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An example day of eating on Ozempic Breakfast cup Greek yoghurt + 2 Tbsp chia seeds + berries Protein supports muscle mass & slows sugar absorption Chia adds fibre for smoother blood sugar response Berries are lower-GI fruits with antioxidants, vitamins and fibre Mid-morning snack 1 boiled egg + wholegrain cracker + 1 Tbsp hummus Protein and fat in egg and hummus stabilise sugar spikes Wholegrain carb for slow sugar breakdown Lunch Grilled salmon (80 g) + cup quinoa + roasted veg Salmon provides protein + omega-3s for insulin sensitivity Quinoa offers balanced carb + protein with a low-GI profile Non-starchy veg add fibre and help regulate post-meal glucose Afternoon snack 1 small fruit + handful of nuts Fruit for fibre-packed carbs + hydration (low-GI like apple or pear) Nuts provide protein, healthy fat, and minerals (e.g., magnesium) Dinner Chicken breast (65 g) soygingergarlic stir-fry + veg + cup brown rice Lean protein helps stabilise evening glucose Brown rice + fibre-rich vegetables provide slow-release carbs Daily ballpark (example only) 1,250 kcal, 76 g protein Prioritises protein and fibre to manage glucose uptake Smaller portions respect slowed digestion from GLP-1 RAs Balanced carb distribution reduces highs/lows across the day Essential adjustments to eat well on Ozempic Carb timing & distribution: Review intake and glucose logs spread carb servings evenly across the day (24 per meal)

Weight Loss 24 lbs: Mostly water weight and glycogen as insulin levels drop

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