7-Day Ozempic Meal Plan
A complete week of eating built around the Ozempic injection cycle — gentle meals for injection day and recovery, full nutrition on your good days. Every meal is tolerance-scored.
How to use this plan
Ozempic is injected once weekly. Most people inject on the same day each week — this plan uses Monday as injection day. If you inject on a different day, shift the plan to match your schedule.
The week divides into three phases:
- Day 1 — Injection day: Nausea and reduced appetite are most common in the first 6–12 hours after injection. Stick to very small, gentle meals. Hydration is more important than calories today.
- Days 2–3 — Recovery: Side effects ease. Gradually reintroduce normal foods. Keep fat low, keep portions moderate, prioritise protein.
- Days 4–7 — Good days: Eat normally. This is when you hit your weekly protein and nutrition targets. Don't undereat on good days because you underateon injection day.
Your 7-day plan
Monday
Injection DayKeep portions small. Prioritise staying hydrated. Nausea peaks 2–8 hours post-injection for most.
Tuesday
RecoveryNausea typically eases on day 2. Soft, lean foods. Avoid anything high-fat or spicy.
Wednesday
RebuildingAppetite begins returning. Start hitting protein targets. Small but more complete meals.
Thursday
Good DayFull normal eating. This is when you make up for reduced intake earlier in the week.
Friday
Good DayAim for 25–30g protein per meal. Full nutrient density.
Saturday
Good DayNormal eating. Great day to prep injection day foods for next Monday.
Sunday
Prep DayStock broth, crackers, ginger tea. Prep gentle foods for tomorrow's injection.
Injection day eating — what actually helps
Ginger tea
Clinically shown to reduce nausea. Fresh ginger steeped in hot water, or ginger tea bags.
Banana
Easy to digest, gentle, provides potassium. Eat half if a full banana feels like too much.
Plain white rice
The easiest starch to digest. Small bowl with a little chicken broth if tolerated.
Plain crackers
Keep a box available. Small amounts throughout the day beat one big meal.
Bone broth
Protein from collagen without requiring digestion. Sip it warm — ideal if solid food feels impossible.
Water + electrolytes
Nausea leads to dehydration. Sip consistently. Add electrolyte tabs if you're sweating.
Related guides
GLP-1 Meal Plan (all medications)
The same 7-day framework adapted for Wegovy, Mounjaro, and Zepbound users too.
Injection Day Meals Guide
Detailed guide on what to eat in the 24 hours after your Ozempic injection.
What to Eat on Ozempic
Complete Ozempic diet guide — foods, timing, and what to avoid.
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