Ozempic meal plan is basically a diet plan for people on Semaglutide (Wegovy, Rybelsus, Ozempic), Liraglutide (Victoza, Saxenda), or Dulaglutide (Trulicity).
Diet plans and menus are variable worldwide. You can choose a diet plan from any of the Ozempic meal plans mentioned below depending on your taste and cultural norms.
However, try to avoid foods that can elevate your blood sugars such as refined carbohydrates. In addition, Ozempic and other brands of Semaglutide or other GLP-1 analogs inhibit stomach motility, so it is better to avoid foods that can exacerbate your stomach symptoms.
Foods that can slow down your stomach motility include fatty and oily foods.
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About Ozempic:
Ozempic (Semaglutide) is a medication that is prescribed for the management of type 2 diabetes mellitus.
In type 2 diabetes, the body does not produce enough insulin or develops insulin resistance. This medication belongs to GLP-1 receptor agonists that activate the GLP receptors and increase insulin secretion to regulate blood sugar levels. Ozempic is not useful for the management of type 1 diabetes.
As type 2 diabetes is a lifestyle disease, it is caused by increased weight. So, to decrease overall BMI Ozempic also has a weight loss effect.
An average of 10 to 17 pounds of weight is lost if the medication is continued along with a healthy lifestyle.
The dosage of Ozempic starts with administering 0.25 mg once a week for four weeks and then 0.5 mg for another four weeks.
Planning your diet while taking diabetes medication can be challenging. Most people take an excessive amount of carbohydrates while others take a lower amount.
A balance in energy consumption is required while taking this medication in order to regulate blood sugar levels and ensure proper weight maintenance.
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Easy Dietary Tips for Diabetics and Obese People:
Some easy tips that can be beneficial while taking Ozempic include:
- A diet that is rich in complex carbohydrates and contains less proportion of refined ones.
- Increase the consumption of lean protein.
- Greater focus on plant protein.
- Add a variety of vegetables to your daily meals.
- Add small portions of low-GI fruits.
- Eat small, frequent meals.
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Ozempic Meal Plan for One Week (1200 Calories):
Ozempic Diet Plan of 1200 Calories for Americans, Australians, and Europeans:
An adult American consumes a diet that provides an average of about 3000 Calories per day.
Since Ozempic is primarily for diabetes and weight loss, reducing the number of calories intake per day can greatly help you achieve your goals.
It is estimated that a calorie deficit of about 3500 calories can result in a weight loss of about 1 lb (0.45 kgs). Therefore, a diet plan of 1200 calories per day will result in a total calorie deficit of about 1800 calories per day.
This is equal to a 12600 calorie deficit per week. Simply, following a diet plan of 1200 calories can make you lose weight by an average of about 3.6 lbs (1.6 kgs).
Furthermore, it might be very difficult for some people to follow a 1200-calorie diet plan. Even if a person adds one or more dish to this 1200 Ozempic Meal Plan, or increase the quantity of one or more of the meals or snacks, it is still going to be less than 2000 Calories.
In addition to this low-calorie diet plan, Ozempic use will also result in some weight loss. The combination of Ozempic and a low-calorie diet plan along with some exercise can help a person easily achieve his/ her weight loss goals.
A summarized form of the Ozempic Meal Plan for one whole week is given at the end. A PDF version of “Ozempic Meal Plan for One Week” can be viewed by clicking on the link.
Here, to make it easily readable, we’ll present the 1200-calorie weekly menu day-wise and meal-wise.
