Wegovy dramatically reduces appetite, but what you eat still matters. The right nutrition maximizes weight loss, preserves muscle, prevents deficiencies, and minimizes side effects. Here's your complete guide to eating well on semaglutide.
The Wegovy Nutrition Priorities
When eating less due to reduced appetite, every bite counts. Prioritize:
- Protein first (prevents muscle loss, maintains fullness)
- Vegetables second (fiber, nutrients, volume)
- Complex carbs/fats third (energy, satisfaction)
The Golden Rule
Eat protein first at every meal. When appetite is limited, you need to ensure you're getting enough protein before filling up on other foods. This prevents muscle loss during weight loss.
Protein: Your Top Priority
Why Protein Matters on Wegovy
- Prevents muscle loss: Rapid weight loss can cause muscle wasting
- Enhances satiety: Most filling macronutrient
- Supports metabolism: Muscle burns more calories than fat
- Hair health: Inadequate protein contributes to hair shedding
Protein Targets
- Minimum goal: 60g protein daily
- Better goal: 0.7-1g per pound of ideal body weight
- Example: If your goal weight is 150 lbs, aim for 100-150g protein
Best Protein Sources
- Chicken breast: 31g per 4 oz
- Greek yogurt: 15-20g per cup
- Eggs: 6g each
- Fish/shrimp: 20-25g per 4 oz
- Cottage cheese: 14g per half cup
- Lean beef: 28g per 4 oz
- Turkey: 29g per 4 oz
- Protein powder: 20-30g per scoop
Foods to Eat on Wegovy
Best Food Choices
| Category | Best Options | Why |
|---|---|---|
| Protein | Chicken, fish, eggs, Greek yogurt, cottage cheese | Lean, easy to digest, high quality |
| Vegetables | Leafy greens, broccoli, zucchini, bell peppers | Low calorie, high nutrient, fiber |
| Fruits | Berries, apples, oranges | Lower sugar, high fiber |
| Carbs | Quinoa, sweet potato, oats | Complex, fiber-rich |
| Fats | Avocado, olive oil, nuts, salmon | Heart-healthy, satisfying |
Fiber for Digestive Health
Constipation is common on Wegovy. Combat it with:
- Vegetables at every meal
- Berries (high fiber, low sugar)
- Legumes when tolerated
- Fiber supplements if needed (psyllium husk)
- Plenty of water (fiber needs water to work)
Foods to Avoid or Limit
Worst Foods on Wegovy
- Fried foods: Worsen nausea, high calorie, low nutrition
- Greasy/fatty meals: Harder to digest, more GI distress
- Sugary foods: Empty calories when eating less
- Large portions: Overwhelm reduced stomach capacity
- Very spicy foods: May irritate sensitive stomach
- Alcohol: Empty calories, worsens dehydration, stronger effects
- Carbonated drinks: Can cause bloating and discomfort
Why to Avoid These
- Wegovy slows gastric emptying—heavy foods sit longer
- When eating less, you can't afford empty calories
- GI side effects are worsened by hard-to-digest foods
- Alcohol hits harder and adds no nutritional value
Nausea Management
If nausea is an issue, focus on bland, easy-to-digest foods: crackers, toast, bananas, rice, clear broths. Once nausea passes, return to protein-focused eating.
