For adults who are overweight or obese, a prescription for Wegovy (semaglutide) can be a game-changer. Wegovy, also known as semaglutide, is a prescription drug that has been approved by the FDA for weight loss in adults with obesity or overweight with at least one weight-related condition (such as high blood pressure, type 2 diabetes, or high cholesterol). Experts have proven Wegovy's effectiveness for weight loss, but it is not a magic bullet. For best weight-loss results and good health, it’s important to take Wegovy along with making lifestyle changes.
This article provides a detailed overview of what constitutes a healthy Wegovy diet plan, including the best foods to eat, which to avoid, and other lifestyle tips to maximize the medication's effectiveness and minimize potential side effects.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. It was approved by the Food and Drug Administration (FDA) for weight management in 2021.
What is Wegovy, and how does it work?
Wegovy or Semaglutide is an injectable medication for chronic weight management in adults who struggle with obesity, are overweight, or who have at least one weight-related condition, such as high blood pressure, type 2 diabetes, or elevated cholesterol.
Wegovy mimics the hormone glucagon-like peptide-1 (GLP-1) to target areas of the brain that regulate hunger and appetite. Wegovy suppresses hunger and appetite to facilitate weight loss. Ozempic and Wegovy are the same medication, but Wegovy is approved for weight loss, whereas Ozempic treats type 2 diabetes.
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Wegovy helps to reduce appetite and calorie intake. It makes you feel full faster and longer. Plus, cravings decrease when hunger decreases, so it’s a heck of a lot easier to say no to those breakroom donuts in the office.
Why your diet matters when taking Wegovy
While Wegovy can help you lose up to 15% of your body weight, that doesn’t mean you can eat whatever you want. Wegovy reduces how much food you consume. Therefore, monitoring the quality of foods you eat is crucial. Prioritize nutrient-dense foods to minimize the chance of vitamin and mineral deficiencies. Focusing on foods that benefit cardiometabolic health, like fruits, vegetables, and fiber, encourages a balanced diet and helps to establish sustainable eating habits. A calorie deficit while on Wegovy may further support weight loss.
To get the most out of the drug, you should do your best to make diet and lifestyle changes, such as avoiding fatty and processed foods while eating more lean proteins and whole grains. Wegovy is a weight-loss medication meant to be used alongside increased physical activity and a reduced-calorie diet. These lifestyle changes can maximize the medication’s effects and help keep weight off if you discontinue it. Additionally, the gastrointestinal side effects of Wegovy may make mealtime more challenging as your body adjusts, and choosing the right foods can help minimize side effects. Eating a well-balanced, healthy diet to support your weight-loss goals. Eating a diet that helps reduce common side effects such as lack of appetite, nausea, and diarrhea.
Key Components of a Wegovy Diet Plan
There isn't a specific "Wegovy Diet Plan" per se. Instead, it's about adopting healthy eating principles that complement the effects of Wegovy. These principles focus on consuming a balanced diet with an emphasis on whole, nutrient-dense foods while limiting processed and high-calorie options. These principles focus on consuming a balanced diet with an emphasis on whole, nutrient-dense foods while limiting processed and high-calorie options.
The balanced plate approach works particularly well with Wegovy because it ensures you’re getting adequate nutrition even when your appetite is reduced.
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Calorie Intake
There aren’t fixed guidelines on how many calories to consume when taking this medication. It will vary depending on your health history, sex, size, and weight-loss goals. According to the Dietary Guidelines for Americans, most adults should eat between 1,600 and 2,400 calories daily. For weight loss, you should typically aim to cut approximately 250-500 calories each day from your total calorie maintenance. According to Dr. Jones, calorie counting is helpful but not necessary. “It’s more important to monitor how your body responds to certain foods,” he says. Calorie counting isn’t necessary on Wegovy.
Macronutrient Balance
A thoughtful diet plan focused on protein, fiber, and healthy fats can maximize Wegovy’s effects, ensuring sustained energy, improved satiety, and long-term success.