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7- Days Diet plan (day-wise) while on Ozempic for diabetes and weight loss:
Monday Menu: Total Calories: 1195, Total Carbs: 101 gm
Monday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
1 cup fat-free yogurt
1/3 cup blueberries
5 almonds
|
Total calories: 250
Total carbs: 15g
|
| Snack |
Apple and Almond smoothie
(Without added sugar)
|
Total Calories: 120 calories
Total carbs: 15g
|
| Lunch |
Grilled veggie wrap
With tomato sauce
|
Total calories: 370
Total carbs: 30 g
|
| Snack |
Boiled corn on the cob with sprinkled lime (1 cob) |
Total calories: 130
Total carbs: 15g
|
| Dinner |
Barbecued rosemary chicken
(3 ounces) +
Spinach, avocado, and berry salad
|
Total calories: 325
Total carbs: 26 g
|
| Total Calories |
1195 |
| Total Carbs |
101 |
Tuesday Ozempic Meal Menu: Total Calories: 1190, Total Carbs: 104 gm
Tuesday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Oatmeal pancakes
(2 pancakes)
|
Total calories: 250
Total carbs: 24 g
|
| Snack |
Carrot and beet juice
(1 cup)
|
Total calories: 120
Total carbs: 15 g
|
| Lunch |
Beans and vegetable soup (3/4 cup) |
Total calories: 350
Total carbs: 32 g
|
| Snack |
1 apple + 2 apricots |
Total calories: 120
Total carbs: 18g
|
| Dinner |
Low-fat, grilled chicken burger (1) |
Total calories: 350
Total carbs: 15g
|
| Total Calories |
1190 |
| Total Carbs |
104 |
Wednesday Ozempic Meal Menu: Total Calories: 1210, Total Carbs: 91 gm
Wednesday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Apple & Walnut French Toast (2) |
Total calories: 290
Total carbs: 13 g
|
| Snack |
Black bean and corn salad (1/2 cup) |
Total calories: 150
Total Carbs: 20 g
|
| Lunch |
Honey-glazed salmon with vegetable rice |
Total calories: 320
Total carbs: 15g
|
| Snack |
Sugar-free cookie (1) |
Total calories: 150
Total carbs: 8g
|
| Dinner |
Chicken and white bean stew with whole-grain bread |
Total calories: 300
Total Carbs: 35 g
|
| Total Calories |
1210 |
| Total Carbs |
91 |
Thursday Ozempic Meal Menu: Total Calories: 1190, Total Carbs: 75 gm
Thursday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Oatmeal Muffins (2) |
Total calories: 170
Total carbs: 16g
|
| Snack |
Avocado & tuna salad (1/2 cup) |
Total calories: 130
Total carbs: 4 g
|
| Lunch |
Chicken panini sandwich (2)
+ vegetable salad (1/2 cup)
|
Total calories: 320
Total carbs: 15g
|
| Snack |
1 pear +
1 peach
|
Total calories: 120
Total carbs: 20g
|
| Dinner |
Chickpea pasta (1/2 cup)
Cucumber tomato and lettuce salad
|
Total calories: 450
Total carbs: 20g
|
| Total Calories |
1190 |
| Total Carbs |
75 |
Friday Ozempic Meal Menu: Total Calories: 1210, Total Carbs: 92 gm
Friday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Peanut butter cookies (2)
Skimmed milk (1 cup)
|
Total calories: 300
Total carbs: 18g
|
| Snack |
Baked sweet potato with lemon, salt & pepper (1/2 cup) |
Total calories: 100
Total carbs: 15g
|
| Lunch |
Whole wheat pita pocket (1)
Cooked lentils (1 cup)
Cucumber, avocado, and carrots
|
Total calories: 360
Total carbs: 40g
|
| Snack |
Boiled eggs (2) with salt and pepper. |
Total calories: 100
Total carbs: 4g
|
| Dinner |
Fish stew (about 1 cup)
Whole wheat bread (1)
|
Total calories: 350
Total carbs 15g
|
| Total Calories |
1210 |
| Total Carbs |
92 |
Saturday Ozempic Meal Menu: Total Calories: 1320, Total Carbs: 90 gm
Saturday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Boiled eggs (2)
1 Apple (medium size)
Skimmed milk (1 cup)
|
Total calories: 250
Total carbs: 15g
|
| Snack |
Apple, beets, and cabbage salad with sprinkled lime and olive oil |
Total calories: 150
Total carbs: 18g
