What to Eat on Wegovy^®

Wegovy^® is a once-weekly injection approved by the U.S. Food and Drug Administration (FDA) to treat obesity in individuals aged 12 and older. (Note: The Hers platform offers access to Wegovy^®, if prescribed, for people 18 and older, at 50 percent off the retail price.) It’s a powerful tool for weight loss, but it’s not a magic solution on its own. Proper nutrition is critical to long-term weight loss success.

Knowing what to eat while taking Wegovy^® (semaglutide) can help you feel your best. Wegovy^® mimics a naturally occurring hormone, GLP-1, that regulates appetite and blood sugar. Combined with movement and nutritious meals, studies show Wegovy^® can support sustained weight loss. Your ideal Wegovy^® diet plan may differ from someone else’s, but the tips below can help guide you.

While there are no specific dietary restrictions on Wegovy^® according to the drug label, healthy eating can make a meaningful difference, especially as your body adjusts to the medication.

Below are practical, flexible food strategies that can help you reduce side effects and make the most of your Wegovy^® journey.

When combined with a low-calorie diet of nutrient-rich foods, Wegovy^® supports your long-term weight loss goals by reducing hunger and making you feel fuller for longer. Wegovy^® binds to receptors involved in appetite regulation, reducing caloric intake, so you may want to follow the Centers for Disease Control and Prevention’s (CDC) healthy eating tips while prioritizing the food groups in the Wegovy^® meal plan below.

Lean Proteins

Eating enough protein is essential during a weight loss journey. Protein helps keep you feeling full longer, so your appetite remains stable throughout the day. Protein also helps you preserve lean muscle mass while you lose weight. Whenever you lose a significant amount of weight, you’re at risk of losing muscle mass along with fat. 

Craig Primack, MD, Senior Vice President of Weight Loss at Hims & Hers, generally recommends eating about 100 grams of protein per day during your weight loss journey. 

Some lean protein-rich foods to incorporate include:

• Chicken (skinless and grilled)

• Turkey

• Beef (lean, trimmed of visible fat)

• Pork (lean, trimmed of visible fat)

• Fish (like salmon, cod, snapper, etc.)

• Eggs

• Tofu

Pro tip: Aim for protein to make up about 10 to 35 percent of your daily food intake.

Looking for more personalized protein recommendations? Check out the Hims Protein Calculator to learn how much protein you should be eating per day and per meal. 

When you get Wegovy^® through Hims, you also get access to nutritional support services in the app at no extra charge, including personalized daily protein targets, more than 100 high-protein recipes, psychologist-developed techniques tailored to your unique eating pattern, and tracking tools. 

You can also buy doctor-recommended meal replacement bars and shakes through Hims, which feature up to 27 grams of protein per serving. 

Non-Starchy Veggies

Non-starchy vegetables are low in calories and high in fiber and macronutrients — a good combination for supporting fullness and digestive health.

What makes a vegetable starchy? Starchy vegetables have more than five grams of carbs per 100 grams of weight.

Starch is a type of carbohydrate that can be healthy but tends to contain more calories than other carbs. Eating lots of starchy veggies, such as white and sweet potatoes, corn, and winter squash, adds to your overall caloric intake.

Starchy vegetables tend to be higher on the glycemic index, which means they’re more likely to spike your blood sugar. Some studies suggest that the resulting blood sugar “crash” associated with these spikes can lead to a short term increase in hunger, but the research here is mixed. 

Some non-starchy vegetables to include:

• Leafy greens (kale, arugula, spinach, etc.)

• Asparagus

• Eggplant

• Mushrooms

• Zucchini

• Peppers

• Artichokes

Mix these into soups, salads, or as colorful side dishes for extra volume and satiety.

Nut and Seeds

Small but mighty, nuts and seeds are packed with healthy fats, fiber, and protein. Nuts (which, fun fact, are a kind of seed) are a tasty addition to your Wegovy^® meal plan.

Nutritious nuts and seeds include:

• Flaxseeds

• Almonds

• Walnuts

• Cashews

• Chia seeds

Nuts and seeds can be added to smoothies, salads, oatmeal, or yogurt for a nutrient boost. You can also enjoy them on their own as a healthy snack.

While nutritious, nuts tend to be higher in calories, so moderation is key. Fortunately, nuts and seeds pack a strong nutritional punch, so you don’t need to eat many of them. This makes them a great snack for people with a decreased appetite. 

Whole Grains

Whole grains offer complex carbohydrates that digest slowly, helping you feel full and avoid sugar crashes. 

Some whole-grain foods to include:

• Quinoa

• Wild and brown rice

• Oatmeal

• Bulgur wheat

• Farro

• Whole wheat flour and breads

Whole grains are healthier in part because the nutritious part (bran) hasn’t been removed during food processing.

Refined grains, on the other hand, are milled and stripped of their nutrients, like dietary fiber, magnesium, and vitamins. They’re usually processed because removing the bran can extend their shelf life.

Legumes

Rich in fiber and protein, legumes help support digestion and long-lasting fullness. Higher legume intake has been associated with a lower body weight.

