Foods to Limit

High-Fat Foods

Fried foods, fatty cuts of meat, and full-fat dairy products are calorie-dense and may make it harder to maintain a calorie deficit. These foods can also feel heavy and contribute to digestive discomfort for some people.

Examples:

• Fried chicken, French fries
• Sausages, bacon, ribeye steaks
• Whole milk, cream-based sauces
• Pastries, doughnuts

Sugary Foods and Drinks

Beverages and snacks high in added sugars can cause spikes in blood sugar and may work against your weight-management goals.

Examples:

• Soda, energy drinks
• Candy, chocolate bars
• Sweetened breakfast cereals
• Cakes, cookies

Processed and Junk Foods

Many packaged snacks and fast foods are high in refined carbs, sodium, and unhealthy fats, with little nutritional value.

Examples:

• Potato chips, nachos
• Fast-food burgers and fries
• Frozen pizza with processed meats
• Packaged pastries and snack cakes

Alcohol

Alcohol is high in empty calories and may lower inhibitions, leading to unplanned food choices. It can also interfere with hydration and sleep.

Suggestions:

• Limit to occasional, moderate consumption if approved by your provider
• Choose lower-calorie options like a small glass of wine or light beer
• Avoid sugary cocktails

Foods to Include

Lean Proteins

Protein supports muscle maintenance and helps you feel full.

Examples: Skinless chicken, fish, tofu, lentils, eggs.

Fibre-Rich Foods

Fibre helps promote satiety and supports digestion.

Examples: Leafy greens, broccoli, berries, apples, quinoa, oats.

Healthy Fats

In moderation, healthy fats can support satiety and flavour.

Examples: Avocados, nuts, seeds, olive oil.

Low-Glycemic Index (GI) Foods

Low-GI foods help provide steady energy without rapid blood sugar changes.

Examples: Lentils, chickpeas, non-starchy vegetables, whole grains.

Sample Balanced Day

• Breakfast: Scrambled eggs with spinach and tomatoes, whole-grain toast, a small piece of fruit
• Lunch: Grilled chicken salad with avocado, mixed greens, and vinaigrette, side of quinoa
• Dinner: Baked salmon with steamed broccoli, brown rice
• Snacks: Greek yogurt with berries, a handful of almonds

Staying on Track

• Plan ahead: Prep meals to avoid last-minute choices.
• Stay hydrated: Aim for water or unsweetened beverages.
• Keep healthy snacks nearby: Makes it easier to stick to your plan.

The Bottom Line

If you’re taking Ozempic, your food choices can play a role in supporting your treatment goals. Limiting high-fat, sugary, and processed foods — and focusing on balanced, nutrient-rich meals — can help you feel your best.

Always speak with your healthcare provider before making major dietary changes. They can give you tailored advice that considers your medication, health history, and goals.