|
| Lunch |
Egg, ham, and spinach sandwich (2)
Tomato sauce
|
Total calories: 350
Total carbs: 35 g
|
| Snack |
Sugar-free brownie (1) |
Total calories: 150
Total carbs: 10g
|
| Dinner |
Oven-roasted salmon +
Mashed sweet potato
|
Total calories: 420
Total carbs 12 g
|
| Total Calories |
1320 |
| Total Carbs |
90 |
Sunday Ozempic Meal Menu: Total Calories: 1250, Total Carbs: 74 gm
Sunday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Chia seeds pudding (1 cup) |
Total calories: 230 Total carbs: 15g |
| Snack |
Roasted almonds (¼ cup) |
Total calories: 200
Total carbs: 10g
|
| Lunch |
Chicken & vegetable pasta with cottage cheese (1 cup) |
Total calories: 320
Total carbs: 30g
|
| Snack |
Popcorn (1 cup) |
Total calories: 120
Total carbs: 15g
|
| Dinner |
Air-fried chicken wings (3-4 pieces)
Tomato sauce
|
Total calories: 380
Total carbs 4g
|
| Total Calories |
1250 |
| Total Carbs |
74 |
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Ozempic Breakfast Plan for One whole week:
Day
|
Breakfast
|
Calories/ Carbs
|
| Monday |
1 cup fat-free yogurt
1/3 cup blueberries
5 almonds
|
Total calories: 250
Total carbs: 15g
|
| Tuesday |
Oatmeal pancakes (2 pancakes) |
Total calories: 250
Total carbs: 24 g
|
| Wednesday |
Apple & Walnut French Toast (2) |
Total calories: 290
Total carbs: 13 g
|
| Thursday |
Oatmeal Muffins (2) |
Total calories: 170
Total carbs: 16g
|
| Friday |
Peanut butter cookies (2)
Skimmed milk (1 cup)
|
Total calories: 300
Total carbs: 18g
|
| Saturday |
Boiled eggs (2)
1 Apple (medium size)
Skimmed milk (1 cup)
|
Total calories: 250
Total carbs: 15g
|
| Sunday |
Chia seeds pudding (1 cup) |
Total calories: 230 Total carbs: 15g |
Lunch Menu for one whole week while on Ozempic:
Day
|
Lunch
|
Calories/ Carbs
|
| Monday |
Grilled veggie wrap
With tomato sauce
|
Total calories: 370
Total carbs: 30 g
|
| Tuesday |
Beans and vegetable soup (3/4 cup) |
Total calories: 350
Total carbs: 32 g
|
| Wednesday |
Honey-glazed salmon with vegetable rice |
Total calories: 320
Total carbs: 15g
|
| Thursday |
Chicken panini sandwich (2)
+ vegetable salad (1/2 cup)
|
Total calories: 320
Total carbs: 15g
|
| Friday |
Whole wheat pita pocket (1)
Cooked lentils (1 cup)
Cucumber, avocado, and carrots
|
Total calories: 360
Total carbs: 40g
|
| Saturday |
Egg, ham, and spinach sandwich (2)
Tomato sauce
|
Total calories: 350
Total carbs: 35 g
|
| Sunday |
Chicken & vegetable pasta with cottage cheese (1 cup) |
Total calories: 320
Total carbs: 30g
|
Ozempic Dinner Diet Menu for One Whole Week:
Day
|
Dinner
|
Calories/ Carbs
|
| Monday |
Barbecued rosemary chicken
(3 ounces) +
Spinach, avocado, and berry salad
|
Total calories: 325
Total carbs: 26 g
|
| Tuesday |
Low-fat, grilled chicken burger (1) |
Total calories: 350
Total carbs: 15g
|
| Wednesday |
Chicken and white bean stew with whole-grain bread |
Total calories: 300
Total carbs: 35g
|
| Thursday |
Chickpea pasta (1/2 cup)
Cucumber tomato and lettuce salad
|
Total calories: 450
Total carbs: 20g
|
| Friday |
Fish stew (about 1 cup)
Whole wheat bread (1)
|
Total calories: 350
Total carbs 15g
|
| Saturday |
Oven-roasted salmon +
Mashed sweet potato
|
Total calories: 420
Total carbs 12 g
|
| Sunday |
Air-fried chicken wings (3-4 pieces)
Tomato sauce
|
Total calories: 380
Total carbs 4g
|
A summary of the Ozempic meal plans of 1200 calories for diabetic patients and patients struggling to lose weight while on Ozempic or any other GLP-1 analogs is presented here.
These foods have a low glycemic index and are nutrient-dense.
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Ozempic 7-Day Meal Plan Summarized . . .
