Wegovy Diet Plan: What to Eat on Wegovy

Wegovy (semaglutide) can be a valuable tool for your weight loss journey. Clinically proven to help you shed the pounds, the medication works by reducing your appetite, preventing food cravings, and making you feel fuller for longer. But what can you do to enhance these results further?

Eating a healthy diet and taking regular exercise are two of the most important elements for any weight loss strategy, as they can help you achieve a calorie deficit and keep you on the straight and narrow. So, is there a specific Wegovy diet plan you should follow?

Join us as we outline what to eat on Wegovy, how many calories you should consume, and what a healthy diet looks like, so you have the best chance of making an informed decision. 

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The Importance of a Healthy Wegovy Diet & Exercise

While taking Wegovy can yield remarkable results, using the medication alone won’t lead to a substantial amount of weight loss. Achieving and maintaining your goals takes a combination of a healthy diet and regular physical activity. It’s crucial to reduce your calorie intake and make mindful food choices.

Clinical trials have supported this, with one study finding that individuals taking semaglutide at a dose of 2.4mg lost an average of 14.9% of their body weight after 68 weeks of treatment, whilst also following a diet and exercise plan.

How Many Calories Should I Eat on Wegovy?

Although there’s no set calorie target for Wegovy, you’ll likely consume somewhere between 1,200 and 2,000 calories per day. The aim is to achieve a calorie deficit by eating 300 to 500 fewer calories than usual and increasing your exercise levels to induce and maintain weight loss, even after Wegovy treatment has ended. 

Wegovy Diet Tips

There is no official Wegovy diet plan to follow, but several tips and tricks can help you achieve your weight loss goals. It’s essential to focus on nutrient-dense foods, such as fruits, vegetables, and whole grains, to help your body obtain all the necessary nutrients to remain healthy. Listening to your body is also crucial for success.

Here are some key Wegovy diet tips for you to be aware of. 

Eat a Balanced Diet

A balanced diet provides all the nutrients the body needs in the correct amounts to maintain health and a healthy weight. It involves eating a wide range of foods, including fruit, vegetables, wholegrains, and lean proteins and meats, while minimising your intake of foods that are rich in sugar, salt, and unhealthy fats.

The UK’s healthy eating model is called the Eatwell Guide, which states that you should aim to do the following:

• Eat at least 5 portions of fruit and veg per day
• Focus your meals around wholegrain, starchy carbohydrates like wholewheat pasta, sweet potatoes, and brown rice
• Have 2 portions of oily fish per week
• Eat beans, pulses, and legumes
• Choose lower-fat and lower-sugar dairy and dairy substitutes
• Opt for unsaturated fats rather than saturated types

Eat Small and Frequently

Wegovy can cause gastrointestinal side effects because it works by slowing digestion to reduce appetite and prevent overeating. This means food can sit in the stomach longer, contributing to side effects such as bloating and gas. By eating smaller, more frequent meals on Wegovy, you can minimise these effects, maintain optimal energy levels, and prevent overeating.

Most of us are accustomed to eating three larger meals throughout the day, but with Wegovy, this can result in food lingering in the stomach. To combat this, try splitting your meals into six smaller ones to aid digestion and support the benefits of Wegovy. 

Incorporate Protein While Snacking and Eating

Increasing your protein intake is an excellent way to increase feelings of fullness, reduce calorie intake, and preserve muscle mass, which supports a healthy metabolism. Research also shows that a high-protein diet not only supports weight loss but also reduces the risk of cardiovascular disease by lowering blood fats (triglycerides) and blood pressure.

For weight loss, you should aim to consume 1.2 to 1.6 grams of protein per kilogram of body weight. Remember to spread this out across your meals and snacks throughout the day.  

Listen to Your Body

To get the most out of your Wegovy treatment, it’s crucial to listen to your body and tailor your eating habits accordingly. Because Wegovy slows down stomach emptying, you’ll need to pay closer attention to hunger and fullness cues to avoid overeating and unnecessary discomfort.

