Your Complete 7-Day Keto Meal Plan for Ozempic Users

Starting keto while on Ozempic or another GLP-1 medication requires a thoughtful approach. Your appetite is naturally reduced, which means every calorie counts. This 7-day meal plan is designed to maximize nutrition, preserve muscle mass, and keep your energy levels steady.

Before You Start: Key Principles

• Protein first — aim for 1.2-1.6g per kg of body weight daily
• Healthy fats — avocado, olive oil, nuts, and fatty fish
• Hydration — at least 2.5 liters of water daily (GLP-1 meds can cause dehydration)
• Small, frequent meals — your reduced appetite means smaller portions, so eat more often

Day 1: Monday

Breakfast: Scrambled eggs with avocado and smoked salmon (420 cal, 32g fat, 28g protein, 3g carbs)

Lunch: Greek salad with grilled chicken, feta, olives, and olive oil dressing (380 cal, 24g fat, 35g protein, 8g carbs)

Dinner: Pan-seared salmon with roasted broccoli and garlic butter (450 cal, 30g fat, 38g protein, 6g carbs)

Day 2: Tuesday

Breakfast: Keto smoothie with coconut milk, spinach, MCT oil, and protein powder (350 cal, 22g fat, 25g protein, 5g carbs)

Lunch: Turkey lettuce wraps with avocado mayo and cucumber (320 cal, 20g fat, 30g protein, 4g carbs)

Dinner: Beef stir-fry with bell peppers, mushrooms, and sesame oil (480 cal, 32g fat, 36g protein, 8g carbs)

Days 3-7: Continue the Pattern

The full 7-day plan with shopping lists and macro breakdowns is available in our free downloadable PDF. Sign up for our newsletter to get instant access.

Tips for Success

• Prep meals on Sunday to avoid decision fatigue during the week
• Keep keto-friendly snacks accessible: cheese, nuts, hard-boiled eggs
• Listen to your body — if you're not hungry, don't force yourself to eat
• Track your macros for the first two weeks, then adjust based on results

Disclaimer: This meal plan is for informational purposes only. Consult your healthcare provider before making dietary changes while on GLP-1 medications.