What Should You Eat While Taking Weight Loss Medications?

A Dietitian’s Guide - By Ramsay Health Care’s Specialist Bariatric Dietitian Nichola Ludlam-Raine aka @nicsnutrition

Weight loss medications, including GLP-1 receptor agonists such as ozempic and weogvy, work by reducing appetite and slowing digestion. But while these tools can support weight loss, what you eat still matters. A nourishing, balanced diet helps protect your muscle mass, sustain your energy, and support your long-term health (and weight loss!).

In this guide, you’ll find practical advice from myself, a registered dietitian, including a 7-day flexitarian meal plan, easy healthy recipes, and tips to meet your nutrition goals while using weight loss medication.

Key Diet Goals While on Weight Loss Medication

1. Prioritise Protein - Aim for at least 20 to 30g of protein per main meal (and 5 to 10g of protein for snacks between meals, if eaten). Protein helps to keep you feeling full for longer, preserves lean muscle mass during weight loss, and supports recovery and immunity. Good sources of protein include lean meats, fish, tofu and soya, beans and lentils, dairy including yoghurt as well as nuts and seeds.

2. Remember Fibre for Fullness and Gut Health - Choose wholegrains such as oats, beans and legumes, fruit and veg (i.e. your 5 a day) to help reach your needs of 30g of fibre a day. Fibre supports digestion, regulates blood sugar and helps optimise cholesterol levels too.

3. Stay Hydrated - Constipation can be a common side effect whilst taking weight loss injections, especially early on. Sip water throughout the day and include hydrating foods like soups, fruit and veg. Aim for at least 8 glasses of fluid throughout the day, and for your urine to be a pale straw colour for the majority of the time!

4. Balanced, Nutrient-Dense Meals - Even with a reduced appetite, your body still needs key nutrients - especially iron, calcium, vitamin D, and B12. Prioritise whole foods that offer more nutritional bang for your calorie buck such as beans, lentils, lower-fat dairy, lean meats and fish, if you eat it. It’s a good idea to take a multivitamin and mineral whilst taking weight loss medications too, even along side a healthy and balance diet, as an insurance.

5. Minimise Ultra-Processed Foods, particularly those high in fat, sugar and/or salt (HFSS) - Many are lower in fibre and protein, higher in sugar, salt, and additives which makes them easy to over-eat on. They can displace more nourishing foods from your diet too.

7-Day Flexitarian Meal Plan

This 7 day meal plan is balanced when it comes to macronutrients (carbs, protein, healthy fats and fibre), and ideal to support weight loss and gut health, with plant-based swap suggestions. Use it for inspiration and feel free to tailor it to your personal needs and likes.

Day 1

Breakfast: Greek yoghurt with berries, chia seeds, and no added sugar muesli

Lunch: Grilled chicken. or tofu, quinoa salad with roasted vegetables and rocket - dress with a drizzle of olive oil and lemon juice

Dinner: Baked salmon or roasted chickpeas with sweet potato mash and broccoli or green beans

Snack: Cottage cheese with cucumber or hummus with carrots

Day 2

Breakfast: Two-egg omelette with spinach and mushrooms and a slice of wholegrain or sourdough toast

Lunch: Lentil and vegetable soup (homemade) with rye crackers

Dinner: Turkey mince or lentil bolognese with kidney beans, served with wholewheat spaghetti and a side salad

Snack: Boiled egg or apple or pear with peanut butter

Day 3

Breakfast: Porridge with ground flaxseed, sliced banana, and cinnamon

Lunch: Tuna or hummus with jacket potato and a side salad

Dinner: Stir-fried tofu or prawns with mixed vegetables and brown rice or noodles

Snack: Handful of mixed nuts or a home made protein shake

Day 4

Breakfast: High-protein smoothie with milk, banana, berries, oats, and peanut butter

Lunch: Falafel or grilled halloumi wrap with hummus and salad

Dinner: Grilled chicken or tempeh with roasted vegetables and couscous

Snack: Edamame beans or cottage cheese with pineapple

Day 5

Breakfast: Wholegrain toast with avocado, sliced tomatoes and poached or scrambled eggs