Sample Meal Ideas
Breakfast Options
- Greek yogurt parfait: Greek yogurt + berries + handful of nuts
- Egg scramble: 2-3 eggs + vegetables + small portion cheese
- Protein smoothie: Protein powder + spinach + berries + almond milk
- Cottage cheese bowl: Cottage cheese + fruit + chia seeds
Lunch Options
- Grilled chicken salad: Mixed greens + grilled chicken + vegetables + olive oil dressing
- Turkey lettuce wraps: Deli turkey + cheese + vegetables in lettuce leaves
- Tuna salad: Tuna mixed with Greek yogurt + served with vegetables
- Soup and protein: Broth-based soup + hardboiled eggs
Dinner Options
- Baked salmon: Salmon fillet + roasted vegetables + small portion rice
- Chicken stir-fry: Chicken breast + lots of vegetables + light sauce
- Lean beef: Grilled steak + large salad + sweet potato
- Shrimp and vegetables: Sautéed shrimp + zucchini noodles
Snack Options
- Greek yogurt
- String cheese
- Hard-boiled eggs
- Turkey roll-ups
- Apple with almond butter
- Cottage cheese
- Protein shake
Eating Strategies for Wegovy
Meal Timing and Portion Control
- Eat smaller, more frequent meals: 4-5 small meals vs 3 large ones
- Stop eating when satisfied: Not when full (you'll feel fuller later)
- Eat slowly: Give your brain time to register food
- Pre-portion meals: Helps prevent overeating
Handling Reduced Appetite
- Even if not hungry, eat protein: Your body needs it
- Set meal reminders: You may forget to eat
- Choose nutrient-dense foods: Every calorie should count
- Protein shakes: Useful when eating feels impossible
Hydration
- Aim for 64+ ounces of water daily
- More if experiencing GI side effects
- Avoid drinking large amounts with meals (fills you up)
- Drink between meals instead
Supplements to Consider
When eating less, supplements may help fill gaps:
- Multivitamin: Cover basic micronutrient needs
- Protein powder: Help meet protein goals
- Fiber supplement: If constipation is an issue
- B12: Especially if eating little meat
- Vitamin D: Many people are deficient
- Iron: If deficient (get tested first)
Managing Side Effects Through Diet
For Nausea
- Eat bland foods: crackers, toast, rice
- Ginger tea or ginger candies
- Small, frequent meals
- Avoid greasy, spicy, strong-smelling foods
- Don't lie down immediately after eating
For Constipation
- High-fiber foods: vegetables, berries, legumes
- Plenty of water
- Prunes or prune juice
- Fiber supplement (Metamucil, etc.)
- Physical activity
For Low Energy
- Make sure you're eating enough calories
- Prioritize complex carbs for energy
- Don't skip meals entirely
- Stay hydrated
Sample Day of Eating
Here's what a typical day might look like:
Example Day (~1,200-1,400 calories, ~100g protein)
- Breakfast (300 cal, 25g protein): Greek yogurt (1 cup) + berries + 2 tbsp nuts
- Snack (100 cal, 12g protein): String cheese + apple
- Lunch (350 cal, 35g protein): Large salad with 5 oz grilled chicken + vegetables + olive oil dressing
- Snack (100 cal, 7g protein): Hard-boiled egg + veggies
- Dinner (400 cal, 35g protein): 5 oz baked salmon + roasted broccoli + small sweet potato
Don't Under-Eat
While Wegovy reduces appetite dramatically, going too low in calories (<1,000 consistently) can be harmful. It leads to muscle loss, nutrient deficiencies, and metabolic slowdown. Aim for at least 1,000-1,200 calories with adequate protein.
Frequently Asked Questions
Do I have to follow a strict diet on Wegovy?
No strict diet is required, but eating well maximizes results. Focus on protein, vegetables, and whole foods. The medication handles appetite; you handle nutrition quality.
What if I'm never hungry?
Still eat—at least protein. Set reminders if needed. Your body requires nutrition even without hunger signals. Protein shakes can help when solid food doesn't appeal.
Can I eat carbs on Wegovy?
Yes, but prioritize protein first. Choose complex carbs (whole grains, vegetables) over refined carbs. Carbs provide energy and shouldn't be eliminated.
How much should I be eating?
Most people on Wegovy naturally eat 1,000-1,500 calories due to reduced appetite. Focus on getting enough protein (60-100g+) within that range rather than obsessing over calories.
What about eating out?
Choose grilled proteins, get vegetables instead of fries, ask for sauces on the side, and expect to take most of it home. Order smaller portions or appetizers as entrees.
Conclusion
Wegovy handles the appetite piece—your job is to make each bite count. Prioritize protein (60-100g+ daily), eat plenty of vegetables, stay hydrated, and avoid greasy/fried foods that worsen side effects. You don't need a complicated diet plan, just smart choices that support your body during weight loss.
Key Takeaway
Protein first, vegetables second, everything else third. When appetite is limited, every bite should provide nutrition. The medication reduces how much you eat—you decide how well you eat.
More Nutrition Resources
See our comprehensive guide: Ideal Diet While Taking GLP-1 Medications.