What should I eat when taking Ozempic, Wegovy or Mounjaro?
Medications such as Ozempic, Wegovy and Mounjaro (known as GLP -1 receptor agonists) have changed the way many people manage their weight.
While these medications can be highly effective, they are not a replacement for nutritious foods and a positive relationship with food. In fact, what you eat while taking these medications can play an important role in how you feel and the results you achieve.
Why nutrition still matters
Many people notice a significant reduction in appetite after starting a GLP-1 medication.
While eating less may contribute to weight loss, it can also increase the risk of:
Inadequate intake of protein, calcium, iron and fibre
Lower intake of essential vitamins and minerals
Fatigue
Muscle loss
Constipation and other digestive issues
For this reason, focusing on food quality remains important even when appetite is reduced.
Prioritise protein
One of the most important nutritional considerations while taking a GLP-1 medication is ensuring adequate protein intake. In fact, people using these medications have a higher protein requirement than people who are not using them.
Protein helps support:
Muscle maintenance
Recovery from exercise
Satiety
Overall health
Many people find it difficult to meet their protein needs when eating less, particularly if they are experiencing nausea or early fullness.
Note: including regular, resistance exercise along with higher protein intake will help you to maintain your muscle mass.
Don't forget fibre
Constipation is a common side effect of GLP-1 medications.
Including fibre-rich foods such as:
Fruit
Vegetables
Wholegrains
Legumes
Nuts and seeds
may help support digestive health.
Adequate fluid intake is also important to help manage constipation.
Small, regular meals may help
Some people experience nausea, bloating, or discomfort after large meals.
Eating smaller meals and snacks throughout the day may be more comfortable than trying to consume large portions at once.
The best approach will vary between individuals.
There is no one-size-fits-all plan
One of the biggest misconceptions about GLP-1 medications is that everyone should eat the same way.
The most appropriate eating pattern will depend on factors such as:
Medical history
Current eating habits
Weight goals
Physical activity levels
Side effects
Existing health conditions
This is where personalised nutrition advice can be particularly valuable.
Final Thoughts
Ozempic, Wegovy and Mounjaro can be useful tools, but they work best when combined with sustainable eating habits and appropriate support from both a dietitian and exercise physiologist.
If you're taking a GLP-1 medication and wondering whether you're meeting your nutritional needs, a dietitian can help you develop an approach that supports both your health and your long-term goals.