I Started Taking Ozempic 2 Years Ago, and What I Buy at the Grocery Store Has Completely Changed (I’m Saving $55 Every Week)

Seemingly overnight, a kind of disappearing act has become normal in plain sight. No, it has not been orchestrated by any tuxedoed magician — it’s a pharmaceutical breakthrough commonly known as GLP-1s, which are a class of medications that manage blood sugar levels and type-2 diabetes.

You might be most familiar with one brand in particular, Ozempic, and how it is often used for weight loss purposes. In fact, a whopping 12% of adults have taken GLP-1s, and that percentage is quickly rising. While the popularity of these drugs (and how they induce weight loss) is staggering on its own, therein lies a fringe benefit: smaller grocery bills.

I sat down with one Ozempic user, who asked to remain anonymous (I’ll refer to her as “W” here). In the nearly two years since W began taking Ozempic, her own grocery habits (and budget) changed drastically. “Before Ozempic, I was probably spending around $120 for groceries every week or so,” says W, who now only spends between $65 and $80 per week at Trader Joe’s and Target. Here’s what she learned.

“I will buy one to two snacks — max — to keep in the house,” she says, and they “usually take me more than a week to finish.” She also seeks out snacks that can help her sneak in extra nutrients, particularly ones that are a good source of protein. She keeps pre-cooked hard-boiled eggs and Chomps sticks on hand so they can pull double duty.

While the snack drawer might be on the minimal side, this only makes room for the trendiest building block: protein. “I’m more focused on high-protein items,” says W, who swears by Fairlife Core Power Protein Shakes that pack 42 grams of protein per shake.  “[They] are absolutely essential to me now, especially because I’m less hungry in the mornings … and allow me to get a nice balance [of protein and calories] for the day easily.”

Grocery budgeting 101 may preach about benefits of fewer grocery stops (less chance to overspend), but W found that the opposite was true. It makes sense: A smaller appetite can lead to easily overbuying, which leads to wasting food (and cash). 

Even when she took a brief pause from taking Ozempic, her budget stayed more or less the same as her Ozempic-era budget, thanks to these smaller, more specific shops. “I now purchase groceries for two lunch and dinner recipes at a time,” says W. “Those usually last me the first half of the week, then I’ll reassess what I need.”

It’s a tale as old as time: You really did mean to use up all those frozen blueberries before they turned into something that looks like it was just unearthed from an arctic tundra. This was a relatable story for W, who noticed she’d buy frozen fruit, use it once for a smoothie, then forget about it — an all-too-relatable story. 

“I still love a fruity smoothie, but I typically just go out to buy one if I am ever in the mood.” Nowadays, W makes a cheaper swap for her high-protein smoothies when she makes them at home: freezing bulk bananas once a month. She also cut out her favorite frozen breakfast sandwiches, and opts instead for protein shakes or some eggs, toast, and avocado for a quick breakfast.

Cooking (and keeping it exciting) day after day is no small feat. Add in a decreased appetite and it’s even trickier — especially when planning for all your necessary nutrients. “Before Ozempic I really struggled to eat meal-prepped food and I am a terrible cook,” says W. But she found a way to make her grocery budget stretch, while keeping things manageable and delicious: TikTok. 

“I try to find one or two new recipes per week that I will be excited to eat,” she adds, mostly focusing her search on two or three macro-friendly recipes that are high in protein, have a balance of carbs and vegetables, and take less than 30 minutes to make.

With TikTok as her de facto meal planning guide and grocery inspiration, W eats well all week long, with leftovers to spare. Her grocery haul more than covered her dinners and leftover lunches for the days ahead (think: high-protein Goodles pasta with chicken broth, chicken sausage, and peas).

“For dinner I’m going to make another TikTok recipe,” says W. “A steak salad with ribeye, arugula, romaine, Fontina cheese, garbanzo beans, salami, cherry tomatoes, some canned pepperoncini, sweet and spicy peppers, marinated artichoke hearts, and homemade Italian dressing.” Um, invite me over next time? Thanks! I can pay in Fairlife shakes.

How has your grocery shopping changed after taking GLP-1s? Tell us about it in the comments below.