Thanksgiving on Ozempic, Wegovy or Mounjaro: What to Eat and What to Skip

You can enjoy Thanksgiving on Ozempic, Wegovy, Mounjaro or Zepbound; you'll just eat less of it than you used to. Your stomach empties more slowly, so a full holiday plate can tip you into nausea. The approach that works: a small breakfast instead of "saving up", turkey and vegetables first, small portions of your favorite sides, one plate rather than seconds, and very little alcohol. Nothing is banned. Here's how to plan the day.

Why a big meal feels different now

GLP-1 medicines slow down how quickly your stomach empties. The 2025 joint advisory on nutrition with these medicines notes this leads to bloating, fullness and nausea, and that avoiding large or high-fat meals can help. Thanksgiving dinner is usually both.

You'll also likely want less of it. The same advisory describes how many people on these medicines become less interested in food, with fewer cravings for rich and sugary foods. That's the medicine doing its job, not something to push through.

Before the meal: don't save up

Skipping breakfast to "make room" backfires on a GLP-1. You arrive with an empty stomach that still can't hold much, then eat quickly. The advisory recommends regular, small meals at consistent times. Have a small protein breakfast, such as Greek yogurt, eggs or a smoothie, and drink water through the morning.

If dinner is late, have a small snack mid-afternoon so you're not starving at the table. See how much to eat on a GLP-1 for portion sizes that work on a smaller appetite.

Build your plate

1. Turkey first. The advisory suggests eating protein-rich foods first in a meal, so you get enough before you fill up. Roasted turkey breast is one of the leanest proteins on the table: about 30 g of protein per 100 g (3.5 oz) with only 2 g of fat. A palm-sized portion of about 100 to 120 g is plenty.
2. Take the skin off. Turkey skin is 39% fat. Meat with skin has more than three times the fat of breast meat alone (7.4 g against 2.1 g per 100 g), and fat is what sits heaviest.
3. Then vegetables. Green beans, roasted carrots, Brussels sprouts or salad, without much butter or cream.
4. Then a spoonful each of your favorites. Pick the two or three sides you actually look forward to, and take a tablespoon or two of each rather than a full serving.
5. Use a smaller plate and skip seconds. Eat slowly, put your fork down between bites, and pause before deciding you want more. Stop at the first sign of fullness.

Our high-protein foods list has more ideas if you're hosting.

Thanksgiving foods to go easy on

None of these is off limits. These are the dishes most likely to make you feel unwell if you have a full portion, so keep them to a spoonful:

• Turkey skin and rich gravy. Mostly fat. A little gravy on lean turkey is fine; pooled gravy isn't.
• Creamy or cheesy casseroles. Green bean casserole, mac and cheese and cheesy potatoes are high in fat.
• Buttery mashed potatoes and stuffing. Filling and rich, so a small scoop goes a long way.
• Candied sweet potatoes and marshmallows. Very sweet. The advisory suggests portion-controlled treats.
• Pie, especially with whipped cream. Have a thin slice, or share one.
• Fizzy drinks. Bubbles add to bloating and burping; see sulfur burps on a GLP-1.

Foods to limit on a GLP-1 explains why fat and sugar hit harder on these medicines.

Drinks and alcohol

The advisory says alcohol may worsen nausea and reflux on a GLP-1 and should be minimized. If you want a glass of wine, have it with the meal rather than on an empty stomach, alternate with water and stop at one or two. Many people find they want much less anyway. See alcohol on a GLP-1, and heartburn and acid reflux on a GLP-1 if evenings are when it flares.

Handling "just have a little more"

You don't owe anyone an explanation. A few lines that work:

• "It was delicious. I'm completely full."
• "I'll have some later." (You can take it home.)
• "I'm eating smaller portions at the moment."

Offering to bring a dish helps too: you'll know there's at least one lighter, high-protein option on the table. Our green bean casserole, cottage cheese mashed potatoes and crustless pumpkin pie are lighter takes on the classics, each with 12 g of protein a serving.

If you overdo it

If you feel too full or nauseous, stop eating, loosen your waistband, sip water slowly and stay upright rather than lying down. Managing nausea on a GLP-1 has more that helps.

Get medical help if you're vomiting and can't keep fluids down, as the Wegovy and Zepbound labels warn that vomiting and diarrhea can lead to dehydration. Also seek help for severe stomach pain that won't go away, sometimes spreading to your back, which the labels list as a possible sign of pancreatitis.

Leftovers, safely

The USDA says to refrigerate leftovers within 2 hours of cooking, eat them within 3 to 4 days (or freeze for 3 to 4 months), and reheat them to 165°F (74°C). Portion the turkey into small containers as you clear up, so the high-protein meals for the next few days are ready to go:

• Turkey and vegetable soup with a can of white beans
• Turkey lettuce wraps or a turkey salad bowl
• Turkey with roasted vegetables and a spoonful of leftover sides

One meal won't undo your progress

The often-quoted claim that Americans gain 5 lb over the holidays isn't what the research found. In a study of 195 US adults, average weight gain from mid-November to early January was 0.37 kg, under a pound. One big dinner won't change your results. Getting back to your usual meals the next day matters more than anything you eat on the day itself.

General nutrition information, not medical advice. If you're unsure how to handle a big meal on your medicine, ask your prescriber or a dietitian.