Day
|
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
| Monday |
1 cup fat-free yogurt
1/3 cup blueberries
5 almonds
|
Apple and Almond smoothie
(Without added sugar)
|
Grilled veggie wrap
With tomato sauce
|
Boiled corn on the cob with sprinkled lime
(1 cob)
|
Barbecued rosemary chicken
(3 ounces) +
Spinach, avocado, and berry salad
|
| Total Calories: 1195
Total Carbs: 101 g
|
Total calories: 250
Total carbs: 15g
|
Total Calories: 120
Total carbs: 15g
|
Total calories: 370
Total carbs: 30 g
|
Total calories: 130
Total carbs: 15g
|
Total calories: 325
Total carbs: 26 g
|
| Tuesday |
Oatmeal pancakes
(2 pancakes)
|
Carrot and beet juice
(1 cup)
|
Beans and vegetable soup (3/4 cup) |
1 apple + 2 apricots |
Low-fat, grilled chicken burger (1) |
| Total Calories: 1190
Total Carbs: 104 g
|
Total calories: 250
Total carbs: 24 g
|
Total calories: 120g
Total carbs: 15 g
|
Total calories: 350
Total carbs: 32 g
|
Total calories: 120
Total carbs: 18g
|
Total calories: 350
Total carbs: 15g
|
| Wednesday |
Apple & Walnut French Toast (2) |
Black bean and corn salad (1/2 cup) |
Honey-glazed salmon with vegetable rice |
Sugar-free cookie (1) |
Chicken and white bean stew with whole-grain bread |
| Total Calories: 1210
Total Carbs: 91
|
Total calories: 290
Total carbs: 13 g
|
Total calories: 150
Total carbs 20g.
|
Total calories: 320
Total carbs: 15g
|
Total calories: 150
Total carbs: 8g
|
Total calories: 300
Total carbs: 35g
|
| Thursday |
Oatmeal Muffins (2) |
Avocado & tuna salad (1/2 cup) |
Chicken panini sandwich (2)
+ vegetable salad (1/2 cup)
|
1 pear +
1 peach
|
Chickpea pasta (1/2 cup)
Cucumber tomato and lettuce salad
|
| Total Calories: 1190
Total Carbs: 75 g
|
Total calories: 170
Total carbs: 16g
|
Total calories: 130
Total carbs: 4 g
|
Total calories: 320
Total carbs: 15g
|
Total calories: 120
Total carbs: 20g
|
Total calories: 450
Total carbs: 20g
|
| Friday |
Peanut butter cookies (2)
Skimmed milk (1 cup)
|
Baked sweet potato with lemon, salt & pepper.
(1/2 cup)
|
Whole wheat pita pocket (1)
Cooked lentils (1 cup)
Cucumber, avocado, and carrots
|
Boiled eggs (2) with salt and pepper. |
Fish stew (about 1 cup)
Whole wheat bread (1)
|
| Total Calories: 1210
Total Carbs: 92
|
Total calories: 300
Total carbs: 18g
|
Total calories: 100
Total carbs: 15g
|
Total calories: 360
Total carbs: 40g
|
Total calories: 100
Total carbs: 4g
|
Total calories: 350
Total carbs 15g
|
| Saturday |
Boiled eggs (2)
1 Apple (medium size)
Skimmed milk (1 cup)
|
Apple, beets, and cabbage salad with sprinkled lime and olive oil |
Egg, ham, and spinach sandwich (2)
Tomato sauce
|
Sugar-free brownie (1) |
Oven-roasted salmon +
Mashed sweet potato
|
| Total Calories: 1320
Total Carbs: 90
|
Total calories: 250
Total carbs: 15g
|
Total calories: 150
Total carbs: 18g
|
Total calories: 350
Total carbs: 35 g
|
Total calories: 150
Total carbs: 10g
|
Total calories: 420
Total carbs 12 g
|
| Sunday |
Chia seeds pudding (1 cup) |
Roasted almonds (¼ cup) |
Chicken & vegetable pasta with cottage cheese
(1 cup)
|
Popcorns
(1 cup)
|
Air-fried chicken wings (3-4 pieces)
Tomato sauce
|
| Total Calories: 1250
Total Carbs: 74
|
Total calories: 230 Total carbs: 15g |
Total calories: 200
Total carbs: 10g
|
Total calories: 320
Total carbs: 30g
|
Total calories: 120
Total carbs: 15g
|
Total calories: 380
Total carbs 4g
|
Total calories per day: ∼1200 kcal
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Ozempic Meal Plan for Asians:
A nutrient-dense, low-glycemic menu plan with adjusted carbohydrates specifically formulated for Asians (Indians and Pakistani people) is presented here.
Because the diet habits of Asians are very different from those of Americans, Europeans, and Australians, a separate Ozempic Meal Plan has been prepared for Asians.
Like the Ozempic meal plan mentioned for Europeans, Americans, and Australians, Asians can also adjust their calories according to their body demands.
