Wegovy is a commonly prescribed weight loss medication with profound effects on body weight. 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.
Here, we break down what foods to prioritize and which to limit while on Wegovy.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. Let’s explore how.
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.
Why your diet matters when taking Wegovy
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.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective.
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. A Season Registered Dietitian can help determine how much protein you should eat daily.
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.
Whole grains like brown rice for sustained energy
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. 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. Whole grains 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.
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.
Wegovy is a commonly prescribed weight loss medication with profound effects on body weight. 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.
Here, we break down what foods to prioritize and which to limit while on Wegovy.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. Let’s explore how.
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.
Why your diet matters when taking Wegovy
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.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective.
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. A Season Registered Dietitian can help determine how much protein you should eat daily.
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.
Whole grains like brown rice for sustained energy
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. 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. Whole grains 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.
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.
Wegovy is a commonly prescribed weight loss medication with profound effects on body weight. 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.
Here, we break down what foods to prioritize and which to limit while on Wegovy.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. Let’s explore how.
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.
Why your diet matters when taking Wegovy
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.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective.
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. A Season Registered Dietitian can help determine how much protein you should eat daily.
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.
Whole grains like brown rice for sustained energy
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. 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. Whole grains 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.
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.
Wegovy is a commonly prescribed weight loss medication with profound effects on body weight. 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.
Here, we break down what foods to prioritize and which to limit while on Wegovy.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. Let’s explore how.
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.
Why your diet matters when taking Wegovy
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.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective.
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. A Season Registered Dietitian can help determine how much protein you should eat daily.
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.
Whole grains like brown rice for sustained energy
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. 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. Whole grains 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.
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.
Wegovy is a commonly prescribed weight loss medication with profound effects on body weight. 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.
Here, we break down what foods to prioritize and which to limit while on Wegovy.
Understanding Wegovy and Its Role in Weight Management
Wegovy is commonly used as part of a comprehensive approach to weight management. Let’s explore how.
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.
Why your diet matters when taking Wegovy
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.
Foods to Focus On for a Balanced Wegovy Diet
Working certain foods into your diet can make Wegovy more effective.
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. A Season Registered Dietitian can help determine how much protein you should eat daily.
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.
Whole grains like brown rice for sustained energy
Whole grains are essential to a balanced diet, providing sustained energy and supporting weight loss goals. 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. Whole grains 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.
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.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Foods to Limit or Avoid
Some foods may slow progress while on Wegovy, or even exacerbate side effects.
Fast food and fried foods: Why they can hinder your progress
Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort, similar to Wegovy’s side effects.
When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Incorporating fast and fried foods contributes calories and fills you up without providing the nutrients you need for weight loss.
Added sugars and processed snacks
Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.
High-fat dairy and alternatives
High-fat dairy products like whole milk, cream, cream cheese, and full-fat cheese or yogurt are calorie-dense. They can lead to consuming more calories than necessary, potentially slowing weight loss. Additionally, some people may be unable to tolerate high-fat foods while on Wegovy. High-fat dairy may exacerbate side effects like nausea.
Opt for non-fat dairy options instead of high-fat ones. Or consider a plant-based alternative, such as soy milk or pea protein milk, which have comparable protein, calcium, and vitamin D as regular milk.
Sample Meal Plan for a Week on Wegovy
Below are meal plan suggestions for a week on Wegovy. The meals are just ideas—what works for you may look different.
