How to Eat on a Cruise While Taking Ozempic (or Similar Medications)
- Jenifer Curtis
- May 29
- 3 min read
Yes, you can cruise and still feel great even with unlimited buffets!
Cruises are famous for their non-stop food, drinks, and desserts… but if you’re on Ozempic, Semaglutide, or Tirzepatide for weight loss or diabetes, you might be wondering:
Can I really enjoy the cruise food without getting sick — or sabotaging my progress?
1. Stick to Small Portions & Frequent Meals
Ozempic reduces your appetite and slows digestion — which means large meals can leave you feeling bloated or nauseous.
Cruise strategy:
Skip the buffet and opt for à la carte restaurants when possible
Ask for smaller portions or order an appetizer instead of a main course
Don’t feel pressured to eat every course — or finish your plate
2. Choose Protein + Fiber First
Start meals with grilled fish, chicken, or a veggie-based soup. Then add small amounts of carbs or sweets, if you’re still hungry.
Avoid: Heavy cream sauces, fried food, and anything too rich — they may trigger nausea.
3. Keep Your Medication Cool and Accessible
If your Ozempic pen isn’t at room temperature yet, store it in a small portable cooler (TSA-approved and fits in your carry-on or cruise daypack). Check with your doctor about if it reaches room temperature can you still use it or is it ok to refrigerate it again?
Ask your cruise line: Most staterooms have a mini-fridge, or you can request one. Some cruise lines even have sharps containers. Just ask you stateroom attendant.
4. Watch Out for Liquid Calories
Fancy drinks and unlimited soda are tempting on cruises — but high-sugar beverages can cause blood sugar spikes and nausea.
Pro tip:
Stick with water, unsweetened tea, or light mocktails
If drinking alcohol, pair it with food and limit to 1 small drink per day (check with your doctor)
5. Indulge — But Space It Out
You can absolutely enjoy dessert — just not after every meal. Cruise ships offer treats all day, so choose your moment. I love a tiny piece of dark chocolate after dinner or gelato by the pool once during the week.
Listen to your body. Ozempic may help you naturally stop at a few bites.
Bonus Tips:
Take your shot the same day/time each week
Carry a note from your doctor for international travel
Pack crackers, ginger chews, or electrolyte drink mix in case of nausea
Free Download: Cruise Packing Checklist for Ozempic Users
Includes what to pack, how to keep your meds cold, and how to avoid feeling sick while still enjoying your vacation!
Want a Cruise That Fits Your Lifestyle?
As a travel advisor who specializes in helping travelers manage medications and food sensitivities, I’d love to help you plan a cruise that keeps you feeling amazing and fully enjoying every moment.
Want Help Planning Your Trip?
I’m a professional travel advisor who’s spent 40+ years exploring the world. Through my experience I create and plan trips for those who are looking to turn their travel dreams into a reality. Whether you’re dreaming of Europe, an Alaskan cruise, or an extended trip to Asia. I look forward to meeting you!
💬 Let’s chat. Send me an email at jenifer@curtistravel.com and tell me a little bit about where you would like to cruise to.
Disclaimer: This blog post and checklist is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider regarding your specific medical needs and treatment while traveling. Additionally, laws and regulations regarding medication transport and usage vary by country—please check with the appropriate authorities and embassies in each country you plan to visit.
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