Wegovy® Diet: What to Eat on Wegovy®
Wegovy® (semaglutide) is a once‑weekly injection used for long‑term weight management in adults. It’s a powerful medicine for weight loss, but it’s not magic: The injection works best alongside a balanced diet and regular physical activity.
Wondering what to eat on Wegovy®? There’s no specific Wegovy® diet, and what works for one person may not work for the next. Your ideal meal plan may differ from someone else’s, but the tips below can help guide you.
Below, you’ll learn what to eat on Wegovy® to keep energy steady, reduce common side effects like nausea, and support sustainable fat loss.
What to Eat on Wegovy®
There’s no specific Wegovy® diet plan, but healthy eating habits will make it easier to reach your weight loss goals.
Before we discuss what to eat on Wegovy®, let’s go over how this medicine works.
Wegovy® contains semaglutide, a GLP-1 receptor agonist. This means it mimics GLP-1, a naturally occurring hormone that regulates appetite, stabilises blood sugar (glucose) levels, and slows down gastric emptying.
Regarding eating on Wegovy®, you’ll want to consider:
Reducing calories. In order to lose weight, you’ll have to eat a calorie-controlled diet, meaning eating fewer calories than you burn each day. Wegovy® makes this easier by reducing cravings.
Managing energy levels. While you’ll want to reduce your overall calorie intake, it’s important to still eat enough to keep your body functioning at an optimal level.
Fuelling workouts. Wegovy® works best when combined with exercise. To have the energy you need to work out and build muscle, you need to eat enough nutritious food.
Managing side effects. Adjusting your diet can help you reduce the common side effects of Wegovy®, like nausea, constipation, and diarrhoea.
Below are practical, flexible food strategies that can help you reduce side effects and make the most of your Wegovy® weight loss plan.
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Wegovy® Food List
Whether you’re on Wegovy® or another weight loss medication, you’ll want to prioritise protein, veggies, and other whole foods, all while maintaining a caloric deficit.
Lean Proteins
Eating enough protein is critical for fat loss. Protein helps keep you feeling full longer, so your appetite remains stable throughout the day. It also helps you preserve lean muscle mass while you lose weight. If you’re doing any form of strength training, make sure you’re eating enough protein.
Lean protein-rich foods to incorporate into your eating plan:
Chicken and turkey (ideally skinless and grilled)
Beef and pork (lean, trimmed of visible fat)
Fish (like salmon, cod, snapper, etc.)
Eggs
Tofu, tempeh, and seitan
Protein bars and shakes can help you reach your goals, too. Just be aware that many of these foods contain added sugars. Whenever possible, get your protein through whole foods.
Non-Starchy Veggies
Vegetables are an essential component of a healthy diet. Non-starchy vegetables, in particular, are low in calories but high in fibre and nutrients. This helps keep you full without spiking your blood sugar.
Starch isn’t inherently bad — but it does tend to contain more calories than other carbs. White and sweet potatoes, corn, and winter squash are examples of starchy veggies. These are okay in moderation.
Non-starchy vegetables to include:
Leafy greens (kale, spinach, rocket)
Courgettes
Peppers
Mushrooms
Asparagus
Aubergine
Artichokes
Mix these into soups or salads, or serve them as colourful side dishes.
Nut and Seeds
Nuts and seeds are packed with healthy fats, fibre, and protein. They can be high in calories, considering their volume, so moderation is key.
Nutritious nuts and seeds include:
Flaxseeds
Almonds
Walnuts
Cashews
Chia seeds
Nuts and seeds can be added to smoothies, salads, oatmeal, or yoghurt for a nutrient boost. Nut butters are also a versatile food worth adding to your larder if you enjoy them. You can also eat a handful of nuts on their own as a healthy snack.
Whole Grains
Whole grains are healthier in part because bran — the nutritious part of the grain — hasn’t been removed during food processing. Containing slow-release complex carbohydrates, these nutrient-dense options are perfect for helping you feel satisfied without spiking blood sugar levels.
Some wholemeal foods to include:
Quinoa
Wild and brown rice
Oatmeal
Bulgur wheat
Farro
Wholemeal flour and breads
Refined grains are often processed because removing the bran can extend their shelf life. However, refined carbohydrates — like white bread — often contain fewer nutrients and fibre than wholemeal options.
Legumes
Legumes are a great source of plant protein. They help support digestion and keep you fuller for longer. Diets with a higher legume intake are associated with a lower body weight.
Examples of legumes to include in your personal Wegovy® diet plan:
Chickpeas
Lentils
Garden peas
Beans
Peanuts
Add these to soups, curries, salads, or veggie dishes.
Whole Fruit
Whole fruit offers a simple, healthy way to satisfy your sweet tooth. Fruits are full of nutrients and fibre — opt for fresh or frozen with no added sugars.
Some examples of whole fruits to include in your Wegovy® diet plan:
Berries
Apples
Pears
Peaches
Plums
Oranges
Avocado (technically a fruit and loaded with healthy fats)
Bananas are also an affordable, tasty whole fruit — but they’re high in starch. Try to enjoy these in moderation.
Low-Fat Dairy
Dairy products offer nutrients like vitamin D and calcium, plus they can support digestive and bone health. Dairy products can be high in fat, which pushes up their calorie count. If you eat dairy, you may want to choose a lower-fat option.