Breakfast: Simple, nutritious starts
Non-fat Greek yogurt parfait with fruit, chia seeds, and granola
Veggie and egg scramble with two to three eggs, spinach, diced tomatoes, and mushrooms paired with avocado or whole-grain toast
Overnight oats with non-fat milk or soymilk, fruit, and chia seeds
Protein smoothie with non-fat milk or soymilk, protein powder, spinach, and half of a frozen banana
Whole-grain toast topped with avocado, cottage cheese, and everything bagel seasoning
Smoked salmon and veggie wrap on a whole grain tortilla with spinach or arugula
Veggie egg muffins with shredded cheese
Lunch and dinner: Balanced meals to support weight loss goals
Quinoa bowl with grilled salmon, steamed broccoli, and asparagus
Lentil and spinach salad with cherry tomatoes, cucumber, and crumbled feta cheese
Vegetable stir-fry with tofu, zucchini, bell peppers, carrots, snap peas, and brown rice
Turkey and hummus collard wraps with shredded carrots and cucumber slices
Chickpea and avocado salad with arugula, red onion, and lemon vinaigrette paired with a veggie-based soup
Grilled shrimp with cauliflower rice, mushrooms, and asparagus
Ground turkey stuffed bell peppers with black beans, tomatoes, and spices
Baked cod with quinoa and steamed kale
Vegetarian chili with kidney beans, black beans, diced tomatoes, onions, peppers, and spices topped with avocado
Grilled chicken over mixed greens with edamame, shredded cabbage and carrots, and sunflower seeds
Snacks: Healthy options to curb hunger
Non-fat Greek yogurt with berries
Hummus with vegetable sticks like bell peppers, cucumbers, or carrots
Hard-boiled egg with avocado and everything bagel seasoning
Edamame with sea salt
Cottage cheese with sliced veggies, whole grain crackers, or fruit
A small (one-ounce) handful of unsalted nuts or seeds like pumpkin seeds, walnuts, and almonds
Chickpea or lentil snacks, such as roasted chickpeas or crackers, or chips made from these legumes
Tips for Long-Term Success on Wegovy
The important thing with using Wegovy is that you incorporate it into a plan for long-term success.
How to stay consistent with your healthy eating habits
Eating with a decreased appetite can be challenging. To help with this, try focusing on smaller meals throughout the day. If you struggle with recognizing hunger cues or remembering to eat, try setting alarms throughout the day. You may also better tolerate liquids than solid foods. Try incorporating protein shakes or smoothies into your routine.
Meal planning helps with consistent eating habits. Plan your week’s meals ahead of time, ensuring each eating occasion includes a protein and fiber source.
Adjusting your calorie intake for weight loss or maintenance
Your calorie intake should differ for weight loss and maintenance. A calorie deficit is necessary for weight loss. Incorporating more exercise into your routine supports weight maintenance, helping you achieve a calorie balance. A Season Registered Dietitian can help you adjust your calorie intake for weight loss or maintenance.
The importance of hydration and exercise
Hydration is key with Wegovy. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.
Regular exercise supports weight loss and minimizes any accompanying muscle loss. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training weekly.
Common Questions About the Wegovy Diet
What is the best diet to follow when on Wegovy?
The best diet to follow when on Wegovy depends on the individual’s time and cooking skills, lifestyle, habits, and preferences. Generally, it is recommended to eat smaller meals more frequently throughout the day and prioritize a high-protein, low-fat, and low-carb diet. Ensuring adequate protein intake minimizes muscle loss and promotes satiety.
Can you eat bananas or eggs on Wegovy?
Yes, you can eat bananas or eggs on Wegovy. Eggs provide lean protein and other essential nutrients like vitamins D and A and choline. Bananas are a good source of fiber, potassium, and magnesium.
How many calories should I eat per day while on Wegovy?
A Season Registered Dietitian can help you determine how many calories to eat per day while on Wegovy. Calorie needs vary based on the individual and that individual’s activity level.
How a Dietitian Can Help You Achieve Your Wegovy Weight Loss Goals
Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Wegovy and work with you to ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.
Foods to Limit or Avoid
Some foods may slow progress while on Wegovy, or even exacerbate side effects.
Fast food and fried foods: Why they can hinder your progress
Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort, similar to Wegovy’s side effects.
When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Incorporating fast and fried foods contributes calories and fills you up without providing the nutrients you need for weight loss.
Added sugars and processed snacks
Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.
High-fat dairy and alternatives
High-fat dairy products like whole milk, cream, cream cheese, and full-fat cheese or yogurt are calorie-dense. They can lead to consuming more calories than necessary, potentially slowing weight loss. Additionally, some people may be unable to tolerate high-fat foods while on Wegovy. High-fat dairy may exacerbate side effects like nausea.
