Foodose for iPhone plans your food around your GLP-1 dose week.
Ozempic is semaglutide, injected once a week. The NHS lists it as a brand used to manage type 2 diabetes; Wegovy is the same medicine, the brand used to treat obesity.
Appetite on a weekly injection is not the same every day, so the food that works is not the same every day either. Below are recipes for four moments in the week, each with its nutrition calculated from USDA data.
| Dose | Modelled share of normal intake |
|---|---|
| 0.25 mg | about 88% |
| 0.5 mg | about 82% |
| 1 mg | about 76% |
| 2 mg | about 65% |
Anchored at 1.0 mg and 2.4 mg, where energy intake at an ad libitum meal was measured directly rather than estimated. Doses in between are interpolated. How the model works.
Semaglutide reaches its highest level in the blood 1 to 3 days after a dose. If those are the days your appetite is lowest, plan small, soft, mild food for them.
A loose, savoury rice porridge with fine shreds of poached chicken and a little ginger. It is mild, there is almost nothing to chew, and it is easy to eat a few spoonfuls at a time on a day when a full plate is too much.
About 1 hr 20 min · 385 kcal · 42 g protein per serving
Chicken breast poached slowly in stock with thyme, sliced and served with a smooth mash and soft carrots. A plain, mild plate in a modest portion, with a cup of the poaching broth alongside.
About 45 min · 430 kcal · 42 g protein per serving
A GLP-1 friendly chicken soup blended completely smooth, with the chicken worked into the soup itself rather than left in chunks. A small bowl is mild, soft and still substantial.
About 50 min · 400 kcal · 37 g protein per serving
A morning when you can only manage a few mouthfuls is the morning those mouthfuls should be protein.
Crumbled tofu cooked with mushrooms, turmeric and spinach on toast.
About 35 min · 530 kcal · 46 g protein per serving
Vegetarian
Haddock poached in milk with a soft egg and wilted spinach.
About 25 min · 365 kcal · 40 g protein per serving
Bread soaked in savoury custard and baked with spinach and cheddar.
About 1 hr 15 min · 570 kcal · 38 g protein per serving
Vegetarian
Later in the week, full plates are possible again. These dinners put at least 30 g of protein on the plate first.
Spiced chicken breasts cooked in tomato in an Instant Pot or slow cooker, shredded, and folded through black beans with lime. A bowl that suits a family dinner and still works on a small appetite, because the beans and chicken carry the meal and the rice is a measured portion.
About 55 min · 520 kcal · 51 g protein per serving
Chicken poached gently, then folded through white beans with lemon and thyme.
About 30 min · 470 kcal · 51 g protein per serving
Chicken and chickpeas in a turmeric sauce finished with yoghurt.
About 37 min · 580 kcal · 51 g protein per serving
Cooked on a good day and frozen in portions, these are ready on the days you do not feel like cooking.
A Tuscan-style stew of chicken, white beans, tomato and kale, made in a slow cooker or a pressure cooker and finished with parmesan. Brothy and soft, it is an easy bowl to finish on a day when a plated dinner feels like too much.
About 4 hr 30 min · 460 kcal · 49 g protein per serving
Chicken breast marinated in yoghurt, cumin and paprika, threaded with pepper and onion and charred in the air fryer, served with pita, romaine and garlic yoghurt. A dinner the whole family can assemble at the table, with each plate built to its own appetite.
About 1 hr 10 min · 475 kcal · 49 g protein per serving
Yoghurt-marinated chicken with lemon orzo, a tomato, cucumber and feta salad, and a pot of tzatziki, packed into four lunch boxes. The yoghurt marinade keeps the chicken tender through four days in the fridge.
About 1 hr 5 min · 515 kcal · 47 g protein per serving
Semaglutide reaches its highest level in the blood 1 to 3 days after a dose. If your appetite is lowest in the days after the shot, small, soft, mild meals with protein in them tend to be the easiest to finish: a smoothie made with Greek yoghurt or kefir, eggs, a brothy soup with chicken or tofu. Severe or lasting vomiting, or being unable to keep fluids down, is a reason to call your prescriber rather than a food problem.
It depends on your weight, your goal and your dose. The free foodose calculator works it out from those answers and builds three days of food to it, with protein first in every meal.
These recipes are meal ideas, not individual nutrition prescriptions. They have been checked on paper and not yet cooked, and each recipe page says what is still outstanding. foodose is not affiliated with Novo Nordisk or Eli Lilly. Talk to the clinician who prescribes for you before changing how you eat.