- Protein: Aim for 1.2-1.6g of protein per kilogram of body weight daily. For someone weighing 75kg, that’s about 90-120g of protein spread throughout the day. Aim for 30-40g of protein at each meal (roughly the size of your palm). Include a protein-rich ingredient at each main meal, choosing from fish, beans, tofu, eggs, poultry, lean meat, or reduced-fat dairy.
- Carbohydrates: Focus on foods like fruits, vegetables, lean proteins, and whole grains.
- Healthy Fats: Prioritize unsaturated, healthy fats found in nuts, avocados, seeds, and vegetable oils.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective. To maximize your weight loss with Wegovy, you should eat plenty of lean protein, fruits, vegetables, whole grains, and healthy fats. This guide covers what a healthy Wegovy diet plan looks like, including the best foods to eat, which to avoid, a sample meal plan (including a Wegovy meal plan PDF), and more.
Healthy Proteins: Lean Meats, Eggs, and Plant-Based Options
Aim for at least 60 grams of protein daily while on Wegovy. For reference, 60 grams of protein would be equivalent to 1.25 cups of Greek yogurt (20 grams of protein) at breakfast, three ounces of grilled, skinless chicken breast (25 grams of protein) at lunch, and four ounces of tempeh (22 grams of protein) at dinner. Some recommendations encourage a higher protein intake of 1.0 to 1.2 grams per kilogram of body weight. For someone weighing 185 pounds, this amounts to roughly 84 to 101 grams of protein daily. Prioritize lean proteins like chicken, fish, seafood, eggs and plant-based options like tofu and tempeh.
Protein needs vary depending on the individual. Prioritizing lean protein is so important for maintaining muscle mass and promoting satiety during weight loss. Diets high in protein can help with weight loss efforts by helping you feel more satiated. Adequate protein is essential for anyone losing a lot of weight. It can help prevent muscle loss and increase fat loss when dieting while keeping your metabolism high. “Most people lose one-third muscle and two-thirds fat tissue when they lose weight,” Dr. Poston says.
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Chicken breast, fish (such as salmon, cod, or tilapia), lean cuts of beef (like sirloin or tenderloin), beans, lentils, and tofu are all excellent choices.
- Lean protein (skinless chicken breast, fish, eggs, lean cuts of turkey or beef). These foods contain high amounts of protein while remaining fairly low-calorie to help meet daily protein needs.
- Legumes (beans including soybeans, chickpeas, lentils, and peanuts). Legumes are a great way to meet your protein needs especially if you’re vegetarian or vegan. They’re also high in fiber to feed the good bacteria in the gut improving digestion and absorption.
Fruits and Vegetables: Building a Nutrient-Packed Plate
Fruits and vegetables are low in calories but high in fiber, which helps you feel full longer, curbing hunger and reducing overeating. These are key factors in weight loss. Fruits and vegetables also provide essential vitamins, minerals, and antioxidants that support energy, immunity, and overall well-being, helping to counteract any nutrient gaps that arise with a reduced calorie intake. Additionally, fruits and vegetables have a high water content, helping you meet hydration needs.
Aim for half of your plate to be non-starchy vegetables like leafy greens, bell peppers, mushrooms, tomatoes, onions, carrots, cucumbers, zucchini, asparagus, and artichoke hearts. Fill ½ of your plate with fruits and vegetables.
- Fruit (berries, kiwi, bananas, oranges, peaches, etc). These are great sources of fiber to help digestion, natural sources of fluids to avoid dehydration, and they contain tons of antioxidants and phytochemicals to optimize health.
- Vegetables (leafy greens, broccoli, cauliflower, cucumbers, carrots). These low-calorie foods are great sources of vitamins, antioxidants, and fiber.
- Foods like kale, spinach, romaine lettuce, and collard greens are dietary powerhouses.
Whole Grains: Sustained Energy and Fiber
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. They release energy slowly, preventing blood sugar spikes and keeping you fuller for longer. Replacing refined grains with whole grains helps maintain steady energy levels throughout the day to reduce cravings and overeating.