Opt for non-fat dairy options instead of high-fat ones. Or consider a plant-based alternative, such as soy milk or pea protein milk, which have comparable protein, calcium, and vitamin D as regular milk.
Sample Meal Plan for a Week on Wegovy
Below are meal plan suggestions for a week on Wegovy. The meals are just ideas—what works for you may look different.
Breakfast: Simple, nutritious starts
Non-fat Greek yogurt parfait with fruit, chia seeds, and granola
Veggie and egg scramble with two to three eggs, spinach, diced tomatoes, and mushrooms paired with avocado or whole-grain toast
Overnight oats with non-fat milk or soymilk, fruit, and chia seeds
Protein smoothie with non-fat milk or soymilk, protein powder, spinach, and half of a frozen banana
Whole-grain toast topped with avocado, cottage cheese, and everything bagel seasoning
Smoked salmon and veggie wrap on a whole grain tortilla with spinach or arugula
Veggie egg muffins with shredded cheese
Lunch and dinner: Balanced meals to support weight loss goals
Quinoa bowl with grilled salmon, steamed broccoli, and asparagus
Lentil and spinach salad with cherry tomatoes, cucumber, and crumbled feta cheese
Vegetable stir-fry with tofu, zucchini, bell peppers, carrots, snap peas, and brown rice
Turkey and hummus collard wraps with shredded carrots and cucumber slices
Chickpea and avocado salad with arugula, red onion, and lemon vinaigrette paired with a veggie-based soup
Grilled shrimp with cauliflower rice, mushrooms, and asparagus
Ground turkey stuffed bell peppers with black beans, tomatoes, and spices
Baked cod with quinoa and steamed kale
Vegetarian chili with kidney beans, black beans, diced tomatoes, onions, peppers, and spices topped with avocado
Grilled chicken over mixed greens with edamame, shredded cabbage and carrots, and sunflower seeds
Snacks: Healthy options to curb hunger
Non-fat Greek yogurt with berries
Hummus with vegetable sticks like bell peppers, cucumbers, or carrots
Hard-boiled egg with avocado and everything bagel seasoning
Edamame with sea salt
Cottage cheese with sliced veggies, whole grain crackers, or fruit
A small (one-ounce) handful of unsalted nuts or seeds like pumpkin seeds, walnuts, and almonds
Chickpea or lentil snacks, such as roasted chickpeas or crackers, or chips made from these legumes
Tips for Long-Term Success on Wegovy
The important thing with using Wegovy is that you incorporate it into a plan for long-term success.
How to stay consistent with your healthy eating habits
Eating with a decreased appetite can be challenging. To help with this, try focusing on smaller meals throughout the day. If you struggle with recognizing hunger cues or remembering to eat, try setting alarms throughout the day. You may also better tolerate liquids than solid foods. Try incorporating protein shakes or smoothies into your routine.
Meal planning helps with consistent eating habits. Plan your week’s meals ahead of time, ensuring each eating occasion includes a protein and fiber source.
Adjusting your calorie intake for weight loss or maintenance
Your calorie intake should differ for weight loss and maintenance. A calorie deficit is necessary for weight loss. Incorporating more exercise into your routine supports weight maintenance, helping you achieve a calorie balance. A Season Registered Dietitian can help you adjust your calorie intake for weight loss or maintenance.
The importance of hydration and exercise
Hydration is key with Wegovy. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.
Regular exercise supports weight loss and minimizes any accompanying muscle loss. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training weekly.
Common Questions About the Wegovy Diet
What is the best diet to follow when on Wegovy?
The best diet to follow when on Wegovy depends on the individual’s time and cooking skills, lifestyle, habits, and preferences. Generally, it is recommended to eat smaller meals more frequently throughout the day and prioritize a high-protein, low-fat, and low-carb diet. Ensuring adequate protein intake minimizes muscle loss and promotes satiety.
Can you eat bananas or eggs on Wegovy?
Yes, you can eat bananas or eggs on Wegovy. Eggs provide lean protein and other essential nutrients like vitamins D and A and choline. Bananas are a good source of fiber, potassium, and magnesium.
How many calories should I eat per day while on Wegovy?