Some low-fat dairy products to include:
Cottage cheese
Low-fat or skimmed milk
Low-fat cheese
Low-fat yoghurt
Greek yoghurt
As a bonus, plain yoghurt is linked to improved gut health, which plays a crucial role in the digestive system. If you’re struggling with digestive issues on Wegovy®, sugar-free yoghurt can be a good source of probiotics.
Healthy Fats
It’s important to get a decent amount of healthy fats while trying to lose weight.
Unsaturated fats provide essential fatty acids (omega‑3 and omega‑6), aid absorption of vitamins A, D, E and K, help regulate hormones, and add flavour and satiety to meals so you feel satisfied on fewer calories.
Good examples of healthy fats include:
Oily fish
Rapeseed oil (canola oil)
Olive oil
Avocado
Seeds, nuts, and nut butters
The NHS (National Health Service) Eatwell Guide suggests opting for unsaturated fats instead of saturated fats. In excess, saturated fats are associated with high cholesterol levels, heart disease, and other health issues.
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How Much to Eat While on Wegovy®
Wegovy® lowers appetite, which makes it easier to stick to a reduced-calorie diet. This makes weight loss a little easier.
To reach your weight loss goals, you’ll want to maintain what’s known as a calorie deficit. This means your body is using more calories than what you take in each day. In a calorie deficit, your body will start burning fat.
According to the NHS, the average adult woman uses about 2,000 kcal a day, and for men, it’s 2,500. The NHS recommends women eat 1,400 kcal a day if they’re trying to lose weight or 1,900 kcal for men. However, this will vary depending on your activity level, age, height, and starting weight.
Tracking your calorie intake — through a calorie tracking app, for instance — can help you stay accountable and figure out what calorie deficit works best for you.
Still, it’s important not to eat too little. If you don’t eat enough, you may experience fatigue, muscle loss, or even hair loss. Remember, your body needs food to function!
Foods to Avoid When Taking Wegovy®
There are no real off-limits foods when using Wegovy®. Almost everything can be enjoyed in moderation.
Having said that, you might want to avoid foods that aggravate the common side effects of Wegovy®, such as nausea, vomiting, diarrhoea, and heartburn (acid reflux). Skip anything that tends to irritate your stomach.
Here are some foods you may want to avoid:
Fast foods
High-fat foods
Oily or fried foods
High-sugar drinks (like fruit juices and fizzy drinks)
Fatty cuts of meat
Highly processed or packaged foods (like pastries and crisps)
Alcohol (especially on an empty stomach)
Spicy or acidic foods if they irritate your stomach
Alliums (like garlic, onions, leeks, etc.)
The general rule is to limit foods that irritate your stomach, even if they’re typically labelled “healthy.” The nausea usually improves over time, so you might find that foods you can’t stomach in the first week are completely fine after a few months on the injection.
You’ll also find that Wegovy® promotes feelings of fullness. If you overeat on Wegovy®, you’ll likely feel ill afterwards. It can take time to learn your new limits — listen to your body, and consider using a food journal to reflect.
Why Do Some Foods Trigger Wegovy® Side Effects?
Semaglutide slows gastric emptying. Combine that with heavy, high‑fat, or sugary foods, and you can get bloating, nausea, or reflux. These foods also tend to be calorie‑dense yet less filling, making it harder to stay in a calorie deficit.
What to Eat on Wegovy® to Soothe Side Effects
If you’re struggling with the side effects of Wegovy®, you’re not alone. These symptoms can be rough at first, but they should be manageable.
These tips might help if you’re struggling with nausea, vomiting, diarrhoea, or constipation:
Stay hydrated with water throughout the day.
Try drinking ginger or peppermint tea to settle your stomach.
Opt for bland, lighter foods instead of rich or heavy meals.
Eat smaller meals throughout the day instead of large meals.
Use electrolyte drinks if you’re finding it hard to keep down food.
You might also find it helpful to:
Get fresh air or use a cold compress after eating to soothe nausea
Visit a chemist and ask for a non-prescription medicine to soothe your side effects
Keep a food diary to track your food choices and side effects
If appropriate, a GP or private provider may prescribe ondansetron (Zofran®), which you can take as needed for nausea relief.
The good news is that these side effects tend to subside over time. It might be helpful to remind yourself that it doesn’t last forever — in fact, the side effects are usually worse in the first week or so.
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In Summary: What to Eat on Wegovy®
There’s no single Wegovy diet® to follow, but the winning formula is clear: plenty of lean protein, fibre‑rich whole foods, moderate complex carbs, and minimal processed fare.
Keep the following guidelines in mind when considering what to eat on Wegovy®:
Wegovy® works best when paired with a reduced-calorie diet. You’ll lose weight more effectively if you stay in a caloric deficit.
It’s not just how much you eat, but what you eat that matters. Prioritise proteins, fresh vegetables, whole fruits, and wholemeal carbs. Try to reduce your intake of sugary, high-fat, processed foods.
Some foods may worsen Wegovy side effects. Rich, heavy foods and alcohol can irritate your stomach and worsen side effects like nausea and constipation.
A healthy diet, frequent exercise, hydration, and quality sleep all support your weight loss journey and protect your overall health when taking Wegovy® or another GLP-1 medication.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.