Examples of legumes to include:

• Chickpeas

• Lentils

• Peas

• Beans

• Peanuts

They’re easy to batch-cook and work well in salads, soups, or vegetable bowls.

Whole Fruit

Whole fruit is a naturally sweet, nutrient-packed choice, especially when you need a snack or dessert.

Some examples of whole fruits to include:

• Avocados

• Raspberries

• Blueberries

• Apples

• Pears

• Peaches

• Plums

• Oranges

Opt for fresh or frozen with no added sugars. 

Low-Fat Dairy

Dairy products offer nutrients like vitamin D and calcium, and can support digestive and bone health. Dairy products can be high in fat, which pushes their calorie-count up. If you’re eating dairy as part of your Wegovy^® diet plan, you may want to choose a lower-fat option. 

Some low-fat dairy products to include:

• Cottage cheese

• Low-fat or fat-free milk

• Low-fat cheese

• Low-fat yogurt

• Greek yogurt

Plain, low-fat yogurt, in particular, is linked to improved gut health, which plays a crucial role in the digestive system.

Wegovy^® helps regulate your appetite, which, when combined with a reduced calorie intake and lifestyle adjustments, can help you lose weight, and keep it off. Still, eating enough to fuel your body and prevent fatigue is key.

Wondering how much to eat while on Wegovy^®? It depends on where you are on your weight loss journey. Generally, aiming to keep your calorie count lower may lead to better weight management outcomes. You’ll want to maintain what’s known as a calorie deficit. 

Looking for personalized recommendations? Find out how many calories you should be eating per day to reach your weight loss goals with the Hims Calorie Deficit Calculator. 

As with any prescription medication, there are side effects of Wegovy^® to keep in mind. The most common side effects are gastrointestinal:

• Nausea

• Vomiting

• Heartburn

• Diarrhea

• Constipation

• Stomach pain

Some foods may aggravate these side effects more than others.

When figuring out what to eat on Wegovy^®, first and foremost, choose foods that haven’t caused stomach or digestion problems for you in the past. This is especially helpful to remember as you adjust to the medication.

Here are some foods you may want to avoid:

• Fried and greasy foods

• Sugary foods and drinks

• Fatty cuts of meat

• Highly processed or packaged foods

• Alcohol (especially on an empty stomach)

• Acidic foods (like tomatoes or citrus)

• Spicy foods

• Alliums (like garlic, onions, leeks, etc.)

If healthy foods high in acid don’t bother you, it’s fine to continue eating them. But steer clear of anything you know causes you discomfort, even if it’s deemed “healthy” — at least for now.

Think you could benefit from professional advice or having a hard time navigating the side effects? Consider working with a registered dietitian or another healthcare provider to develop the best Wegovy^® diet plan for your needs.

If you access Wegovy^® through Hims, you’ll get a GLP-1 Meal Plan at no additional cost with recipes developed by nutritionists, plus nutritional guidance, tracking tools, and personalized protein recommendations in the Hims App. 

Wegovy^® works in part by slowing digestion, which helps you feel fuller longer. But pairing this with heavy or high-fat meals can cause discomfort. 

Sugary and greasy foods are also linked to slowed digestion. That’s why these foods may trigger nausea, gas, or bloating more easily while on Wegovy^®. Such foods can also be calorie-dense yet not as filling, so you may eat more than you planned. What’s more, research suggests indulging in high-fat foods can disrupt the balance of beneficial gut bacteria.

Other Tips To Help Reduce Wegovy^® Side Effects 

Knowing what to eat on Wegovy^® (and what not to eat) is only part of the picture when it comes to avoiding side effects.

You should handle Wegovy^®-induced nausea just like you would any other type of stomach upset. The best approach is to:

• Stay hydrated with water and herbal teas throughout the day

• Step outside or apply a cool compress to your forehead after eating

• Opt for lighter, healthier foods instead of rich, heavy options

Some tips to help make building healthier eating habits a little easier:

• Keep a food log to track your food choices and see if they correlate with any symptoms.

• Make healthier swaps while preparing meals. For example, instead of using butter when cooking, opt for olive oil. And trade refined grains for whole ones.

Don’t hesitate to discuss alternative approaches to managing discomfort with your provider, whether through over-the-counter remedies or prescription medications.

There are many questions and lifestyle changes to consider when going on weight loss medication. For example, what’s the best diet for Wegovy^®? Spoiler: It’s different for everyone.

While there isn’t a one-size-fits-all Wegovy^® diet, there are some key takeaways to keep in mind: 

• It’ll take time to adjust to the lifestyle changes associated with weight loss medication. You’ll likely need trial and error to figure out what to eat while taking Wegovy^®, so try to be patient and pay attention to what works (or doesn’t).

• Prioritize fresh vegetables, fruits, and proteins while decreasing your intake of sugary, high-fat, and processed foods.

• Choose milder food options to prevent side effects like bloating, gas, and nausea.

• Make sure to get quality sleep, ample hydration, and regular physical activity.

When starting any new medication, contact your provider with questions. They can look at your medical history more thoroughly or provide more specific dietary recommendations. 

Ready to take the next step? Start a free online assessment to see if weight loss medication may be right for you.