A Season Registered Dietitian can help you determine how many calories to eat per day while on Wegovy. Calorie needs vary based on the individual and that individual’s activity level.
How a Dietitian Can Help You Achieve Your Wegovy Weight Loss Goals
Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Wegovy and work with you to ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.
Foods to Limit or Avoid
Some foods may slow progress while on Wegovy, or even exacerbate side effects.
Fast food and fried foods: Why they can hinder your progress
Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort, similar to Wegovy’s side effects.
When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Incorporating fast and fried foods contributes calories and fills you up without providing the nutrients you need for weight loss.
Added sugars and processed snacks
Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.
High-fat dairy and alternatives
High-fat dairy products like whole milk, cream, cream cheese, and full-fat cheese or yogurt are calorie-dense. They can lead to consuming more calories than necessary, potentially slowing weight loss. Additionally, some people may be unable to tolerate high-fat foods while on Wegovy. High-fat dairy may exacerbate side effects like nausea.
Opt for non-fat dairy options instead of high-fat ones. Or consider a plant-based alternative, such as soy milk or pea protein milk, which have comparable protein, calcium, and vitamin D as regular milk.
Sample Meal Plan for a Week on Wegovy
Below are meal plan suggestions for a week on Wegovy. The meals are just ideas—what works for you may look different.
Breakfast: Simple, nutritious starts
Non-fat Greek yogurt parfait with fruit, chia seeds, and granola
Veggie and egg scramble with two to three eggs, spinach, diced tomatoes, and mushrooms paired with avocado or whole-grain toast
Overnight oats with non-fat milk or soymilk, fruit, and chia seeds
Protein smoothie with non-fat milk or soymilk, protein powder, spinach, and half of a frozen banana
Whole-grain toast topped with avocado, cottage cheese, and everything bagel seasoning
Smoked salmon and veggie wrap on a whole grain tortilla with spinach or arugula
Veggie egg muffins with shredded cheese
Lunch and dinner: Balanced meals to support weight loss goals
Quinoa bowl with grilled salmon, steamed broccoli, and asparagus
Lentil and spinach salad with cherry tomatoes, cucumber, and crumbled feta cheese
Vegetable stir-fry with tofu, zucchini, bell peppers, carrots, snap peas, and brown rice
Turkey and hummus collard wraps with shredded carrots and cucumber slices
Chickpea and avocado salad with arugula, red onion, and lemon vinaigrette paired with a veggie-based soup
Grilled shrimp with cauliflower rice, mushrooms, and asparagus
Ground turkey stuffed bell peppers with black beans, tomatoes, and spices
Baked cod with quinoa and steamed kale
Vegetarian chili with kidney beans, black beans, diced tomatoes, onions, peppers, and spices topped with avocado
Grilled chicken over mixed greens with edamame, shredded cabbage and carrots, and sunflower seeds
Snacks: Healthy options to curb hunger
Non-fat Greek yogurt with berries
Hummus with vegetable sticks like bell peppers, cucumbers, or carrots
Hard-boiled egg with avocado and everything bagel seasoning
Edamame with sea salt
Cottage cheese with sliced veggies, whole grain crackers, or fruit
A small (one-ounce) handful of unsalted nuts or seeds like pumpkin seeds, walnuts, and almonds
Chickpea or lentil snacks, such as roasted chickpeas or crackers, or chips made from these legumes
Tips for Long-Term Success on Wegovy
The important thing with using Wegovy is that you incorporate it into a plan for long-term success.
How to stay consistent with your healthy eating habits
Eating with a decreased appetite can be challenging. To help with this, try focusing on smaller meals throughout the day. If you struggle with recognizing hunger cues or remembering to eat, try setting alarms throughout the day. You may also better tolerate liquids than solid foods. Try incorporating protein shakes or smoothies into your routine.
Meal planning helps with consistent eating habits. Plan your week’s meals ahead of time, ensuring each eating occasion includes a protein and fiber source.
Adjusting your calorie intake for weight loss or maintenance
Your calorie intake should differ for weight loss and maintenance. A calorie deficit is necessary for weight loss. Incorporating more exercise into your routine supports weight maintenance, helping you achieve a calorie balance. A Season Registered Dietitian can help you adjust your calorie intake for weight loss or maintenance.