Lunch: Sardines or white beans on toast with rocket and cherry tomatoes

Dinner: Stuffed peppers with quinoa, black beans, and feta cheese

Snack: Small protein bar or yoghurt with berries

Day 6

Breakfast: Overnight oats with chia, almond milk, berries, and sunflower seeds

Lunch: Vegetable frittata or tofu scramble with side salad

Dinner: Baked cod or lentil curry with brown rice and spinach

Snack: Handful of trail mix or boiled egg and oatcakes

Day 7

Breakfast: Smoothie bowl with protein powder, berries, granola, and pumpkin seeds

Lunch: Chicken or chickpea Caesar salad (with a yoghurt dressing)

Dinner: Homemade vegetable pizza on a wholegrain base with a mixed side salad

Snack: Greek yoghurt or sliced apple with almond butter

Healthy and Nutritious Recipes 

Here are three easy, nutrient-dense recipes tailored to people taking weight loss medications - all are high in protein and fibre, with flexitarian options included. Let us know if you give them a go!

1. Lentil & Spinach Soup

Serves: 4Prep Time: 10 minsCook Time: 25 mins

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, chopped
• 1 celery stick, chopped
• 150g dried red lentils
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 litre vegetable or chicken stock
• 2 handfuls fresh spinach
• Juice of half a lemon
• Salt and pepper to taste
• Optional: 2 tbsp Greek yoghurt or plain soya yoghurt to serve

Method:

1. Heat the oil in a large pan. Add the onion, garlic, carrot and celery. Cook for 5-7 mins until softened.
2. Stir in lentils, cumin and paprika. Cook for 1 min, then add the stock.
3. Bring to a boil, then simmer for 20 minutes until lentils are tender.
4. Stir in spinach and cook for 2 mins until wilted.
5. Blend half for a thicker texture, or leave chunky. Add lemon juice and season.
6. Serve with a dollop of yoghurt if desired.

Nutrition Highlights:

• Plant-based protein and fibre
• Rich in iron, folate and fibre
• Plant-based and filling

2. Cottage Cheese & Egg Savoury Muffins

Makes: 6 muffinsPrep Time: 10 minsCook Time: 25 mins

Ingredients:

• 4 eggs
• 150g cottage cheese
• 50g grated cheddar or plant-based cheese
• 1/2 tsp baking powder
• 1 small courgette, grated and squeezed
• Handful of chopped spinach
• 1/2 tsp mixed herbs
• Pinch of salt and pepper

Method:

1. Preheat oven to 180°C (160°C fan). Line or grease a muffin tray.
2. Whisk eggs in a bowl, then mix in all other ingredients.
3. Spoon into muffin tray and bake for 20-25 mins until golden and set.
4. Cool slightly before removing from tray.

Nutrition Highlights:

• High protein
• Great grab-and-go option
• Can be frozen and reheated

3. Grilled Tofu (or chicken) Stir Fry with Brown Rice

Serves: 2Prep Time: 10 minsCook Time: 15 mins

Ingredients:

• 200g firm tofu (or chicken breast), cubed
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 garlic clove, minced
• 1 tsp grated ginger
• 1 tbsp olive or avocado oil
• 1 red pepper, sliced
• 1 courgette, sliced
• 80g sugar snap peas or broccoli
• 1 spring onion, chopped
• 1 portion (60g uncooked) brown rice

Method:

1. Cook the brown rice according to packet instructions.
2. Toss tofu (or chicken) in soy sauce, garlic, and ginger.
3. Heat oil in a wok, add tofu and cook until golden. Remove and set aside.
4. Stir-fry vegetables for 5–7 mins. Add tofu back to pan.
5. Serve over brown rice with a drizzle of sesame oil and chopped spring onion.

Nutrition Highlights:

• High in protein
• High fibre and colourful veg
• Low in saturated fat

What to Avoid or Limit While Taking Weight Loss Medication

While no food is completely off-limits, some choices can make weight loss harder or less healthy. Here’s what to be mindful of:

1. Ultra-Processed Foods (UPFs) - These often contain added sugars, salt, unhealthy fats, and emulsifiers (which make them easy to eat!), with little nutritional value. Regular consumption can reduce fibre intake, spike blood sugars, and increase cravings - the opposite of what you want while taking medication that helps appetite regulation.