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7- Days Diet plan (day-wise) for Asians while on Ozempic for diabetes and weight loss:
Ozempic Monday Meal Menu: Total Calories: 1280, Total Carbs: 125 gm
Monday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Bran bread (2 slices)
Egg whites (2)
Apple (1 medium)
|
Total calories: 300
Total carbs: 30g
|
| Snack |
Roasted chickpeas with sprinkled lemon, salt, and pepper (1/2 cup) |
Total calories: 120
Total carbs: 15g
|
| Lunch |
Chapatti (1 medium-sized)
Chicken curry (5-6 tbsp)
Cucumber, tomato & onion salad
|
Total calories: 410
Total carbs 35g
|
| Snack |
Chia seeds and strawberry smoothie |
Total calories: 220
Total carbs 15g
|
| Dinner |
Boiled rice (1 cup)
White beans curry (3-5 tbsp)
|
Total calories: 230
Total carbs: 30g
|
| Total Calories |
1280 |
| Total Carbs |
125 |
Tuesday Menu: Total Calories: 1210, Total Carbs: 100 gm
Tuesday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Chicken vegetable Sandwich (1)
Homemade fat-free yogurt (1/2 cup)
|
Total calories: 250
Total carbs: 15g
|
| Snack |
1 peach +
1 apple +
7 almonds
|
Total calories: 180
Total carbs: 20g
|
| Lunch |
Chapati (1 medium-sized)
Cooked okra
With cabbage, carrots, and cucumber salad.
|
Total calories: 370
Total carbs: 35g
|
| Snack |
Sugar-free biscuits (2) |
Total calories: 120
Total carbs: 15g
|
| Dinner |
Chapatti (1 medium-sized)
Steamed Fish
Mint yogurt
|
Total calories: 290
Total carbs: 15g
|
| Total Calories |
1210 |
| Total Carbs |
104 |
Wednesday Ozempic Meal Menu: Total Calories: 1140, Total Carbs: 117 gm
Wednesday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Oatmeal (1 cup)
Skimmed milk (1 cup)
|
Total calories: 330
Total carbs: 30g
|
| Snack |
Guava (1 medium) |
Total calories: 60
Total carbs: 15g
|
| Lunch |
Chicken rice (1 cup)
Chickpea cutlets (1)
Mint yogurt
Cucumber
|
Total calories: 360
Total carbs: 32g
|
| Snack |
Boiled sweet potato (1/2 cup) |
Total calories: 120
Total carbs: 15g
|
| Dinner |
Homemade Macaroni (1 cup)
Tomato sauce
|
Total calories: 270
Total carbs 25g
|
| Total Calories |
1140 |
| Total Carbs |
117 |
Thursday Ozempic Meal Menu: Total Calories: 1210, Total Carbs: 122 gm
Thursday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Chapatti (1 medium)
Chickpea curry (3-4 tbsp)
|
Total calories: 230
Total carbs: 30g
|
| Snack |
Apple smoothie with chia seeds |
Total calories: 150
Total carbs: 15g
|
| Lunch |
Chapatti (1 medium)
Fish stew
|
Total calories: 380
Total carbs: 25 g
|
| Snack |
Vegetable & beans salad (1 cup) |
Total calories: 180
Total carbs: 20g
|
| Dinner |
Homemade macaroni (1 cup) |
Total calories: 270
Total carbs: 32g
|
| Total Calories |
1210 |
| Total Carbs |
122 |
Friday Ozempic Meal Menu: Total Calories: 1260, Total Carbs: 75 gm
Friday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Paratha (1 medium size)
1 cup lassi (low-fat & sugar-free)
|
Total calories: 340
Total carbs: 15g
