Semaglutide Meal Plan examples of semaglutide foods to avoid & best foods to eat on semaglutide. After losing -79lbs in a year with a GLP-1, my encouragement for best diet for semaglutide. Helpful answers to semaglutide meal plan foods that are Countess Of Shopping tested and approved.
This post is about semaglutide meal plan.
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Semaglutide Meal Plan
Updated: February 8, 2024
After losing -79lb (so far!) on Mounjaro after a year, this is simply my experience, strength and hope. Hopefully, it will encourage you.
ALWAYS talk with your own medical provider. This is NOT medical advice and I am NOT a medical professional.
Everyone’s journey is going to be different. My semaglutide food is hopefully inspiration, but what fits my body. I want to encourage you to find what fits your best for your body on your weight loss journey.
I’ve lost 25% of my body weight in the last year with -76lbs weight loss. My goal starting this journey a year ago was to live a healthy lifestyle, have better health with my bloodwork, eat nutrient-dense foods, eat less sugary foods, heal my relationship with food with my healthy eating and have more physical activity through regular exercise.
Finding the best meal plan has been through trial and error as I’ve learned much smaller portions with food intake.
Best Foods To Eat On Semaglutide
One of the most important items on a Semaglutide Meal Plan has been protein focus and nutrient focus.
Since I’m eating considerably less on my -76lb GLP-1 weight loss journey (so far!) in a year, keeping nutrients with vegetables and fruits and also protein for muscle loss my focus.
If you need help thinking of proteins or new proteins to incorporate in, here is 125 Protein Ideas I LOVE! (Read here…)
My goal everyday is 100-120 grams of protein….whew! That is a lot more than I had been eating.
To give context, I’m almost six feet tall so I shoot for the higher amount of 120 grams per day.
If you need help thinking of proteins or new proteins to incorporate in, here is 125 Protein Ideas I LOVE! (Read here…)
The MOST important beverage I have with my Mounjaro Meal Plan everyday is my electrolytes to help with those side effects. If you are not taking electrolytes the day before your shot, shot day and day after injection, you may want to consider.
Electrolytes have made a HUGE difference in my Mounjaro eating and also how I feel with Mounjaro common side effects. (READ MORE HERE)
Wegovy Protein Shake
Since protein is so important, I LOVE taking this Mounjaro & semaglutide protein shake. It’s six ounces, so I can easily chug the protein shake. And I can quickly get 20 grams of protein in.
My favorite flavor is the mixed fruit, but they do also have chocolate too. (SHOP HERE)
I like that is is geared towards patients on semaglutide. And intentionally is focused on gastrioinential semaglutide side effects.
Semaglutide Foods To Avoid
IMPORTANT: I want to encourage you to trust your body and listen to your body….your body is going to tell you what it needs when you listen to it.
I don’t really have ‘off-limits’ foods as I’ve been healing my relationship with food along the GLP-1 journey. Personally, I can have anything and don’t have ‘off-limits foods’…BUT my portions are now substantially smaller.
Instead of eating an entire huge bag of candy, I’ll have a handful and be a happy clam!
Is having ‘off-limit foods’ best for your body? You decide.
If you need strong bookends for your semaglutide weight loss journey, perhaps avoiding these foods due to gastrointestinal issues that can come with semaglutides:
- Fried Foods
- Alcohol
- Candy
- Super fat laden foods (I had a large cut of prime rib and that was a mistake for my tummy)
The main focus is gastrointestinal issues with either:
- Diarhea
- Nausea
- Constipation
Too much or too little tummy issues.
The most common side effects of semaglutide are gastrointestinal issues such as diarrhea, vomiting, nausea and constipation. Eating lean proteins and lean meat has helped lessen my potential side effects with tummy issues.
My stomach cannot really handle greasy foods easily now and actually craves whole foods (who dis?!). From someone who has struggled with their weight since their first diet at 10 years old, this is a miracle.
Best Diet For Semaglutide
For me, the best diet for semaglutide is protein focus of 100-120 grams of protein per day and nutrient dense foods with veggies and fruits.
I have worked with a GLP Dietitian to help specifically with my food needs. (READ MORE HERE)
The GLP Dietitian has helped greatly for protein focus foods. Use code: QUEEN to save extra on her Best Diet For Semaglutide.
Can You Drink Alcohol On Semaglutide For Weight Loss?