The importance of hydration and exercise
Hydration is key with Wegovy. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.
Regular exercise supports weight loss and minimizes any accompanying muscle loss. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training weekly.
Common Questions About the Wegovy Diet
What is the best diet to follow when on Wegovy?
The best diet to follow when on Wegovy depends on the individual’s time and cooking skills, lifestyle, habits, and preferences. Generally, it is recommended to eat smaller meals more frequently throughout the day and prioritize a high-protein, low-fat, and low-carb diet. Ensuring adequate protein intake minimizes muscle loss and promotes satiety.
Can you eat bananas or eggs on Wegovy?
Yes, you can eat bananas or eggs on Wegovy. Eggs provide lean protein and other essential nutrients like vitamins D and A and choline. Bananas are a good source of fiber, potassium, and magnesium.
How many calories should I eat per day while on Wegovy?
A Season Registered Dietitian can help you determine how many calories to eat per day while on Wegovy. Calorie needs vary based on the individual and that individual’s activity level.
How a Dietitian Can Help You Achieve Your Wegovy Weight Loss Goals
Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Wegovy and work with you to ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.
Foods to Limit or Avoid
Some foods may slow progress while on Wegovy, or even exacerbate side effects.
Fast food and fried foods: Why they can hinder your progress
Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort, similar to Wegovy’s side effects.
When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Incorporating fast and fried foods contributes calories and fills you up without providing the nutrients you need for weight loss.
Added sugars and processed snacks
Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.
High-fat dairy and alternatives
High-fat dairy products like whole milk, cream, cream cheese, and full-fat cheese or yogurt are calorie-dense. They can lead to consuming more calories than necessary, potentially slowing weight loss. Additionally, some people may be unable to tolerate high-fat foods while on Wegovy. High-fat dairy may exacerbate side effects like nausea.
Opt for non-fat dairy options instead of high-fat ones. Or consider a plant-based alternative, such as soy milk or pea protein milk, which have comparable protein, calcium, and vitamin D as regular milk.
Sample Meal Plan for a Week on Wegovy
Below are meal plan suggestions for a week on Wegovy. The meals are just ideas—what works for you may look different.
Breakfast: Simple, nutritious starts
Non-fat Greek yogurt parfait with fruit, chia seeds, and granola
Veggie and egg scramble with two to three eggs, spinach, diced tomatoes, and mushrooms paired with avocado or whole-grain toast
Overnight oats with non-fat milk or soymilk, fruit, and chia seeds
Protein smoothie with non-fat milk or soymilk, protein powder, spinach, and half of a frozen banana
Whole-grain toast topped with avocado, cottage cheese, and everything bagel seasoning
Smoked salmon and veggie wrap on a whole grain tortilla with spinach or arugula
Veggie egg muffins with shredded cheese
Lunch and dinner: Balanced meals to support weight loss goals
Quinoa bowl with grilled salmon, steamed broccoli, and asparagus
Lentil and spinach salad with cherry tomatoes, cucumber, and crumbled feta cheese
Vegetable stir-fry with tofu, zucchini, bell peppers, carrots, snap peas, and brown rice
Turkey and hummus collard wraps with shredded carrots and cucumber slices
Chickpea and avocado salad with arugula, red onion, and lemon vinaigrette paired with a veggie-based soup
Grilled shrimp with cauliflower rice, mushrooms, and asparagus
Ground turkey stuffed bell peppers with black beans, tomatoes, and spices
Baked cod with quinoa and steamed kale
Vegetarian chili with kidney beans, black beans, diced tomatoes, onions, peppers, and spices topped with avocado
Grilled chicken over mixed greens with edamame, shredded cabbage and carrots, and sunflower seeds
Snacks: Healthy options to curb hunger
Non-fat Greek yogurt with berries
Hummus with vegetable sticks like bell peppers, cucumbers, or carrots
Hard-boiled egg with avocado and everything bagel seasoning
Edamame with sea salt
Cottage cheese with sliced veggies, whole grain crackers, or fruit
A small (one-ounce) handful of unsalted nuts or seeds like pumpkin seeds, walnuts, and almonds
Chickpea or lentil snacks, such as roasted chickpeas or crackers, or chips made from these legumes
Tips for Long-Term Success on Wegovy
The important thing with using Wegovy is that you incorporate it into a plan for long-term success.
