High Protein Foods To Eat On Ozempic

So you got on Ozempic — congratulations on joining the Hunger Games, medically supervised edition.

You’re full after three bites of cottage cheese, you’ve forgotten what it feels like to crave food, and somehow everything makes you feel slightly nauseous.

But here’s the fun part: if you’re not careful, your body is gonna start snacking on itself. That’s right — muscle loss, nutrient deficiency, and general “why do I feel like a tired ghost?” vibes are all on the menu if you’re not getting enough protein.

Ozempic does one thing really well: makes you not want to eat. But your body still needs protein unless you’re trying to cosplay as a frail Victorian poet wasting away in a candle-lit attic.

Luckily, I’m here with the ultimate list of high-protein foods for people on Ozempic who still want to function like a human.

Step 1: Prioritize Protein-Dense Foods (AKA Maximum Protein, Minimum Effort)

When you’re only eating tiny amounts of food, every bite has to count.

Think of protein like rent — if you don’t pay enough of it, your body will evict your muscle mass.

Here’s your dream team of high-protein foods:

1. Greek Yogurt (Plain, Full-Fat or Low-Fat)

• Protein: 15-20g per cup

• Why It Works: Creamy, mild, easy to eat when you hate everything. Bonus points if you add collagen powder or protein granola.

2. Cottage Cheese

• Protein: 14-25g per cup

• Why It Works: Basically the MVP of Ozempic users. Soft, low-effort, customizable, and blessedly bland.

3. Eggs

• Protein: 6-7g per egg

• Why It Works: Scrambled, boiled, poached — pick your fighter. Throw in some egg whites if you need extra protein without fat.

4. Protein Shakes

• Protein: 20-30g per serving

• Why It Works: You drink it. Enough said. Just watch out for overly sweet ones that might wreck your stomach.

(Pro tip: Mix with almond milk or water if you’re struggling with fullness.)

Step 2: Add Lean, Easy-to-Chew Animal Protein

Chewing for 20 minutes on dry chicken breast? Not on my watch.

5. Ground Turkey or Chicken

• Protein: 20-25g per 4 oz

• Why It Works: Softer texture. Easy to season. Doesn’t feel like punishment food.

6. Salmon

• Protein: 22-25g per 4 oz

• Why It Works: Soft, fatty, full of omega-3s. Also gives you that “I’m a classy person who eats fish” energy.

7. Tuna (Canned or Pouch)

• Protein: 20-25g per can

• Why It Works: Zero effort. Zero prep. Will make you smell like an office kitchen villain if you’re not careful.

8. Deli Turkey or Chicken Slices

• Protein: ~10g per 3 slices

• Why It Works: Fast. Easy. Roll it up with cheese and pretend you’re on a charcuterie board in your sad kitchen.

Step 3: Embrace Plant-Based Protein (Because Variety Exists)

Animal protein is great — but if your stomach is staging a revolt, these can feel gentler.

9. Tofu or Tempeh

• Protein: 10-20g per serving

• Why It Works: Soft, customizable, doesn’t fight back when you chew it.

10. Edamame

• Protein: 17g per cup

• Why It Works: Snackable. Mild. Pop them in your mouth like the health-conscious squirrel you are.

11. Lentils

• Protein: 18g per cup (cooked)

• Why It Works: High fiber + high protein = slow release energy.

(Also perfect if your digestive system hasn’t yet betrayed you on Ozempic.)

Step 4: Add Protein Boosters To Everything

Tiny stomach? Sneak protein in wherever possible.

12. Protein Powder

• Add to: Coffee, smoothies, yogurt, oatmeal, baked goods

• Why It Works: Disguises itself in other foods like a protein ninja.

13. Collagen Peptides

• Add to: Coffee, tea, soup

• Why It Works: Boosts protein without changing taste or texture.

14. Parmesan Cheese

• Add to: Eggs, veggies, literally anything

• Why It Works: Yes, cheese has protein. Yes, this is permission to sprinkle it like confetti.

Step 5: Snack Smart (You Know, If You Even Want To Snack Anymore)

Listen, snacking on Ozempic is... rare. But if hunger sneaks back in, be ready.

15. String Cheese

• Protein: ~7g per stick

• Why It Works: Portable. Satisfying. Childlike joy.

16. Jerky (Low-Sugar)

• Protein: ~10g per ounce

• Why It Works: Chewy, salty, and basically edible willpower.

17. Protein Bars

• Protein: 15-25g each

• Why It Works: Tastes like dessert. Fuels like a meal.

(Watch for fiber bombs that might send you straight to tummy ache town.)

Step 6: Hydrate Or Die Trying

Ozempic can cause nausea, constipation, and general digestive betrayal.

Protein helps, but hydration is non-negotiable.

Pro Hydration Tips:

• Electrolyte powders without sugar

• Herbal teas

• Bone broth (yes, it counts as hydration and protein)

• Water with lemon or cucumber if you hate plain water like a Victorian child

Eat Like You Love Your Future Self

Here’s the thing nobody tells you about Ozempic: Losing weight is easy. Keeping muscle is hard.

Without enough protein, you’re not just losing fat — you’re losing strength, energy, hair, skin glow, and maybe your will to live.

But you’ve got this.

Eat your protein like it’s your job. Hydrate like it’s a lifestyle. And remember: the goal isn’t just to lose weight.

The goal is to feel strong, alive, and functional.

Otherwise, what are we doing here — wasting away quietly while holding a Premier Protein shake like it’s a candle at a vigil?

Hard pass.