What to Eat on Wegovy^®: Nutrition Tips & Meal Plan

Wegovy^® is a once-weekly injection approved by the Food and Drug Administration (FDA) for weight loss in those with obesity or overweight.

The medication is prescribed alongside exercise and dietary adjustments to help you lose weight. But what should those diet changes look like, exactly?

There isn’t a strict diet plan to follow. Instead, you’ll want to eat fruits, vegetables, lean proteins, whole grains, and healthy fats.

Ahead, we’ll discuss what to eat on Wegovy^®, including foods to reach for, foods to avoid, and a sample meal plan to get you started.

The good news is there isn’t a strict diet plan to follow when taking Wegovy^®. In general, you’ll want to eat a balanced diet full of nutritious, whole foods, including fruits, veggies, lean proteins, healthy fats, and whole grains.

Wegovy^® contains the active ingredient semaglutide. It mimics the GLP-1 hormone — that’s glucagon-like peptide-1 — and can reduce your appetite and help you feel fuller.

Research shows Wegovy^® can lead to sustained weight loss when combined with physical activity and nutritious meals. But you’re free to choose the nutritious foods you like best.

The ideal Wegovy^® diet plan may differ from person to person, depending on dietary preferences, allergies, and if any foods trigger side effects.

Read on for the specifics.

You’ll want to eat a healthy diet of nutrient-rich foods when taking Wegovy^®. This can help promote weight loss and give your body all the fuel it needs to feel and perform its best.

Here’s what to add to your plate.

Lean Proteins

As you’re losing weight, there’s a chance you’ll lose some muscle. Eating plenty of protein can help you maintain muscle mass while you lose body fat. Plus, protein helps you feel fuller for longer. 

You can get protein from foods like:

• Chicken or turkey (preferably skinless and grilled)

• Beef (lean, trimmed of visible fat)

• Fish (salmon, cod, tuna, etc.)

• Eggs

• Tofu or tempeh 

• Greek yogurt 

How much protein should you eat? Craig Primack, MD, an obesity medicine specialist and the Senior Vice President of Weight Loss at Hims & Hers, generally recommends aiming for 100 grams of protein per day while losing weight. 

The Hims protein calculator can tell you how much protein to aim for each day and per meal based on your body composition, activity level, and goals.  

Eating enough protein isn’t always easy, but if you get Wegovy^® through Hims, you’ll get access to the Hims app to help. On the app, you’ll find personalized protein targets, tracking tools, eating tips tailored to your eating profile, and more than 100 high-protein recipes developed by nutritionists.   

Plus, you can buy doctor-recommended meal replacement bars and shakes. They’ve got up to 27 grams of protein per serving for a quick and easy protein boost.

Non-Starchy Vegetables 

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

Starch is a type of carbohydrate. While it can be healthy, it tends to contain more calories than other carbs.

A starchy vegetable is one that has more than five grams of carbs per 100 grams of weight. Think white potatoes, sweet potatoes, corn, parsnips, and winter squash.

Eating a lot of veggies like these can add to your overall calorie intake for the day. This makes it harder to maintain a calorie deficit, when you eat fewer calories than your body needs to lose weight.

But that’s not all.

Starchy vegetables also tend to have a higher glycemic index. That means they’re more likely to spike blood sugar, which can lead to a blood sugar ”crash.”

Some studies suggest that this crash can cause your appetite to spike in the short term. But more research is needed to confirm.

Non-starchy vegetables to include:

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

• Broccoli

• Carrots

• Cauliflower

• Mushrooms

• Eggplant

• Onions

• Peppers

• Zucchini

Add these to salads, soups, stir-fries, or side dishes.

Nuts and Seeds

Nuts and seeds are rich in fiber, protein, and healthy fats, making them a great addition to your Wegovy^® meal plan.