How to stay consistent with your healthy eating habits
Eating with a decreased appetite can be challenging. To help with this, try focusing on smaller meals throughout the day. If you struggle with recognizing hunger cues or remembering to eat, try setting alarms throughout the day. You may also better tolerate liquids than solid foods. Try incorporating protein shakes or smoothies into your routine.
Meal planning helps with consistent eating habits. Plan your week’s meals ahead of time, ensuring each eating occasion includes a protein and fiber source.
Adjusting your calorie intake for weight loss or maintenance
Your calorie intake should differ for weight loss and maintenance. A calorie deficit is necessary for weight loss. Incorporating more exercise into your routine supports weight maintenance, helping you achieve a calorie balance. A Season Registered Dietitian can help you adjust your calorie intake for weight loss or maintenance.
The importance of hydration and exercise
Hydration is key with Wegovy. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.
Regular exercise supports weight loss and minimizes any accompanying muscle loss. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training weekly.
Common Questions About the Wegovy Diet
What is the best diet to follow when on Wegovy?
The best diet to follow when on Wegovy depends on the individual’s time and cooking skills, lifestyle, habits, and preferences. Generally, it is recommended to eat smaller meals more frequently throughout the day and prioritize a high-protein, low-fat, and low-carb diet. Ensuring adequate protein intake minimizes muscle loss and promotes satiety.
Can you eat bananas or eggs on Wegovy?
Yes, you can eat bananas or eggs on Wegovy. Eggs provide lean protein and other essential nutrients like vitamins D and A and choline. Bananas are a good source of fiber, potassium, and magnesium.
How many calories should I eat per day while on Wegovy?
A Season Registered Dietitian can help you determine how many calories to eat per day while on Wegovy. Calorie needs vary based on the individual and that individual’s activity level.
How a Dietitian Can Help You Achieve Your Wegovy Weight Loss Goals
Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Wegovy and work with you to ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.
Foods to Limit or Avoid
Some foods may slow progress while on Wegovy, or even exacerbate side effects.
Fast food and fried foods: Why they can hinder your progress
Limit foods high in fat, which take longer to digest and lead to more indigestion. Moreover, fried and greasy foods contribute to gastrointestinal symptoms, such as abdominal bloating and discomfort, similar to Wegovy’s side effects.
When eating with reduced appetite, it is essential to prioritize nutrient-dense foods, limiting foods higher in calories but lower in vital nutrients. Incorporating fast and fried foods contributes calories and fills you up without providing the nutrients you need for weight loss.
Added sugars and processed snacks
Desserts and sugary drinks like soda and sweet tea raise blood sugar, increasing insulin and blood sugar fluctuations overall. Additionally, sugary beverages and desserts provide calories with minimal nutrition, contributing to excess weight gain.
High-fat dairy and alternatives
High-fat dairy products like whole milk, cream, cream cheese, and full-fat cheese or yogurt are calorie-dense. They can lead to consuming more calories than necessary, potentially slowing weight loss. Additionally, some people may be unable to tolerate high-fat foods while on Wegovy. High-fat dairy may exacerbate side effects like nausea.
Opt for non-fat dairy options instead of high-fat ones. Or consider a plant-based alternative, such as soy milk or pea protein milk, which have comparable protein, calcium, and vitamin D as regular milk.
Sample Meal Plan for a Week on Wegovy
Below are meal plan suggestions for a week on Wegovy. The meals are just ideas—what works for you may look different.