Whole grains include brown rice, whole wheat bread, pasta, farro, bulgar, barley, quinoa, and amaranth. Whole grains are complex carbohydrates, meaning they contain fiber and are digested and absorbed more slowly than their refined counterparts. Substituting your favorite refined carbohydrates with whole-grain varieties means you can still enjoy the foods you love in moderation. Because whole grains have more fiber, your body digests them more slowly, so you’ll feel full longer. Eating more whole grains is also associated with reducing body weight and BMI over time.
Whole grains are great sources of B vitamins, fiber, and other nutrients. Plus, they can be a little easier to tolerate if you’re having digestive issues. Fill ¼ of your plate with whole grains.
Healthy Fats: Nuts, Seeds, and Fatty Fish
Prioritize unsaturated, healthy fats found in nuts, avocados, seeds, and vegetable oils. Unsaturated fats provide benefits for your heart health. Healthy fats offer beneficial nutrients necessary for vitamin D and hormone production. They also contribute to satiety. Eating healthy fats on Wegovy varies between individuals. There’s no specific fat recommendation while on Wegovy. Some people may experience more side effects from fatty foods than others and should limit their fat intake.
Fats are necessary for the absorption of certain vitamins. These healthy unsaturated fats help to absorb certain vitamins and stabilize energy throughout the day.
Dairy and Dairy Alternatives
Dairy is an excellent source of calcium, and low-fat dairy provides the benefits with fewer calories.
- Dairy (milk, yogurt, kefir, cheese). These are the best ways to get sufficient calcium for bone health.
- Dairy Alternatives (such as soy milk)
Fermented Foods
- Fermented foods (yogurt, kefir, kimchi, sauerkraut, other fermented veggies). These contain beneficial bacteria or microbes that live in the gut. They help enhance the immune system and improve digestion alongside many other health benefits.
Foods to Limit or Avoid on Wegovy
Although no foods are strictly off-limits with Wegovy, some foods are best avoided or greatly reduced to improve weight loss and reduce common digestive complaints. This list includes which foods to limit and how they may negatively impact your health. While occasional treats are okay, a Wegovy diet plan should focus on whole, unprocessed foods and minimize intake of sugary drinks and processed snacks.
High-Sugar Foods and Beverages
These types of foods are low in nutritional value, high in calories, and they counteract Wegovy’s ability to lower blood sugar for weight loss.
- Candy
- Pastries
- Desserts
- Soda
- Juices
All alcohol contains sugar and lots of calories with no nutritional value, though some types have more than others. Beverages with high alcohol content can also slow down stomach emptying, which can worsen symptoms while on Wegovy. Alcohol lowers blood sugar, so when used with Wegovy (which also lowers blood sugar) this could lead to hypoglycemia. Alcohol also increases the risk of pancreatitis, which is already a potential side effect of Wegovy.
Artificial Sweeteners and Sugar Alcohols
These types of sweeteners may negatively alter the balance of bacteria in the gut, which can cause issues with digestion, absorption, and weight.
- Sucralose
- Saccharin
- Aspartame
- Erythritol
- Sorbitol
Processed Foods
These typically contain a lot of added sodium, which can cause swelling, bloating, and raise blood pressure over time. Making these foods a regular part of your diet can have serious health repercussions. One meta-analysis that included more than 334,000 participants found that eating ultra-processed foods was associated with an increased risk of all-cause mortality, high blood pressure, cardiovascular diseases, coronary heart diseases, and obesity.
- Packaged snacks
- Prepared foods
Fast food, potato chips, French fries, ice cream, packaged snacks and cookies, and pastries all fall under this category.
Fatty Foods
The saturated fats in these foods can raise LDL cholesterol, negatively impacting heart health. Plus, their high fat content can cause discomfort when sitting in the stomach longer. Foods high in saturated fats include animal products (such as sausage, bacon, salami, pork, and beef), coconut and palm oils, full-fat dairy (such as ice cream, cheese, butter, and lard), and some fried foods. The American Heart Association recommends that only about 5% of your calories come from these foods. That’s because saturated fats are known to raise your “bad” cholesterol levels, which can increase your risk of heart disease.
- Fried foods
- Fatty cuts of meat like sausage, bacon, ribeye
Foods High in Sodium
High sodium intake can lead to high blood pressure and other health concerns as well as cause gas, bloating, and weight gain.
