What I Eat in a Day on Ozempic (When I’m Not Even Hungry)
When I started Ozempic, I had no idea how weird eating would become. Some days I feel fine. Other days, even the smell of food makes me gag. Here’s a snapshot of what a typical day looks like now – small wins, awkward workarounds, and what actually helps me feel somewhat functional.
What I Have in the Morning (Besides Coffee and Regret)
Mornings are the hardest. I’m rarely hungry, and even when I try to plan ahead, nothing I set aside looks good when the time comes. Most mornings, it’s just coffee or sometimes green tea if I’m pretending to be gentle on myself.
When I do eat, it has to be small, soft, and easy. Pouch snacks like Mamma Chia or GoGo Squeeze are cold, smooth, and just sweet enough to go down without effort. A few bites of colorful fruit sometimes help too: melon, grapes, or oranges. I think it’s because they’re visually appealing, and that tricks my brain into feeling like I want to eat.
Lunch When You’re Not Hungry, But Know You Should Eat
I try to prioritize protein and fiber to maintain muscle, but it’s tough when even looking at a full plate makes me feel queasy. The more food in front of me, the more likely I am to push it away.
Instead, I break things up into small bites throughout the day – like a personal bento box with rotating options. I eat about every 90 minutes, just a few bites at a time.
Here are a few things that work for me:
- Half a deviled egg
- A spoonful of trail mix
- Pickles and cheese
- Greek yogurt with a bit of granola (the crunch helps)
- A small salad with greens and vinaigrette
- A handful of olives
Dinner Isn’t Fun Anymore, It’s a Chore (But I’ve Found Some Workarounds)
Dinner used to be something to look forward to. Now it feels like something I’m supposed to do. I’m not hungry, I don’t get cravings, and deciding what to eat just feels exhausting.
My husband isn’t into food planning either—he’s tired from work and just wants to be fed. We end up in the “What do you want?” / “I don’t know, what do you want?” loop almost every night.
To stop the 7 PM standoff, I rely on meal kits. Green Chef has a lot of lower carb options and keeps us on track without needing to think. I also rotate in Sunbasket or Home Chef. I usually eat a smaller portion than my husband and just put what I can handle on my plate.
If we go out, I gravitate toward restaurants that serve small plates or tapas. That way I can order one or two things without the pressure of a big entrée. Appetizers or sides are often enough to make a satisfying meal.
Let’s Talk About Junk Food
I never had much of a sweet tooth… chips were always my weakness. Fried or frozen foods weren’t typically my go-to, either. But when I did cave, I tended to go all in and feel bad afterward.
Since starting semaglutide, I’ve noticed a few shifts. I crave sweets more than I used to. I crave chips less. And I reach for fried or frozen foods more often, but not because I really want them. Usually it’s because I didn’t plan ahead and they’re easy.
The surprising part? I’m more satisfied with just a few bites. If I’m craving Cherry Garcia, I’ll have two spoonfuls and genuinely feel like I’ve had enough. That’s new. It makes giving in feel less like failure and more like flexibility.
When Texture Matters More Than Hunger
Texture plays a bigger role in how I handle meals than it ever did before. Too much soft or mushy food at once makes me feel unsettled or gaggy. I’ve found that adding a little crunch helps—a lot. Even with meals I used to love, like seared tuna, I now prefer them with a textural contrast. Tuna on its own feels off, but tuna on a crunchy salad? That’s still a win.
Final Thoughts: One Bite at a Time
Eating on semaglutide has changed how I think about food, how I feel around food, and how I plan (or don’t plan) meals. Some days are easier than others. Some days, everything feels off and I just try to do what I can.
What’s helped the most is dropping the pressure to “do it right” and focusing on small, satisfying bites that keep me feeling steady. Not full. Not perfect. Just steady.
If any of this sounds familiar, or if you’re still figuring it out like I am, I hope this gave you a little peace of mind, a few ideas, or even just the reminder that you’re not alone in this.
I’ll be sharing more snack hacks, product reviews, and real-life experiences from the perspective of someone still navigating it in real time. If you want to stay in the loop, feel free to subscribe or check back soon. Nibbles and Thrive (my two cats, not just a catchy name) and I will be here, figuring it out one tiny forkful at a time.
