Wegovy Diet Plan: What to Eat on Wegovy

There is no official Wegovy-specific diet, but following a healthy and balanced diet that prioritises fibre intake, healthy fats, and protein will always help and support weight loss. This is the case whether you’re taking weight loss medication like Wegovy or trying to lose weight without medication.

There is no one-size-fits-all diet plan to help you lose weight on Wegovy, but there are several healthy, balanced meals that you could start to include in your weekly cooking.

Here are some suggestions for breakfast, lunch, and dinner to give you some inspiration. Remember, all of these meal ideas can be adapted to your tastes and what works for you.

Aim for a simple, nutritious start to the day that will keep you full for a while, such as:

Eggs – poached, scrambled or an omelette. Served with any vegetables you like, such as tomatoes, mushrooms, or spinach, with a side of wholegrain toast.

Yoghurt bowl – low-fat Greek yoghurt with no-sugar granola and any fruit you like, such as blueberries, raspberries, banana, or strawberries. Add chia seeds for an added nutritional boost.

Oats – overnight oats made with non-fat, skimmed, or soya milk. Works great with chia seeds, peanut butter, and banana.

Try to listen to your hunger cues at dinner and control your portion size. Aim for complex carbs to help you feel satisfied, and good-quality food to help you end the day feeling good.

Here are some meal bases and potential pairings:

Snacks

You may find that you’re not hungry enough to snack while on Wegovy, but if you are, here are a few snack options for the week to help you feel satisfied:

Here’s a sample plan for a week’s meals on Wegovy to support weight loss. You should be aiming for portion-controlled but nutrient-dense meals that follow the ‘balanced meal’ guide in this article.

We’ve also created this in a handy printable PDF, which you can access and save to your device for whenever you need it: Wegovy diet plan PDF.

Your appetite will be suppressed on Wegovy, which will make it easier to eat less. Eating mindfully and prioritising foods that are nutritious when you do eat is key to achieving your weight loss goals, and feeling better and healthier.

Different food groups can provide different benefits to your body while on Wegovy. They include:

1. Vegetables (focus on nutrient-dense, low-carb options)

Vegetables are an important part of any meal on Wegovy because they tend to be nutritious, hydrating, low in calories, and high in fibre. They will help you feel fuller for longer and reduce overeating.

Always aim for half of your plate to be filled with vegetables and focus on eating:

Nutrient-dense vegetables

A reduced calorie intake on Wegovy means you need to pack in as many nutrients as you can, as you’ll be eating less. Focusing on nutrient-dense vegetables full of vitamins, minerals, and antioxidants is crucial. Some examples include:

• leafy greens (spinach, kale, and rocket)
• beetroot
• carrots
• asparagus

Cruciferous vegetables

Cruciferous vegetables are high in fibre, which means that they take longer to digest. This benefits the body by keeping blood sugar regulated and helping you to stay full for longer. Cruciferous vegetables include:

• broccoli
• cauliflower
• brussels sprouts
• red cabbage

Non-starchy vegetables or low-carb options

Carbohydrates can spike blood sugar and make you feel hungrier, so non-starchy vegetables that contain fewer carbohydrates are a healthier choice. It’s a good idea to fill at least half of your plate with non-starchy vegetables. Here are some examples:

• leafy greens (kale and spinach)
• peppers
• courgettes
• mushrooms
• artichoke
• cucumber
• aubergine
• cabbage
• tomatoes
• celeriac

Most vegetables contain some carbohydrates, and while these are important for energy and balanced meals, there are small changes you can make to avoid the higher-carb options. For example, sweet potatoes are lower in carbs than normal potatoes.

2. Fruits (prioritise whole fruits and fibre-rich options)

Eating plenty of fruit is a good idea while taking Wegovy. The best options are fruits that are high in fibre and water content, as this will help you stay hydrated and feel fuller for longer. Certain fruits also contain lots of nutrients like antioxidants and vitamins that you may be missing when you are eating less on Wegovy.

For weight loss, it’s important to prioritise eating ‘whole’, fresh, or unprocessed fruits because fruit products like juices often contain a lot of added sugar and a lot less fibre. Some great options to up your fruit intake include:

• berries (blueberries, raspberries, and strawberries) – high in vitamins and can help to reduce blood pressure, inflammation, and cholesterol
• citrus fruits (oranges and grapefruit) – low calorie, vitamin-ric,h and high in antioxidants
• kiwis – nutritious and high in fibre
• apples and pears (with skin for fibre) – low-calorie but high in fibre and contain polyphenols which can prevent the accumulation of visceral fat around the organs

3. Lean proteins (to support muscle mass & satiety)

Getting enough protein when taking Wegovy will help you achieve a balanced diet. It can also help you to maintain and build muscle mass while you are losing weight, as long as you are following an exercise plan.

