Ozempic Diet Plan: What to Eat on Ozempic or Wegovy
A practical Ozempic diet plan with protein-first meals, side-effect food strategies and three example days for eating on Ozempic or Wegovy.
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Wherever you are on your weight loss journey, start with your numbers.
Free calculators that tell you how much to eat. Plain-English guides that explain why. No fads, no shame, no £200 coaching plans—just the fundamentals, done properly.
TDEE / MACROS / PROTEIN / BMR / CALORIE DEFICIT / GLP-1 NUTRITION / HOME STRENGTH / PLATEAUS / TDEE / MACROS / PROTEIN / BMR / CALORIE DEFICIT / GLP-1 NUTRITION / HOME STRENGTH / PLATEAUS / TDEE / MACROS / PROTEIN / BMR / CALORIE DEFICIT / GLP-1 NUTRITION / HOME STRENGTH / PLATEAUS /
Every journey is different. Where are you today?
Four doors in. Pick the one that sounds like your week.
01
Just starting
“I don’t know where to begin.”Macros are the three nutrients your body runs on: protein, carbohydrates and fat. Here's what each one does, how much you need, and how to start counting — simply.
Start with the basics →02Hit a plateau
“I was losing weight. Now I’m not.”A weight loss plateau is usually water, tracking drift or a smaller calorie deficit—not failure. Diagnose it calmly and choose the right next step.
Find out why →03On Mounjaro, Ozempic or Wegovy
“The medication is working. Now what do I eat?”What to eat on Mounjaro when appetite is low: protein targets, gentler foods for common side effects, a simple plate method and three example days.
Eat well on GLP-1s →04Training at home
“No gym. Just me and a pair of dumbbells.”A beginner dumbbell workout at home: 30 minutes, five full-body exercises, clear form cues, effort targets and easy swaps.
See the sessions →Latest from the journey.
Live from the editorial libraryGLP-1 Diet: What to Eat, Limit and Prioritize
There is no official GLP-1 diet. Learn what to eat for protein, fiber and hydration, what may worsen nausea, and when to call your prescriber.
Read guide →Mounjaro Diet Plan: A Practical 7-Day Menu
A practical 7-day Mounjaro diet plan with small, protein-first meals, UK-familiar foods, easy swaps and guidance for low-appetite days.
Read guide →Free tools.
No sign-up.
Real answers.
Works in kg · lb · stone
Every calculator explains what the number means and what to do next.
01TDEE Calculator — How Many Calories Do You Burn a Day?Free TDEE calculator in kg, lb or stone. Get your total daily energy expenditure, your macro split and your calorie target for weight loss — in under a minute.→02Macro Calculator: Protein, Carbs & Fat TargetsFree macro calculator for weight loss or maintenance. Get daily calories, protein, carbs and fat in grams, with example plates and no sign-up gate.→03Protein Calculator: Your Daily Protein TargetFree protein calculator for weight loss, general health or training. Get a realistic daily target in kg, lb or stone, plus a simple food plan.→04BMR Calculator — Find Your Basal Metabolic RateFree BMR calculator in kg, lb or stone. Estimate calories burned at rest, understand your result, then find the right daily calorie target.→05Calorie Deficit Calculator With Goal DateFree calorie deficit calculator in kg, lb or stone. Get a safe daily calorie target and a realistic goal date that adjusts as your TDEE falls.→
This is what the plan looks like
Show up. Log it. Lift something. Repeat.
Weight loss isn’t a mystery. It’s three steps, repeated.
Get your numbers.
Your TDEE is how much you burn. Our calculators do the maths in under a minute.
Understand your food.
Protein, carbs and fat each do a different job. Knowing them makes food less confusing.
Keep your muscle.
Two short home strength sessions a week can help protect it—no gym needed.
Eat like it counts. Because it does.
High-protein foods →
Sample day, sample figures—your targets come from the calculators.
Ready for a plan? They’re $9.99. That’s it.
One-off payment · Instant download · No subscriptionPDF program
Macro Mastery: A Beginner’s Guide to Counting Macros
Turn calorie and macro targets into everyday meals with a calm four-week beginner system. Instant PDF download, $9.99 once, no subscription.
$9.99See program →
PDF programThe GLP-1 Companion: Food & Muscle Guide
A practical GLP-1 food and muscle guide for Mounjaro, Wegovy, Ozempic or Zepbound. One-off $9.99 PDF with no subscription or medical advice.
$9.99See program →
PDF program8-Week Wedding Weight Loss Plan — $9.99 PDF
A realistic 8-week wedding weight loss plan with calorie, protein, strength and step goals. Instant PDF download for $9.99. No subscription.
$9.99See program →
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