- Fast food
- Deli meats
- Soups
- Pickles
- Packaged snack foods
Refined Carbohydrates
These simple carbs, which include white bread and pasta, are often much higher in sugar than their whole-grain counterparts, lower in fiber, and can be heavily processed. Diets heavy in refined carbs have also been associated with a higher risk of stroke, major cardiovascular events, and death. Because they’re quickly digested and processed by the body, they can spike blood sugar levels. Over time, consistently high blood sugar can lead to heart disease.
Sample Wegovy Diet Plan
Below you can see a sample 1,600-calorie meal plan that is healthy for someone taking Wegovy. Note that your ideal meal plan while taking Wegovy will vary based on health conditions, weight, preferences, and more.
Breakfast (About 400 Calories)
- Oatmeal with Fruits and Nuts
- ½ cup rolled oats (cooked in water)
- 1 medium banana, sliced
- A sprinkle of almonds or walnuts
- A dash of cinnamon for flavor
- Green Tea or Black Coffee (Unsweetened)
Mid-Morning Snack (About 150 Calories)
- Greek Yogurt and Berries
- ¾ cup non-fat Greek yogurt
- ½ cup mixed berries (strawberries, blueberries, etc.)
Lunch (About 400 Calories)
- Grilled Chicken Salad
- 2 cups mixed greens (spinach, arugula, etc.)
- 3 oz grilled chicken breast, sliced
- Cherry tomatoes, cucumber, and red onion
- 1 tbsp olive oil and vinegar as dressing
Afternoon Snack (About 150 Calories)
- Veggies and Hummus
- 1 cup sliced carrots and bell peppers
- 2 tbsp hummus
Dinner (About 400 Calories)
- Baked Salmon with Veggies
- 4 oz baked salmon
- ½ cup steamed broccoli
- ½ cup quinoa or brown rice
- Lemon wedge for flavor
Evening Snack (About 100 Calories)
- Apple with Almond Butter
- 1 small apple, sliced
- 1 tsp almond butter
Additional Tips for a Healthy Lifestyle on Wegovy
When it comes to long-term weight management, taking medication isn’t going to be enough. Wegovy will definitely help curb hunger and cravings so you can eat less and make healthier food choices, but to make these changes last, you’ll need to adopt a healthy lifestyle. This goes beyond food and exercise. This means you will need to start living your life in an intentional way. A way that prioritizes you and your health. It also requires a shift in mindset.
The following tips will help you adopt a healthy lifestyle while maximizing weight loss and minimizing the digestive side effects of Wegovy:
- Stay consistent. Making a lot of big changes to your eating habits all at once can be difficult to maintain. “Evaluate your current diet and make small changes so you can continue lifelong,” Dr. Poston says. “Gradually add more dietary changes and physical activity throughout your day.
- Eat mindfully: Notice when you’re hungry and plan for a meal or snack. Also, notice when you’re full and stop eating, even if it means you’re leaving food on the plate.
- Stay hydrated: Make water your main beverage and aim for 64 ounces daily. This can help you stay hydrated and avoid constipation and kidney issues.
- Prioritize protein: Include protein with every meal and most snacks to meet your daily needs, which will help sustain muscle mass and keep blood sugar balanced.
- Learn to read the nutrition facts label: This interactive tool is a great way to learn more about the nutrition facts label to help you find the healthiest choices at the grocery store. The more you learn about nutrition, the easier it’ll be to eat healthy.
- Avoid starvation diets: Overly restrictive eating patterns can slow your metabolism setting you up for rapid weight regain. Plus, too little food can lead to nutrient deficiencies.
- Don’t skip meals: Include three meals and at least one snack daily. Eating every three to four hours will help you avoid getting overly hungry making it easier to choose healthy foods and not overeat. Initially, you may need to set an alarm to establish a routine.