Eating lean proteins also helps us to feel satisfied after a meal and, therefore, less likely to snack or overeat. Some examples of lean (not fatty) proteins may include:

• skinless poultry (chicken and turkey)
• fish and seafood (salmon, cod, hake or tilapia, and prawns)
• eggs (especially egg whites)
• tofu and tempeh (plant-based options)
• legumes (chickpeas, lentils, kidney beans, and black beans)

4. Whole grains (for energy and sustained fullness)

Whole grains are key to meeting your weight loss goals and achieving a balanced diet. They are referred to as ‘complex carbohydrates’, as they contain fibre and provide slow-release energy. This is because they take longer to be digested and absorbed by the body than refined or ‘processed’ carbs.

Eating complex carbohydrates can aid weight loss, curb cravings, and reduce overeating. Some examples of ‘complex carbs’ include:

• quinoa, farro, and bulgar wheat
• oats and barley
• brown rice
• whole wheat bread

5. Healthy fats (for heart health and satiety)

It’s important to have some fat in our diets, but these should be healthy fats and unsaturated fats wherever possible, especially as you take Wegovy. Healthy fats can provide benefits for heart health and vitamin production, in addition to helping you to feel satisfied and full after eating.

Examples of healthy fats include:

• avocados
• oily fish containing omega-3 fatty acids (salmon, mackerel, and sardines)
• nuts containing omega-6 fatty acids (walnuts, almonds, and cashews)
• seeds (flaxseeds and chia seeds)
• olive oil

6. Dairy or plant-based alternatives (low-fat or plant-based options preferred)

Some sources of dairy and their plant-based counterparts can provide high-protein and low-fat but satisfying ingredients for your meals while on Wegovy. Examples of these include:

• Greek and or natural yoghurt or plant-based alternative (non-fat or low-fat options)
• cottage cheese and quark
• almond milk, soy milk, low-fat, or skimmed dairy milk
• tofu

While taking Wegovy, you should always aim to create a balanced plate each time you have a meal. A balanced meal should provide a bit of each food group for the energy and nutrients your body needs to function, and getting these proportions right will help you to achieve your weight loss goals on Wegovy.

Your plate should look a bit like this and include:

• Half a plate of non-starchy vegetables such as cauliflower, mushrooms, bell peppers, asparagus, onions, carrots, broccoli, celery and tomatoes.
• A quarter plate of lean or low-fat protein, such as chicken, turkey, fish or seafood, beans, chickpeas, eggs, tofu or tempeh.
• A quarter plate of complex carbohydrates such as brown rice, couscous, quinoa, potatoes or sweet potatoes and whole wheat pasta.
• A small amount of healthy fat (around 2 tablespoons). For example, an olive oil dressing or a dip, like hummus or avocado. You could also add low-fat cheese, such as feta or cottage cheese, to your dish. Or, try sprinkling some nuts and seeds over the top, such as sunflower seeds or walnuts.

You can also find more information from the NHS on eating a balanced diet and how much of each food group you need to consume.

If you start your weight loss treatment on Wegovy with Asda Online Doctor, we’ll provide you with a resource pack on diet and exercise to help you with your journey.

To achieve the best possible weight loss results on Wegovy, you should aim to limit or avoid foods that are high in unhealthy fats, contain a lot of sugar, or are processed to be high in calories with low nutritional value. Wegovy should help you to implement these changes, as research shows semaglutide can help with appetite and food cravings, provide better eating control and lowering your preference for fatty foods.

Foods to limit and avoid include:

Highly processed foods

Ultra-processed or highly processed foods often contain a lot of preservatives and added fat, salt, and sugar. This means that they have a high calorie content but low nutritional value, increasing your calorie intake without leaving you feeling satisfied. They can also worsen the gastrointestinal symptoms associated with Wegovy.