Stopping eating when you feel satisfied may be a relatively new concept, but it can help reduce the risk of nausea and bloating. Checking for non-hunger cues and analysing times when you may think you’re hungry, such as during periods of boredom, stress, or even thirst, can also help curb unnecessary cravings. The important thing is to listen to your body and try to understand what it may be telling you. 

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What to Eat on Wegovy

Because Wegovy suppresses your appetite, dietary choices play a pivotal role. You will need to be mindful of what you eat and focus on nutrient-dense foods to help you achieve your weight loss goals, stay motivated, and improve your overall health. Different types of foods offer different benefits. The foods you should be aiming to eat are explored below. 

Fruit & Vegetables

Fruit and vegetables are an important part of meals and snacks, making it easier to eat less while also incorporating more fibre and nutritional content into your diet. They can help keep you feeling fuller for longer, and can provide excellent snacking options. Try to eat as many different colours and varieties as possible.

Choose whole fruits rather than juices, which can be low in fibre and high in sugar. Some tasty options include:

• Berries, like strawberries, blueberries, raspberries, and blackberries, are rich in antioxidants and can lower cholesterol and blood pressure 
• Citrus fruits, like oranges, lemons, and limes, are excellent sources of vitamin C and have numerous anti-inflammatory properties – they also make a great addition to water to give it added flavour
• Bananas, particularly green bananas, have many health benefits, especially relating to gastrointestinal symptoms, weight control, and blood glucose regulation

Vegetables should make up half your plate at mealtimes and can include:

• Highly nutritious varieties, like dark green leafy types, asparagus, carrots, and sweet potatoes
• Low-carb options, such as pepper, courgettes, tomatoes, mushrooms, aubergine
• Cruciferous vegetables, like broccoli, Brussels sprouts, cauliflower, cabbage

Protein

Protein is a critical component of the diet, especially when trying to lose weight, as it helps build and maintain muscle mass, increase metabolism, and enhance weight loss. You should choose lean proteins, which will help you feel satisfied for longer after a meal, curbing the need to snack. Examples include:

• skinless chicken and turkey breast
• eggs
• lean cuts of red meat
• tofu
• edamame
• legumes
• fish including shellfish

Fibre

Fibre is an indigestible material that’s found in plant foods, like fruits, vegetables, and wholegrains. It is available in two forms: insoluble and soluble. Insoluble fibre cannot dissolve in water and helps bulk up your stools, preventing constipation. It is found in wholegrains, nuts, seeds, the skins of fruit and vegetables, and bran.

Soluble fibre, on the other hand, does dissolve in water to form a gel-like substance that can slow digestion and help control blood sugar and cholesterol levels. It can be found in apples, avocados, bananas, carrots, barley, peas, oats, and psyllium husk.

Fibre also helps to feed your gut microbiome – the tiny ecosystem of bacteria and other microbes that perform health-benefitting jobs. Some of these jobs include:

• supporting healthy digestion
• building a healthy immune system
• lowering the risk of chronic diseases  

Healthy Fats

Many people instantly think that all fats are bad, but they’re not. There are fats, particularly unsaturated types, that your body needs to maintain your heart and brain health, support vitamin synthesis, and provide you with energy. Healthy fats include:

• Monounsaturated: avocados, peanut butter, almonds, hazelnuts, sesame, sunflower, and pumpkin seeds, olive oil 
• Polyunsaturated fats: soybean, corn, and safflower oil, walnuts, flaxseeds, salmon, mackerel, tuna, and herring

Whole Grains

Wholegrains are complex carbohydrates that slowly release energy, making you feel less hungry and avoiding blood sugar spikes and crashes. They are digested slowly by the body and are perfect alternatives to refined or processed carbs like chips, French fries, white rice, bread, and pasta.

