muscle mass to keep you metabolically and physically strong. Plus, you'll gain access to direct emails with a dietitian and establish sustainable habits for lasting results. You can choose between full and partial programs, offering ultimate flexibility if you prefer to cook some meals on your own. 

Speaking of meals, let's dive into those satisfying breakfast, lunch, and dinner ideas!

Breakfast 

Canadian Bacon and Swiss Omelet with Whole Grain Toast

• Nutrition: 315 cals, 9g fat, 29g protein, 28g total carb, 1g fiber

• What you’ll need: ingredients for Canadian Bacon and Swiss Omelet recipe + 1 English muffin

• Assembly: Serve the omelet with the English muffin—and feel free to toast and top with a sugar-free jam or jelly!

Egg and Veggie Breakfast Burrito

• Nutrition: 315 cals, 18g fat, 23g protein, 30g total carb, 19g fiber

• What you’ll need: 1 high-protein wrap + 2 medium-sized scrambled eggs + ½ cup sautéed mixed vegetables + ¼ avocado

• Assembly: Tightly wrap the scrambled eggs, sautéed vegetables, and avocado in the tortilla. 

Berry Greek Yogurt Parfait

• Nutrition: 345 cals, 13.5g fat, 26g protein, 42g total carb, 7.5g fiber

• What you’ll need: 5.3 oz (standard single-serve container size) Greek yogurt, low-fat and unsweetened + ½ cup mixed berries + ⅓ cup Muesli cereal, no sugar added + 2 Tbsp chopped almonds

• Assembly: Layer the yogurt, mixed berries, Muesli, and almonds in a bowl.

Chocolate Banana Smoothie

• Nutrition: 300 cals, 6g fat, 32g protein, 25g total carb, 4g fiber

• What you’ll need: 1-2 scoops chocolate protein powder (enough to reach 25 to 30g protein) + 1 small ripe banana (or ½ large) + ½ cup unsweetened milk of choice + 1 tsp unsweetened cocoa powder + Optional: ice (for thickness), a handful of spinach or kale (for added nutrients)

• Assembly: Blend all ingredients together until smooth. Pour into glass of choice or bowl with toppings as desired.

Savory Quinoa Breakfast Bowl

• Nutrition: 300 cals, 12g fat, 22g protein, 27g total carb, 6g fiber

• What you’ll need: ½ cup cooked quinoa + 1 cup fresh spinach + 5 cremini mushrooms (or other mushrooms) + 2 eggs (cooked to preference) + salt and pepper to taste + optional garnishes: chopped scallions and crushed red pepper

• Assembly: Layer the quinoa, spinach, mushrooms, and eggs in a bowl. Season with salt, pepper, and optional garnishes.

PB Apple Overnight Oats

• Nutrition: 365 cals, 9g fat, 23g protein, 50g total carb, 7g fiber

• What you’ll need: ½ apple, chopped (steam as desired before adding remaining ingredients) + ½ cup old-fashioned oats or rolled oats + 4 oz nonfat milk (dairy or unsweetened plant-based milk) + ½ cup plain Greek yogurt + ½ tsp vanilla extract + Pinch of apple pie spice (or ground cinnamon, nutmeg, and ginger) + pinch of salt + 1 Tbsp peanut butter

• Assembly: Combine all ingredients, and place in the fridge overnight (or at least 3 hours). Enjoy the next morning!

Lunch

Chicken Salad

• Nutrition per serving: 340 cals, 11g fat, 31g protein, 28g total carb, 6g fiber

• What you’ll need (makes 4 servings): 12 oz shredded chicken + 1 apple, diced + ½ cup nonfat, plain Greek yogurt + ½ cup red grapes, halved + ½ cup celery, roughly chopped + ¼ cup walnuts, roughly chopped + ¼ cup honey mustard + salt and pepper to taste + 1 cup non-starchy veggies of choice (like cucumber, carrot, and zucchini)

• Assembly: Combine all ingredients in a bowl. Enjoy 1 serving alongside 1 cup non-starchy veggies.

Herb Beef Skewers with Barley Salad

• Nutrition: 360 calories, 19g fat, 31g protein, 15g total carb, 3g fiber

• What you’ll need: ingredients for Herb Beef Sirloin Skewers + Barley Salad recipes

• Assembly: Serve 2 herb beef skewers with 1 serving barley salad.

Turkey Chili

• Nutrition: 330 calories, 12g fat, 37g protein, 18g total carb, 5g fiber

• What you’ll need: ingredients for Turkey Chili recipe

• Assembly: Pour 1 serving of turkey chili into a bowl and top with garnishes as desired. Prep ahead of time for the ultimate convenient lunch.