Can you drink alcohol on semaglutide for weight loss?
You could, but I want to encourage you of some of the triggers it can cause:
- Gastrointestinal issues of diarrhea, constipation or nausea
- Changes in blood sugar
- Extra calories and if goal is weight loss, is it worth it?
Your stomach portion sizes are changing on semaglutide…you might not be able to drink as much as you did. And one drink might make you super tipsy as a light-weight.
Be mindful.
Thousands of people in my Mounjaro, Wegovy, Ozempic, Semaglutide & Tirzepatide encouragement group share that their desire to drink has greatly diminished.
You are welcome to join that FREE Mounjaro, Wegovy & Ozempic Encouragement Group [HERE].
The choice is yours. You could always test one drink to see how you feel.
Customized Semaglutide Diet Plan
In my -76lb weight loss(so far), the best meal plan tools for me has been the Beyond Body Meal Plan. It’s customized for my body and food preferences which is so helpful when my hunger levels change with my injection.
And I like that Beyond Body has different daily food choices since I’m still healing on my food journey. The choice option helps me feel more in control with my meals.
On Day 1/2 of my injection, I’m not really that hungry whereas day 6/7 full hunger has mostly returned. Having my Beyond Body meal plan with has been helpful to ebb-and-flow with hunger changes.
Read more about Beyond Body HERE and use code QUEEN for an extra 10% OFF.
Day 1:
Protein Ice Cream
Protein Ice Cream – Start the day prepping to make protein ice cream. My main focus throughout my weight loss is focusing on protein.
How can I have protein with my snacks and meals? to keep me full?
Shop Protein Ice Cream maker HERE.
I’ll eat the protein ice cream tomorrow and this is just the prep when I wake up. Took 2 minutes.
Join FREE Mounjaro, Wegovy & Ozempic Encouragement Group [HERE]
Key Protein Ice Cream Ingredients:
- Ninja Creami (swipe to 2nd product in Amazon Live Show)
- Premier Protein Carmel and other flavors
- Atkins Root Beer Float
- FairLife Protein
Fairlife Protein has a TON of protein and tastes just like a milkshake. I have also used Premier and Atkins.
Meal Delivery Meal Plan For Semaglutide
Two nights a week, my hot husband and I utilize a meal delivery system with fresh proteins and vegetables. We cook the meals (protein focused and nutrient focused dinners) and the ingredients and cooking directions are given to us.
With an ‘enriched’ schedule, this has been very helpful for my husband and I to have quick, delicious meals without a lot of time.
Learn more about Meal Delivery Meal Plan (read here….). Use code: QUEEN
Water Focus
Since I’m not eating a ton of food like I used to, focusing on water for me is key. It has majorly helped me in my -64lb weight loss in 25 weeks (so far).
The Stanley Quencher keeps me on track throughout the day if I’m having enough water. It’s been incredibly helpful to stay hydrated and remind me to sip throughout the day.
Read more about Mounjaro Water (HERE)
Electrolytes
I had more side effects at the beginning with Mounjaro 2.5mg than I probably should have because I didn’t drink electrolytes.
Electrolytes help with muscle cramps, if you are having diarrhea, constipation, fatigue, headaches…it’s been so helpful for my body as I titrate up Mounjaro.
My favorite electrolytes are LMNT Electrolytes from 40 oz Stanley Quencher.
Don’t forget the nugget ice! IYKYK
Sample Semaglutide Meal Plan
Basic black coffee…Starbucks will come later w/ a decaf trenta iced coffee with no classic (Sugar) and light heavy cream.
I am on Mounjaro 7.5mg and super full. I had for my Mounjaro lunch Fage yogurt and chia seed with berries.
WATCH WHAT I EAT IN A DAY
Snack Time I had a Collagen Water.
Dinner I had my $7 Chipotle Meal Prep! WATCH HERE. This is the easiest and quickest way for high protein meals that are fresh. This method helped me lose 2 lbs in one week!
I ate Chipotle chicken, salsa, lettuce, cheese, sour cream and made a Chipotle Bowl at home.
I was so full and didn’t eat my lemon protein bar like I planned.
But I did have another LMNT Electrolyte before bed (Citrus).
Meal Planning Lunches
For proper meal planning, I love using leftover dinners for my lunches the next days. Some of my favorites are found in my Back To School Lunch article HERE.
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