Some good wholegrain examples include:

• brown rice
• wholewheat pasta
• wholemeal bread
• barley
• oats
• quinoa
• bulgar wheat

Foods and Drinks to Avoid When Taking Wegovy

To achieve the best weight loss results with Wegovy, it is crucial to avoid foods that can hinder its effectiveness. This means avoiding:

• High-sugar or fatty foods: These can undermine your weight loss efforts; mindful eating is key to consistent weight loss. Swap out unhealthy choices, such as fast food, processed foods, and sugary drinks, for healthier alternatives.
• Greasy, oily, spicy, and heavy meals: Can worsen Wegovy side effects, such as nausea, vomiting, and diarrhoea, or may cause these side effects to occur more frequently.
• Alcohol: It’s recommended to abstain from alcohol while taking Wegovy, as it can cause dehydration, make side effects worse, and you’re more likely to develop unhealthy eating habits and crave high-sugar or high-salt foods. Most alcoholic drinks, such as wine, lager, and cider, are also high in calories, which can hinder your progress.

For more information on foods to avoid when taking Wegovy, please refer to our dedicated article. 

The Importance of Staying Hydrated on Wegovy 

Wegovy can cause some common digestive system side effects, such as nausea, vomiting, or diarrhoea (as indicated in the Patient Information Leaflet). Studies also suggest that GLP-1 injections, like Wegovy, can suppress water intake. While other case reports have demonstrated that acute kidney injuries in people who use Wegovy are more likely in people who experience severe gastrointestinal side effects. To mitigate the risk of dehydration, especially if you have kidney issues, adequate fluid intake is crucial.

The recommended amount of water to consume each day is 8 glasses. Drinking plenty of water while taking Wegovy can also help keep your stomach feeling full between meals, and it’s a healthy habit to replace soda or caffeine consumption.

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• Weekly injection
• Reduces risk of heart attack & stroke

• Discreet delivery next working day
• Online prescription - No doctor visit

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Introducing the 7-Day Diet Plan for Weight Loss

If you’re looking for inspiration when putting together your Wegovy diet plan, Prescription Doctor is here to help. We’ve put together a comprehensive 7-day recipe guide that’s specifically tailored for weight loss injections such as Wegovy, Mounjaro, and Nevolat.

Our diet plan offers balanced, nutrient-rich meals that keep you full and satisfied, helping you achieve your weight loss goals. Each day includes a variety of proteins, produce, and healthy starches to keep your diet diverse and enjoyable.

Follow a vegan diet? No problem! We’ve also put together a 7-day vegan meal plan to help you supercharge your wellness journey. This is just another way in which Prescription Doctor can help you every step of the way. 

Start Your Wegovy Journey With Prescription Doctor

Now that you have a better understanding of what to include in a Wegovy diet plan, it’s time to take your first steps towards a healthier new you. The question is, who should you trust to accompany you throughout this journey and provide the support you need?

Since 2013, Prescription Doctor has helped countless people just like you achieve their weight loss goals. We understand that there’s no one-size-fits-all approach, which is why we tailor our consultation service to your exact requirements.

Our licensed and experienced clinicians will determine whether Wegovy is suitable for your needs or recommend an alternative where necessary. They will also be on hand to answer any queries you may have, and regularly check in with you to ensure everything is working as it should.

In addition, we have a wealth of information at your disposal on our website. Covering subjects such as how to use the injection pen, the dosage schedule, a week-by-week weight loss guide, and how much the treatment costs, we have everything you need to make your journey a success. You can even check out reviews from real Wegovy users to help you make a decision.

Ready to get started? Begin your Wegovy consultation with Prescription Doctor today.

Authored By

Leanne Edermaniger

Medical Content Writer

Leanne is a science and health content writer focusing on human health and biology while utilising her solid academic background.

Published on: 05/10/2023 Re-Published on: 15/10/2025

Reviewed By

Mohamed Imran Lakhi

MPharm - Lead Pharmacist

Imran Lakhi is the superintendent pharmacist and founder at Prescription Doctor. He has been at the core of our team.

Reviewed on: 15/10/2025