Highly processed foods to avoid include:

• packaged snacks like crisps, cake, and biscuits
• some ready meals
• fast food and takeaways
• sweets and chocolate
• some processed meats like burgers, sausage, and bacon
• ‘diet’ soft drinks containing sweeteners – although diet seems like a good option, artificial sweeteners can confuse your body, leading to more cravings

Sugary foods and drinks

Foods that contain a lot of sugar can result in blood sugar spikes and weight gain. Avoiding food and drink with a lot of added sugar on Wegovy can also help control side effects. Try to avoid:

• full-fat, fizzy soft drinks and energy drinks
• baked goods like cakes and pastries
• sweets, candies, and chocolate
• desserts

Fried and high-fat foods

There are 2 types of unhealthy fats – saturated and trans fats. It’s important to limit or completely avoid these types of fats as much as possible for a healthy diet. Eating them regularly is linked to a number of health issues such as obesity, insulin resistance, type 2 diabetes, high cholesterol, and an increased risk of heart disease.

Some foods high in unhealthy fats to avoid include:

• fast food and takeaways (pizzas, chinese, and burgers)
• fried food such as chips, fries, fried chicken, and doughnuts
• butter, lard, and ghee
• full-fat dairy products like milk, cream, and hard cheese
• high-fat and processed meats such as ham, burgers, bacon, and sausages
• palm and coconut oil

These fats can also increase side effects affecting your stomach and bowels on Wegovy because they are greasy and slow gastric emptying, such as indigestion, nausea, and constipation.

Refined carbs

Refined carbohydrates are highly processed, which removes natural nutrients and fibre, leaving processed grains and sugar as their main ingredients. Eating too many refined carbs can affect weight loss efforts because they can cause blood sugar to spike and crash, and they are digested very quickly, leaving you unsatisfied and more likely to eat more.

Some examples of refined carbs to avoid include:

• white bread
• white rice
• white pasta
• anything made with white flour
• pastries
• sweetened cereals

An easy switch you can make from refined carbohydrates is their whole grain alternatives, such as whole-meal and whole-wheat bread, rice, and pasta.

Alcohol, caffeine, and sugary beverages

Limiting your consumption of alcohol, caffeine, and sugary beverages while taking Wegovy is a good idea to help with weight loss, as they often contain a lot of sugar and calories without much nutritional benefit. These drinks can also affect your metabolism, blood sugar, and appetite control.

Try to limit and avoid:

• alcohol
• carbonated drinks, such as fizzy drinks and beer
• caffeinated drinks, including coffee, tea and energy drinks

These drinks can all increase the side effects of Wegovy, such as bloating, indigestion and nausea, so limiting and avoiding them may help to improve your symptoms.

“Everyone’s weight loss journey looks different, and adjusting to changes to your diet will take time. You should not try to eliminate all of these foods from your diet at once, as this can lead to increased cravings and binges. Instead, try to make changes that are gradual and sustainable. This way, you are more likely to consciously avoid unhealthy snacks and beverages. And remember, you can still enjoy these foods and drinks occasionally. The Wegovy diet plan should help you find a healthier balance that you can stick to even after you stop taking the medication, so you do not put weight back on in the future." – Dr Brenda Ikeji, Medical Editor.

Adapting your diet while on Wegovy can help you manage Wegovy side effects you may be experiencing, such as nausea or vomiting, diarrhoea, constipation, and indigestion. In this section, we look at some common side effects and how you can help to reduce or avoid them by making changes to your diet.

Nausea and vomiting

If you’re experiencing nausea or vomiting on Wegovy, try:

• eating bland foods like crackers or wholemeal toast
• consuming ginger tea or even raw ginge, as ginger can naturally provide nausea relief
• hydrating – try to sip water rather than drinking large amounts at once
• eating smaller portions and avoiding rich, greasy, or spicy foods

Constipation

If you’re experiencing constipation on Wegovy:

• eat food that is high in fibre, such as beans and lentils, whole grains, and flaxseeds
• eat berries or prunes
• drink plenty of fluids and foods with a high water content, such as cucumbers and watermelon

We also recommend stretching and exercise, as this can stimulate digestion.

Indigestion or other gastrointestinal side effects

For gastrointestinal discomfort from Wegovy, you can:

• eat foods that are easy to digest, such as porridge oats or bananas
• avoid acidic foods like citrus fruits or tomatoes, as these can make your symptoms worse
• remain upright after eating

You can also take over-the-counter medication to ease symptoms if needed, or speak to a doctor or pharmacist about prescription treatments for indigestion and acid reflux.

Diarrhoea

If you experience diarrhoea on Wegovy, you should:

• eat low-fibre foods like banana, rice, or applesauce
• drink plenty of water to rehydrate after having diarrhoea