Examples to Limit include:

• Sugary cereals and snack bars (look for those based on whole-food ingredients instead)
• Ready meals and takeaway pizzas
• Processed meats (e.g., burgers, nuggets)
• Fizzy drinks and sweetened energy drinks

Instead: Choose whole or minimally processed foods - e.g., oats, natural yoghurt, wholegrain or sourdough bread, and homemade versions of favourites.

2. Sugary Foods and Drinks - High-sugar options may cause blood sugar spikes followed by energy crashes, and can lead to increased hunger and reduced satisfaction from meals.

Examples to Limit:

• Biscuits, cakes, pastries
• Flavoured lattes or milkshakes
• Large bottles of fruit juice (keep to 150ml a day)

Instead: Choose fresh fruit, plain yoghurt with cinnamon or a drizzle of honey, or herbal teas for sweetness.

3. Excess Alcohol - Alcohol is high in calories, can impair judgement around food, and may worsen gastrointestinal side effects like nausea or reflux (especially with GLP-1s).

Tip: If you do drink, opt for lower-alcohol or alcohol-free versions, and limit to recommended units (the NHS advises no more than 14 units a week, spread across 3 or more days).

Instead: Try sparkling water with lime, kombucha, or mocktails using non-alcoholic spirits.

4. Skipping Meals or Undereating - Some people on weight loss medication lose their appetite significantly. While that may seem helpful, skipping meals can increase the risk of fatigue, low mood, nutrient deficiencies, and (excessive) muscle loss.

Instead: Aim for three small, balanced meals a day with snacks as needed. Use nutrient-dense ingredients like eggs, pulses, yoghurt, nuts, and seeds.

Dietitian Tips for Success While Taking Weight Loss Medication

Whether you're taking a GLP-1 receptor agonist like Wegovy or Ozempic, or another non-surgical weight loss treatment, these tips will help you get the most benefit while protecting your long-term health.

1. Prioritise Protein at Every Meal - Aim for 20-30g of protein per meal to support muscle maintenance and keep you feeling full for longer. Examples include eggs, lentils, cottage cheese, tofu, fish, Greek yoghurt, or a protein smoothie - If your appetite is small, try blending protein into soups or smoothies.

2. Spread Your Food Intake Throughout the Day - Rather than saving your food (including protein and fibre sources) for one big meal, space out your nutrition across the day. This helps balance blood sugar, prevent fatigue, and keeps energy levels steady.

3. Stay Hydrated - Some medications can cause mild dehydration or constipation. Sip 6 to 8 glasses of water daily, and include water-rich foods like cucumbers, soups, and citrus fruits. Tea and coffee count towards your daily fluid intake too, but try not to have any caffeine after 2-3pm so your sleep quality isn’t affected (sleep is crucial for regulating hunger hormones!).

4. Don’t Skip Meals – Even If You’re Not Hungry - It’s common to feel less hungry, but consistently skipping meals can lead to under-nutrition, fatigue, and even (an excessive amount of) muscle loss. Opt for smaller, nutrient-dense meals if needed.

5. Listen to Your Body - But Also Plan Ahead - Some days your appetite may fluctuate. Plan balanced meals, but allow flexibility. Keep nutritious snacks on hand like boiled eggs, hummus and oatcakes, or yoghurt and berries.

6. Move Your Body - Even light resistance exercise can help preserve lean muscle and boost your metabolism. Aim for 2 to 3 strength-based sessions a week (e.g., bodyweight exercises or using resistance bands).

7. Focus on Long-Term Habits, Not Quick Fixes - Medication can help, but it’s your daily habits that make the biggest difference. Think of this time as an opportunity to build a healthier relationship with food and your body. Focus on the journey, and you will reach your desired destination.

Conclusion

Weight loss medications can be a powerful tool, but it’s your everyday food choices that shape your long-term health and weight loss results. By prioritising protein, fibre, hydration and balanced meals, you can support your body, protect your health, and build habits that last well beyond your treatment. Whether you’re just starting out or adjusting to life on medication, these simple strategies, grounded in evidence and dietetic care, can help you feel your best every step of the way.

Reach out to our Ramsay Health Care team today to find out more about starting weight loss medications.