What Should You Eat on Ozempic, Wegovy or Mounjaro? A Dietitian’s Practical Guide
It’s important to focus on good nutrition, not just to eat less when taking a GLP-1 medication.
Medications such as Ozempic, Wegovy and Mounjaro are changing how we approach diabetes management and weight loss. These GLP-1 medications can be very effective at reducing appetite and supporting weight loss, and for many people they can be an important part of improving their health, and quality of life.
But one question I’m hearing more and more in clinic is:
“What should I actually be eating while on these medications?”
The reduction in appetite, and food noise that makes GLP-1 medications effective can also create confusion about how much to eat, what to prioritise, and how to maintain adequate nutrition.
Without the right nutritional approach, some people may unintentionally under-eat, lose muscle mass, or struggle with side effects and digestive issues.
The goal is to work with the changes these medications create, while still maintaining adequate nutrition.
When using GLP-1 medications such as Ozempic, Wegovy or Mounjaro, a helpful approach is to prioritise:
• Adequate protein intake to help preserve muscle
• Nutrient-dense foods that support overall nutrition
• Regular meal structure to prevent prolonged under-eating
• Foods that are gentle on digestion if nausea occurs
The focus should shift from simply eating less to maintaining nutritional adequacy while intake is reduced.
How GLP-1 Medications Work
Medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) work in several ways:
• They slow gastric emptying
• They reduce appetite and increase fullness
• They improve blood glucose regulation
• They can result in significant weight loss
For many people, this means they simply feel less interested in food, especially in the early stages of treatment or when doses increase.
While this can feel helpful, it also changes the way people eat.
Meals become smaller, hunger signals become less reliable, and food choices can shift in ways that unintentionally reduce important nutrients.
The Nutrition Challenges People Often Face
When appetite drops significantly, several common patterns start to appear.
People may:
• Skip meals entirely because they aren’t hungry
• Eat very small portions that lack protein
• Choose quick or “easy” foods when appetite is low
• Avoid food because of nausea or digestive symptoms
Over time, this can result in lower protein intake, reduced fibre intake, and inadequate overall nutrition.
One of the biggest concerns from a dietitian’s perspective is muscle loss during weight loss.
GLP-1 medications reduce appetite, but they do not protect muscle mass.
This is where your nutrition intake plays an important role in preserving lean body mass.
Common Mistakes I See in Clinic
Many people assume that because they’re eating less overall, the details of what they eat don’t matter as much.
In reality, when intake is reduced, food quality and structure become even more important.
Some of the most common issues I see include:
• Lower than recommended hydration, protein and fibre intake across the day
• Skipping breakfast completely
• Relying on snack foods instead of balanced meals
• Under-eating for long periods and then feeling tired (and not wanting to exercise)
• Becoming unsure about what “normal eating” should look like
These patterns are understandable. When appetite signals change, it’s easy to lose the structure that normally guides eating patterns.
What To Focus On Instead
Rather than focusing on rigid food rules or restrictive diets, I encourage people to prioritise a few key nutritional foundations.
These include:
Protein intake
Adequate protein supports muscle mass, energy levels and satiety.
Nutrition & hydration adequacy
Even with reduced appetite, the body still requires adequate fibre, fluids and nutrients to function well.
Meal planning and structure
Maintaining some structure across the day helps prevent prolonged under-eating.
Forming and maintaining habits
The goal is not perfection, but developing eating patterns that are manageable long term.
When these foundations are in place, people generally feel more stable, energised and confident in their food choices.
A Practical Way to Think About Meals
One helpful approach is to think about meals as having a few core components rather than trying to follow strict diet rules.
A simple framework might include:
• A protein source
• Foods that provide fibre and micronutrients
• Carbohydrates if they fit your preference and plan
• Fluids
This type of structure allows flexibility while still supporting nutritional adequacy.
It also reduces the mental load that can come with trying to “get food right” on a medication that changes appetite so dramatically.
When Additional Support Can Help
For some people, adjusting to GLP-1 medications can be raise practical questions about side effects, managing overall nutrition including fibre and protein intake, muscle preservation and long-term eating patterns and habits.
Working with a dietitian can help provide confidence when using or planning to use these medications.
A More Detailed Guide
Because these questions are becoming increasingly common, I developed a GLP-1 Nutrition Guide to provide practical strategies for people using medications such as Ozempic, Wegovy and Mounjaro.
The 58 page guide covers topics including:
• Managing appetite changes
• Reducing common side effects
• Maintaining adequate protein intake
• Preserving muscle during weight loss
• Developing sustainable eating patterns
You can learn more about the guide here:
A Practical Guide to Eating Well and Creating Habits when using GLP-1 Medications.
Cam Johnson is an Accredited Practising Dietitian based in Melbourne and the founder of Deconstructing Diabetes. He provides telehealth nutrition consultations supporting people with diabetes, weight management and GLP-1 medications including Ozempic, Wegovy and Mounjaro.