A data-driven food guide for people on GLP-1 medications (Ozempic, Wegovy, Zepbound, semaglutide). Every food on this site is judged against USDA nutrition data, using the diet framework from the JAMA 2025 patient guidance and the 2026 European obesity nutrition consensus.
The categories that most reliably trigger nausea, reflux and bloating — and why.
What to eat on OzempicProtein-first picks that protect muscle while you lose weight.
Nausea on Ozempic: what to eatThe single most common side effect, and the foods that make it better or worse.
Constipation on OzempicWhy it happens and the fiber-plus-water fix.
Sulfur burps on OzempicThe rotten-egg burps nobody warns you about — foods that trigger them.
The restaurant ordering playbook — protein first, sauce on the side.
Travel and flight foodThe protein kit that survives airports, planes and road trips.
Holiday meal guidesThanksgiving and 11 more holidays — the plate strategy for each.
High-protein foods listThe ranked list of protein-rich foods for muscle protection.
Ozempic vs WegovySame drug, different dose — and how the food rules shift.
Printable food diaryThe one-page tracker to print and bring to your appointments.
Holiday meals on Ozempic gets treated like a problem in most advice online, but the data tells a simpler story
Semaglutide and alcohol: three human trials, three different…News coverage of GLP-1s moves fast, and our job is the slow part: connect the headline to the food data and ke
Almond Butter for breakfast on Ozempic: the data, portionedQuick one on almond butter: it is a common question in breakfast situations, so we checked the USDA values and
Can you eat Chicken Breast before your Ozempic shot?Chicken Breast shows up often in our search data around the day of your shot. So we opened the USDA file for i
Make-ahead good friday dishes that are gentle on a GLP-1…Before we get to the practical list, one honest note about good friday on a GLP-1: most of what people fear co