These are great choices:

• Almonds

• Walnuts

• Cashews

• Chia seeds

• Flaxseeds

• Pumpkin seeds

• Sunflower seeds

You can add nuts and seeds to oatmeal, salads, smoothies, or yogurt — or eat them on their own as a healthy snack.

One thing to keep in mind is that nuts and seeds tend to be high in calories, so you should enjoy them in moderation to reach your weight loss goals.

They’re nutritionally dense, though, so you don’t need many of them to get the benefits. This makes them an excellent, nutritious snack when your appetite is suppressed on Wegovy^®.

Whole Grains

Whole grains are a type of complex carbohydrate. Your body digests them slowly, helping you avoid sugar crashes and feel fuller for longer.

Whole-grain foods include:

• Barley

• Brown rice

• Oatmeal

• Quinoa

• Whole-wheat bread

• Bulgar wheat

• Rye

As well as helping regulate your appetite, whole grains are healthier than refined grains because they contain the entire grain kernel.

Refined grains are milled, and parts of the grain are removed, subtracting fiber, vitamins, and minerals along with it. Examples include white bread, white flour, and white rice.

Legumes

Legumes are high in fiber and protein, and they support digestion, fullness, and heart health. A higher legume intake is associated with a lower body weight.

Examples of legumes:

• Chickpeas

• Lentils

• Peas

• Beans

• Peanuts

Use legumes in curries, stews, salads, soups, and burritos.

Whole Fruit

The counterpart to vegetables, fruit deserves a place in your Wegovy^® diet plan.

Fruits are versatile, too. A banana or apple makes for a quick on-the-go snack, while berries make stellar yogurt-toppers.

Examples of whole fruits:

• Blueberries

• Raspberries

• Bananas

• Oranges

• Apples

• Avocados

• Plums

• Apricots

Opt for whole fruit — fresh or frozen — to get a hit of fiber, vitamins, and antioxidants without the added sugar.

Low-Fat Dairy

Dairy is a source of protein, vitamin D, and calcium. It can be high in fat and calories, though, so it’s best to go for low-fat dairy as part of your Wegovy^® diet plan.

Some low-fat dairy products to include:

• Low-fat or fat-free milk

• Low-fat cheese

• Cottage cheese

• Low-fat yogurt

• Greek yogurt

Dairy is great for bone health and topping up your daily protein intake, and yogurt in particular is linked to better gut health.

Of course, if you’re vegan or lactose intolerant, steer clear of dairy and go for lactose-free or fortified soy alternatives.

Btw, the same advice applies to any GLP-1 medication you might take, including Ozempic^®, Mounjaro^®, and Zepbound^®.

If you need ideas to get you started, here are some meals to eat on Wegovy^® — all high in protein and fiber.

Remember, there isn’t a strict list of food to eat on Wegovy^®, so feel free to mix up your food choices to match your tastes and dietary preferences.

Breakfasts

• Oatmeal topped with almonds and blueberries 

• Omelet with zucchini, mushrooms, and bell peppers 

• Poached eggs and smashed avocado on whole-wheat toast 

Lunches 

• Burrito bowl with brown rice, chicken breast, black beans, corn, and avocado 

• Cauliflower and parsnip soup with a side of rye crackers 

• Whole-grain tortilla with falafel, hummus, lettuce, beets, and bell peppers 

Dinners

• Turkey chili with kidney beans, black beans, carrot, and celery 

• Lentil curry with mushrooms, spinach, and chickpeas 

• Salmon, brown rice, and stir-fry veggies 

Snacks 

• Greek yogurt with pecans and peaches 

• Hard-boiled egg 

• Edamame  

If you access Wegovy^® through Hims, you’ll get a GLP-1 meal plan at no additional cost to give you more meal inspiration.

Losing weight isn’t just about what you eat. How much you eat plays a role, too. You may find portion control easier on Wegovy^® as the medication works to reduce your appetite. But you still want to eat enough to feel energized throughout the day.