|
| Snack |
Roasted almonds
(14 nuts)
|
Total calories 120
Total carbs 5g
|
| Lunch |
Chapatti (1 medium)
Pumpkin gravy
Cucumber
|
Total calories: 310
Total carbs: 20g
|
| Snack |
Grapefruit juice (1 cup) |
Total calories: 170
Total carbs 15g
|
| Dinner |
Same as lunch or a homemade chicken sandwich with bran bread. |
Total calories: 320
Total carbs: 20g
|
| Total Calories |
1260 |
| Total Carbs |
75 |
Saturday Ozempic Meal Menu: Total Calories: 1340, Total Carbs: 107 gm
Saturday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
1 chapatti (medium size) +
Chicken kebab (2)
Apple (1 small)
|
Total calories: 350
Total carbs: 30 g
|
| Snack |
Figs (4) |
Total calories: 120
Total carbs: 15 g
|
| Lunch |
Barley chapatti (1 medium) +
Meatballs curry
|
Total calories: 450g
Total carbs: 15g
|
| Snack |
Sugar-free cake rusk (2)
Tea (1 cup, sugar-free)
|
Total calories: 220
Total carbs: 15g
|
| Dinner |
Kheer with added nuts (sugar-free) |
Total calories: 200
Total carbs 32g
|
| Total Calories |
1340 |
| Total Carbs |
107 |
Sunday Ozempic Meal Menu: Total Calories: 1270, Total Carbs: 90 gm
Sunday Diet Menu
|
Calories/ Carbs
|
| Breakfast |
Paratha (1 medium)
Fat-free yogurt (1 cup)
|
Total calories: 250
Total carbs: 15 g
|
| Snack |
Boiled corn (1 cup)
Total calories: 120
Total carbs: 15 g
|
Total calories: 120
Total carbs: 15 g
|
| Lunch |
Vegetable rice (1/2 cup)
Grilled chicken (1 small piece)
Vegetable salad (1/2 cup)
|
Total calories: 390
Total carbs: 25g
|
| Snack |
Oatmeal muffin (1) |
Total calories: 150
Total carbs: 20g
|
| Dinner |
Grilled chicken (1 medium piece)
Mint yogurt (1/2 cup)
Vegetable salad (1/2 cup)
|
Total calories: 360
Total carbs: 15g
|
| Total Calories |
1270 |
| Total Carbs |
90 |
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|
Ozempic One Week Breakfast Plan for Asians:
Day
|
Breakfast
|
Calories/ Carbs
|
| Monday |
Bran bread (2 slices)
Egg whites (2)
Apple (1 medium)
|
Total calories: 300
Total carbs: 30g
|
| Tuesday |
Chicken vegetable Sandwich (1)
Homemade fat-free yogurt (1/2 cup)
|
Total calories: 250
Total carbs: 15g
|
| Wednesday |
Oatmeal (1 cup)
Skimmed milk (1 cup)
|
Total calories: 330
Total carbs: 30g
|
| Thursday |
Chapatti (1 medium)
Chickpea curry (3-4 tbsp)
|
Total calories: 230
Total carbs: 30g
|
| Friday |
Paratha (1 medium size)
1 cup lassi (low-fat & sugar-free)
|
Total calories: 340
Total carbs: 15g
|
| Saturday |
1 chapatti (medium size) +
Chicken kebab (2)
Apple (1 small)
|
Total calories: 350
Total carbs: 30 g
|
| Sunday |
Paratha (1 medium)
Fat-free yogurt (1 cup)
|
Total calories: 250
Total carbs: 15 g
|
Ozempic Meal Plan Lunch Menu for Asians for one whole:
Day
|
Lunch
|
Calories/ Carbs
|
| Monday |
Chapatti (1 medium-sized)
Chicken curry (5-6 tbsp)
Cucumber, tomato & onion salad
|
Total calories: 410
Total carbs 35g
|
| Tuesday |
Chapati (1 medium-sized)
Cooked okra
With cabbage, carrots, and cucumber salad.