Breakfast: Simple, nutritious starts
Non-fat Greek yogurt parfait with fruit, chia seeds, and granola
Veggie and egg scramble with two to three eggs, spinach, diced tomatoes, and mushrooms paired with avocado or whole-grain toast
Overnight oats with non-fat milk or soymilk, fruit, and chia seeds
Protein smoothie with non-fat milk or soymilk, protein powder, spinach, and half of a frozen banana
Whole-grain toast topped with avocado, cottage cheese, and everything bagel seasoning
Smoked salmon and veggie wrap on a whole grain tortilla with spinach or arugula
Veggie egg muffins with shredded cheese
Lunch and dinner: Balanced meals to support weight loss goals
Quinoa bowl with grilled salmon, steamed broccoli, and asparagus
Lentil and spinach salad with cherry tomatoes, cucumber, and crumbled feta cheese
Vegetable stir-fry with tofu, zucchini, bell peppers, carrots, snap peas, and brown rice
Turkey and hummus collard wraps with shredded carrots and cucumber slices
Chickpea and avocado salad with arugula, red onion, and lemon vinaigrette paired with a veggie-based soup
Grilled shrimp with cauliflower rice, mushrooms, and asparagus
Ground turkey stuffed bell peppers with black beans, tomatoes, and spices
Baked cod with quinoa and steamed kale
Vegetarian chili with kidney beans, black beans, diced tomatoes, onions, peppers, and spices topped with avocado
Grilled chicken over mixed greens with edamame, shredded cabbage and carrots, and sunflower seeds
Snacks: Healthy options to curb hunger
Non-fat Greek yogurt with berries
Hummus with vegetable sticks like bell peppers, cucumbers, or carrots
Hard-boiled egg with avocado and everything bagel seasoning
Edamame with sea salt
Cottage cheese with sliced veggies, whole grain crackers, or fruit
A small (one-ounce) handful of unsalted nuts or seeds like pumpkin seeds, walnuts, and almonds
Chickpea or lentil snacks, such as roasted chickpeas or crackers, or chips made from these legumes
Tips for Long-Term Success on Wegovy
The important thing with using Wegovy is that you incorporate it into a plan for long-term success.
How to stay consistent with your healthy eating habits
Eating with a decreased appetite can be challenging. To help with this, try focusing on smaller meals throughout the day. If you struggle with recognizing hunger cues or remembering to eat, try setting alarms throughout the day. You may also better tolerate liquids than solid foods. Try incorporating protein shakes or smoothies into your routine.
Meal planning helps with consistent eating habits. Plan your week’s meals ahead of time, ensuring each eating occasion includes a protein and fiber source.
Adjusting your calorie intake for weight loss or maintenance
Your calorie intake should differ for weight loss and maintenance. A calorie deficit is necessary for weight loss. Incorporating more exercise into your routine supports weight maintenance, helping you achieve a calorie balance. A Season Registered Dietitian can help you adjust your calorie intake for weight loss or maintenance.
The importance of hydration and exercise
Hydration is key with Wegovy. Aim for at least 64 fluid ounces (8 cups) of water or other noncaloric beverages (think unsweetened tea or coffee) daily. Limit carbonated beverages, pending gastrointestinal (GI) tolerance and satiety.
Regular exercise supports weight loss and minimizes any accompanying muscle loss. The U.S. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training weekly.
Common Questions About the Wegovy Diet
What is the best diet to follow when on Wegovy?
The best diet to follow when on Wegovy depends on the individual’s time and cooking skills, lifestyle, habits, and preferences. Generally, it is recommended to eat smaller meals more frequently throughout the day and prioritize a high-protein, low-fat, and low-carb diet. Ensuring adequate protein intake minimizes muscle loss and promotes satiety.
Can you eat bananas or eggs on Wegovy?
Yes, you can eat bananas or eggs on Wegovy. Eggs provide lean protein and other essential nutrients like vitamins D and A and choline. Bananas are a good source of fiber, potassium, and magnesium.
How many calories should I eat per day while on Wegovy?
A Season Registered Dietitian can help you determine how many calories to eat per day while on Wegovy. Calorie needs vary based on the individual and that individual’s activity level.
How a Dietitian Can Help You Achieve Your Wegovy Weight Loss Goals
Dietary modifications can be challenging. A Season Dietitian can help you navigate eating on Wegovy and work with you to ensure you consume enough essential nutrients. Season Dietitians work with you to build a meal plan tailored to your needs, preferences, and lifestyle. Bonus: Most insurance networks cover services provided by Season Dietitians.