- Find an exercise you enjoy. Increasing physical activity while on Wegovy is important-but you don’t have to do what everyone else does. Instead, look for activities that you enjoy so that you’re more likely to stick with them. Adding physical activity to your daily routine, can maximize the benefits of Wegovy. Exercise is foundational in any weight-loss program, but particularly important while taking weight-loss medications for two key reasons. Because loss of muscle occurs with any type of weight-loss intervention, this type of exercise is crucial. The Mayo Clinic Diet for Weight-Loss Medication program includes an exercise plan to maximize fat loss and minimize muscle loss.
- Get enough sleep. Sleep isn’t often mentioned when talking about weight loss, but it’s extremely important. A lack of quality sleep is linked to a negative impact on weight loss and appetite control. Aim for at least seven to eight hours each night. Sleep and stress also play significant roles in weight management. A disruption can lead to increased hunger, making it more challenging to maintain a calorie-controlled diet. Additionally, lack of sleep can result in fatigue and decreased motivation for physical activity, further hindering weight management efforts. When stressed, you may turn to comfort foods that are high in sugar or fat as a coping mechanism. The combination of poor sleep and high stress levels can make it more difficult to achieve and maintain a healthy weight. Find ways to reduce stress. High stress can promote weight gain in a number of ways. Take time for activities that help you relax.
- Get support when needed. Losing large amounts of weight can be emotionally taxing, and the weight loss journey can be long. It can be helpful to connect with others who are in a similar situation and understand the ups and downs through support groups, suggests Dr.
- Be patient and consistent: Changing your weight can take time. It’s important to be persistent with your diet and exercise even while using Wegovy. Tracking your progress with your doctor can help you stay on track or learn where you need to make changes.
- Evaluate your current diet and make small changes so you can continue lifelong,” Dr. Poston says. “Gradually add more dietary changes and physical activity throughout your day.
The Role of Protein Shakes
Protein shakes can be a great addition to your Wegovy diet plan. They can help you feel less hungry, feel fuller for longer, and make sure you're getting enough protein to maintain your muscle while you're losing weight. Protein shakes are especially helpful when you don't have a lot of time or need a quick and easy meal replacement.
When choosing a protein shake, consider the following:
- Has a lot of protein: Try to find shakes with 15-30 grams of protein in each serving.
- Doesn't have a lot of sugar: Pick shakes that don't have a lot of added sugars.
- Uses good protein sources: Look for shakes that use high-quality proteins like whey, casein, pea, or soy protein isolates. These proteins are easy for your body to use and have all the important amino acids your body needs.
- Mix your protein shake with ingredients that have a lot of fiber, like spinach, berries, or chia seeds.
Even though protein shakes can be helpful for weight loss, they shouldn't replace all your meals. Make sure to eat mostly whole, nutrient-dense foods as the main part of your Wegovy diet. Weight loss supplements: Protein shakes, protein bars, and meal replacements are useful tools for managing hunger and ensuring adequate protein intake, especially when you're short on time. However, it's important to use these supplements in moderation and choose products that are low in added sugars and unhealthy fats. Products made for a bariatric diet would be the ideal supplements for a Wegovy diet.
Working with a Dietitian
For any type of medical or health concern, it’s best to consult with an expert in that field. Dietitians are the experts when it comes to food and nutrition. To maximize your success while taking Wegovy, I highly suggest enlisting the help of a Registered Dietitian Nutritionist (RD or RDN).
Taking a weight loss medication on its own isn’t likely to teach you much about food or lead to lasting lifestyle changes. Pairing a weight loss medication with the expert advice of a Registered Dietitian is how you’ll get the most effective results. They are trained to work with you starting from where you’re at, educating and guiding you to a healthier way of eating for optimal health and weight management.
Taking a semaglutide like Wegovy slows digestion, which can make you feel full, bloated, not hungry, and possibly nauseous. An RD can help you adjust your eating habits to account for any digestive complaints or other side effects that Wegovy might cause. If the slowed digestion makes it hard to eat and drink enough throughout the day, then dehydration, nutritional imbalances, and deficiencies can happen. An RD can help you find a balance that works for you.
There are many benefits to working with a dietitian. While not all dietitians make specific meal plans for patients, they will help you feel your best while taking the medication, minimize digestive issues, and ensure you’re getting sufficient nutrition. They can also help if you’re not losing the expected amount of weight on Wegovy.