|
Total calories: 370
Total carbs: 35g
|
| Wednesday |
Chicken rice (1 cup)
Chickpea cutlets (1)
Mint yogurt
Cucumber
|
Total calories: 360
Total carbs: 32g
|
| Thursday |
Chapatti (1 medium)
Fish stew
|
Total calories: 380
Total carbs: 25 g
|
| Friday |
Chapatti (1 medium)
Pumpkin gravy
Cucumber
|
Total calories: 310
Total carbs: 20g
|
| Saturday |
Barley chapatti (1 medium) +
Meatballs curry
|
Total calories: 450g
Total carbs: 15g
|
| Sunday |
Vegetable rice (1/2 cup)
Grilled chicken (1 small piece)
Vegetable salad (1/2 cup)
|
Total calories: 390
Total carbs: 25g
|
Ozempic 7-Day Dinner Menu for Asians:
Day
|
Dinner
|
Calories/ Carbs
|
| Monday |
Boiled rice (1 cup)
White beans curry (3-5 tbsp)
|
Total calories: 230
Total carbs: 30g
|
| Tuesday |
Chapatti (1 medium-sized)
Steamed Fish
Mint yogurt
|
Total calories: 290
Total carbs: 15g
|
| Wednesday |
Homemade Macaroni (1 cup)
Tomato sauce
|
Total calories: 270
Total carbs 25g
|
| Thursday |
Homemade macaroni (1 cup) |
Total calories: 270
Total carbs: 32g
|
| Friday |
Same as lunch or a homemade chicken sandwich with bran bread. |
Total calories: 320
Total carbs: 20g
|
| Saturday |
Kheer with added nuts (sugar-free) |
Total calories: 200
Total carbs 32g
|
| Sunday |
Grilled chicken (1 medium piece)
Mint yogurt (1/2 cup)
Vegetable salad (1/2 cup)
|
Total calories: 360
Total carbs: 15g
|
| You may also like to read: |
|
Ozempic 7-Day Ozempic Meal Plan for Asians Summarized in a single table:
Day
|
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
| Monday |
Bran bread (2 slices)
Egg whites (2)
Apple (1 medium)
|
Roasted chickpeas with sprinkled lemon, salt, and pepper (1/2 cup) |
Chapatti (1 medium-sized)
Chicken curry (5-6 tbsp)
Cucumber, tomato & onion salad
|
Chia seeds and strawberry smoothie |
Boiled rice (1 cup)
White beans curry (3-5 tbsp)
|
| Total Calories: 1280
Total Carbs: 125
|
Total calories: 300
Total carbs: 30g
|
Total calories: 120
Total carbs: 15g
|
Total calories: 410
Total carbs 35g
|
Total calories: 220
Total carbs 15g
|
Total calories: 230
Total carbs: 30g
|
| Tuesday |
Chicken vegetable Sandwich (1)
Homemade fat-free yogurt (1/2 cup)
|
1 peach +
1 apple +
7 almonds
|
Chapati (1 medium-sized)
Cooked okra
With cabbage, carrots, and cucumber salad.
|
Sugar-free biscuits (2) |
Chapatti (1 medium-sized)
Steamed Fish
Mint yogurt
|
| Total Calories: 1210
Total Carbs: 100
|
Total calories: 250
Total carbs: 15g
|
Total calories: 180
Total carbs: 20g
|
Total calories: 370
Total carbs: 35g
|
Total calories: 120
Total carbs: 15g
|
Total calories: 290
Total carbs: 15g
|
| Wednesday |
Oatmeal (1 cup)
Skimmed milk (1 cup)
|
Guava (1 medium) |
Chicken rice (1 cup)
Chickpea cutlets (1)
Mint yogurt
Cucumber
|
Boiled sweet potato (1/2 cup) |
Homemade Macaroni (1 cup)
Tomato sauce
|
| Total Calories: 1140
Total Carbs: 117
|
Total calories: 330
Total carbs: 30g
|
Total calories: 60
Total carbs: 15g
|
Total calories: 360
Total carbs: 32g
|
Total calories: 120
Total carbs: 15g
|
Total calories: 270
Total carbs 25g
|
| Thursday |
Chapatti (1 medium)
Chickpea curry (3-4 tbsp)
|
Apple smoothie with chia seeds |
Chapatti (1 medium)
Fish stew
|
Vegetable & beans salad (1 cup) |
Homemade macaroni (1 cup) |
| Total Calories: 1210
Total Carbs: 122
|
Total calories: 230
Total carbs: 30g
|
Total calories: 150
Total carbs: 15g
|
Total calories: 380
Total carbs: 25 g
|
Total calories: 180
Total carbs: 20g
|
Total calories: 270
Total carbs: 32g
|
| Friday |
Paratha (1 medium size)
1 cup lassi (low-fat & sugar-free)
|
Roasted almonds
(14 nuts)
|
Chapatti (1 medium)
Pumpkin gravy
Cucumber
|
Grapefruit juice (1 cup) |
Same as lunch or a homemade chicken sandwich with bran bread. |
| Total Calories: 1260
Total Carbs: 75
|
Total calories: 340