So, how much should you eat on Wegovy? There isn’t a straightforward answer to that. But in general, you’ll want to create a calorie deficit to lose weight.

Use the Hims calorie deficit calculator for a personalized recommendation. You’ll get a daily calorie goal that takes into account factors like your activity level and weight loss goals.

Calorie Deficit Considerations

You don’t have to count calories to lose weight. It can even be detrimental for some.

If it’s useful for you, go for it. But if you find it affects your mental health — or is just too time-consuming — focus on eating nutritious whole foods to promote a calorie deficit without the math. 

You can also track your calories for a few days to get an idea of what portion sizes and foods work for you.

Overall, listen to your body to tune into hunger and fullness signals and prioritize protein and fiber before you get too full.

Just like foods to eat on Wegovy^®, there isn’t a strict list of foods to avoid when taking the medication. However, some foods may make side effects worse, so they’re worth knowing about and potentially avoiding or limiting if they’re a trigger for you.

The most common side effects of Wegovy^® include:

• Nausea

• Vomiting

• Diarrhea

• Constipation

• Stomach pain

To start, go for foods that haven’t caused stomach upset or digestion problems for you in the past.

Next, consider avoiding or limiting these foods:

• Fried and greasy foods

• Spicy foods

• Fatty meats

• Sugary foods and drinks

• Highly processed or packaged foods

• Alcohol (especially on an empty stomach)

• Acidic foods (like tomatoes or citrus)

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

Reach out to a registered dietitian or another healthcare provider if you need personalized advice. They can help you figure out your triggers and develop the best Wegovy^® diet plan for your needs.

One way Wegovy^® works for weight loss is by slowing digestion. This can help you feel fuller for longer. But it can also cause discomfort when paired with heavy meals or foods high in fat.

Fatty or greasy foods or foods high in sugar can also cause digestive problems, making nausea, gas, or bloating more likely on Wegovy^®.

The silver lining is that limiting these foods can not only help reduce Wegovy^® side effects but also promote weight loss, as you’ll be going for more nutritious and filling food options.

Now that you know what to eat on Wegovy^® — and what not to eat — here are a few final eating tips to help you on your weight loss journey while taking the medication:

• Eat smaller, more regular meals. This way, you can still get in all the protein and nutrients you need with a smaller appetite. Eating smaller portions can also help if large meals are making you nauseous.

• Stay hydrated. This can help with appetite regulation. Drinking plenty of water is even more crucial if you’re experiencing vomiting or diarrhea.

• Keep a food journal. Keeping a journal can be useful if you can’t work out which foods are triggering side effects.

• Meal prep ahead of time. Make big batches of meals, like soups and curries, to have nutritious lunches and dinners ready to go.

• Practice mindful eating. Pay attention to how you feel before and during meals. Listen to hunger cues, eating when you’re truly hungry and stopping when you start to feel full. This is particularly useful if you find yourself stress eating or overeating at meal times.

You’ll no doubt make a few lifestyle changes when you start taking a weight loss medication like Wegovy^®. It can feel confusing, but you don’t need to follow a strict plan. Instead, make healthy swaps to promote weight loss and make the most of your medication.

Here’s what to keep in mind:

• What’s the best diet for Wegovy^®? There isn’t one! Focus on nutritious, whole foods, and prioritize lean proteins, whole grains, fruits, and vegetables.

• Watch out for side effect triggers. That could include spicy, greasy, or fatty foods.

• Don’t forget other healthy lifestyle habits for weight loss. Get seven to nine hours of sleep a night, stay hydrated, and add more movement to your day. Here’s a workout plan if you need inspiration.

Finally, don’t be afraid to reach out to your provider if you have any questions — whether that’s about what to eat on Wegovy^® or how to manage side effects.

Through Hims, a healthcare provider can evaluate your health profile and determine if you qualify for weight loss medication like Wegovy^®. If you get a prescription, you’ll have holistic support for reaching your weight loss goals, including nutrition guidance and recipe ideas.