Southwestern Rice Bowl

• Nutrition: 365 cals, 6g fat, 36g protein, 42g total carb, 9g fiber (based on chicken breast)

• What you’ll need: ½ cup brown rice, cooked + 3 oz preferred lean meat or plant-protein (chicken, sirloin, shrimp, tofu, etc.) + ¼ cup black beans, rinsed and drained + ¼ cup canned corn, rinsed and drained + favorite non-starchy veggies (such as bell pepper and shredded lettuce) + recommended spices: cayenne, cumin, onion powder, garlic powder

• Assembly: Layer the bowl with brown rice, protein, black beans, and corn. Top with non-starchy veggies and spices.

Veggie Hummus Wrap

• Nutrition: 340 cals, 17g fat, 19g protein, 28g total carb, 20g fiber

• Ingredients: 1 high-protein tortilla + 3 Tbsp hummus + ½ avocado, sliced + 1 cup veggies of choice (like sliced cucumber, bell pepper, tomato, and a handful of leafy greens)

• Assembly: Spread hummus on the wrap. Add avocado slices and veggies. Roll up the wrap.

Pepperoni Pizza Pita Pocket

• Nutrition: 310 cals, 10g fat, 24g protein, 29g total carb, 5g fiber

• What you’ll need: ½ pita bread pocket, 30 grams (about 17 slices) of turkey pepperoni + 1 oz mozzarella cheese, part-skim + ½ cup tomato sauce, no sugar added + 1 cup steamed broccoli + recommended seasonings: dried oregano and crushed red pepper flakes

• Assembly: Stuff the pita with pepperoni, cheese, and sauce. Heat in the microwave, toaster, or oven until melted. Serve with steamed broccoli or another non-starchy veggie of choice. 

Dinner

Blackened Salmon with Quinoa & Asparagus

• Nutrition: 290 cals, 8g fat, 22g protein, 33g total carb, 14g fiber

• What you’ll need: ingredients for Blackened Salmon recipe + ¾ cup quinoa (cooked) + 1 cup roasted asparagus

• Assembly: Serve with 4-5 oz of blackened salmon with cooked quinoa and roasted asparagus.

Spaghetti Squash Pasta with Ground Turkey

• Nutrition: 350 cals, 13g fat, 39g protein, 19g total carb, 4g fiber

• What you’ll need: 3.5 oz lean ground turkey, cooked + 1 cup spaghetti squash, cooked + ½ cup pasta sauce + 1 oz fat-free shredded mozzarella cheese

• Assembly: Top spaghetti squash with ground turkey, pasta sauce, and mozzarella cheese. Toss or pair with non-starchy veggies of choice—like spinach sautéed in the pasta sauce or steamed veggies alongside of the pasta—as desired.

Sirloin, Sweet Potato & Brussels

• Nutrition: 350 cals, 13g fat, 39g protein, 19g total carb, 4g fiber

• What you’ll need: 5 oz lean sirloin, cooked to preference + 1 small sweet potato, steamed or roasted + 1 cup roasted Brussels sprouts drizzled with 1 tsp olive oil

• Assembly: Plate the cooked sirloin, sweet potato, and Brussels sprouts, seasoning with spices and herbs to preference.

Chicken Pad Thai

• Nutrition: 370 calories, 11g fat, 28g protein, 41g total carb, 5g fiber

• What you’ll need: ingredients for Chicken Pad Thai recipe

• Assembly: Prepare and enjoy 1 serving of the Chicken Pad Thai, feeling free to adjust protein, veggies, and garnishes.

Fish Tacos

• Nutrition: 350 cals, 10g fat, 39g protein, 29g total carb, 6g fiber

• What you’ll need: 2 small corn tortillas + 4 oz grilled tilapia + ½ cup shredded cabbage + ¼ avocado + 2 Tbsp Greek yogurt + fresh lime juice

• Assembly: Layer the tortillas with grilled tilapia, cabbage, avocado, and Greek yogurt. Add a squeeze of fresh lime juice and fold.

Tuna Noodle Casserole

• Nutrition: 360 calories, 12g fat, 26g protein, 36g total carb, 3g fiber

• What you’ll need: ingredients for Tuna Noodle Casserole recipe + non-starchy veggie of choice as desired

• Assembly: Enjoy 1 serving of Tuna Noodle Casserole as prepared. Feel free to pair it with non-starchy veggies of choice, such as a mixed green side salad or roasted broccoli.