Total carbs: 15g
|
Total calories 120
Total carbs 5g
|
Total calories: 310
Total carbs: 20g
|
Total calories: 170
Total carbs 15g
|
Total calories: 320
Total carbs: 20g
|
| Saturday |
1 chapatti (medium size) +
Chicken kebab (2)
Apple (1 small)
|
Figs (4) |
Barley chapatti (1 medium) +
Meatballs curry
|
Sugar-free cake rusk (2)
Tea (1 cup, sugar-free)
|
Kheer with added nuts (sugar-free) |
| Total Calories: 1340
Total Carbs: 107
|
Total calories: 350
Total carbs
|
Total calories: 120
Total carbs: 15 g
|
Total calories: 450g
Total carbs: 15g
|
Total calories: 220
Total carbs: 15g
|
Total calories: 200
Total carbs 32g
|
| Sunday |
Paratha (1 medium)
Fat-free yogurt (1 cup)
|
Boiled corn (1 cup) |
Vegetable rice (1/2 cup)
Grilled chicken (1 small piece)
Vegetable salad (1/2 cup)
|
Oatmeal muffin (1) |
Grilled chicken (1 medium piece)
Mint yogurt (1/2 cup)
Vegetable salad (1/2 cup)
|
| Total Calories: 1270
Total Carbs: 90
|
Total calories: 250
Total carbs: 15 g
|
Total calories: 120
Total carbs: 15 g
|
Total calories: 390
Total carbs: 25g
|
Total calories: 150
Total carbs: 20g
|
Total calories: 360
Total carbs: 15g
|
| You may also like to read: |
|
Ozempic Meal Plan for Asians who have a high energy demand:
This is a high-calorie Ozempic meal plan for Asians (1700 to 1800 Calories per day).
High calories may be used by people who are Mega Obese, Supra-Super Obese, Super-Obese, or those who have a high-calorie intake at baseline especially exceeding 3000 calories per day.
Day
|
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
Bed Time
|
| Monday |
1 medium-sized Paratha + Chaney |
Green Tea |
1 chapatti + chicken gravy + Vegetable salad with sprinkled lemon |
Figs (2) |
Bran bread chicken + vegetable sandwich (2 halves) |
1 glass skimmed milk + half tbsp cinnamon powder (optional) |
| Tuesday |
1 chapatti + omelet + ½ cup yogurt (fat-free) |
2 Apricots + 1 peach |
1 chapatti with lentils curry |
Sugar-free tea (1 cup) |
Boiled rice + meatballs |
Almonds (7) + Walnuts (2) |
| Wednesday |
Oatmeal (1 bowl) |
1 medium-sized apple |
Chicken rice (brown rice) + mint yogurt |
Sugar-free cookies (2) |
Grilled chicken with tomato sauce |
1 glass of skimmed milk |
| Thursday |
Bran bread (2 slices) + 1-2 tbsp peanut butter + 1 boiled egg |
Beans salad (chickpeas + kidney beans + soybeans) |
1 chapatti with vegetable curry + cucumber |
1 cup tea (without sugar) |
plain rice + chickpea curry |
Strawberry Milkshake 1 cup (without sugar) |
| Friday |
1 chapatti + yogurt (fat-free) |
Boiled corn (1 cob) |
Boiled rice + beans curry |
Green Tea |
1 chapati + lentils curry |
Skimmed milk + half tbsp turmeric powder |
| Saturday |
Bran bread + chicken kebab (2) + 1 cup skimmed milk |
Lemon ginger tea |
Steamed Fish + chapatti + mint yogurt |
Tea (without sugar) |
Homemade Chicken macaroni (1 cup) |
Almonds (7) + Walnuts (2) |
| Sunday |
Bran bread + scrambled eggs |
Strawberry smoothie (sugar-free) |
1 chapatti +mutton gravy |
Tea (without sugar) |
Steamed chicken with mint yogurt |
Skimmed milk (1 cup) |
Ozempic Meal Plan Recommendations:
- Avoid all bakery items.
- Consume junk food once a month
- Use fresh fruits and vegetables with peel. Prefer small fruit servings at a time
- Avoid fruit juices.
- Use composite floor (whole wheat flour + barley flour + grounded black chickpeas)
- In flour, use 1-2 tbsp seed power (fenugreek, pumpkin seed, black seed, chia seed, flax seed, and cinnamon powder).
- Consume Fish once a week. Or at least twice a month
- Consume bran bread instead of white bread.
- Sprinkle a little number of black seeds on fruit salads.
Ozempic Full Week Meal Plan PDF Version can be viewed here: Ozempic Meal Plan
icons at the top right corner of the subsection.