Nov 29, 2023 • 12 min read

Wegovy Diet Plan: Best Foods to Eat & Which to Avoid

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If you’ve been struggling with your weight for a while and not seeing progress despite making dietary changes, you may be considering weight loss medications. With so many new medications coming to market, it’s hard to keep track of them all. 

One of these more recently approved medications is Wegovy, commonly known as semaglutide. Before Wegovy, it had been seven years since a medication had been FDA-approved for weight loss. 

Wegovy is an injectable prescription medication that’s been FDA-approved for chronic weight management. It helps obese adults and children (over 12 years old) lose weight by reducing appetite, increasing fullness, and improving blood sugar. 

Although Wegovy may be effective on its own, it was designed to be used with a healthy diet and exercise. This is important for maximizing the efficacy of the medication and reducing side effects. You should include a variety of healthy foods while limiting those that aren’t providing nutritional benefits. 

This guide goes over what a healthy Wegovy diet plan looks like, including the best foods to eat, which to avoid, and more.

Wegovy diet overview

When attempting to lose weight, it’s important to incorporate a healthy diet that is lower in calories than your typical diet. Weight loss happens at a calorie deficit. So, eating fewer calories than your body needs will get the scale to move in the right direction. 

You don’t need to go on a super restrictive diet while taking Wegovy, instead just focus on reducing portions and optimizing your nutritional intake through healthy, whole foods. Eat a variety of fruits, vegetables, whole grains, healthy fats, and protein every day while limiting processed foods and added sugars.

If you’re unsure of how to start improving your diet, check out USDA’s MyPlate website. It includes helpful information on how to incorporate a healthy balance of food groups for optimal health. MyPlate isn’t a specific diet plan, it’s more of a general healthy eating resource. Here’s a simplified overview of how to follow the My Plate model:

  • Fill ½ of your plate with fruits and vegetables 
  • Fill ¼ of your plate with protein
  • Fill ¼ of your plate with whole grains 

There’s really no specific diet you need to eat while taking Wegovy, but there are some things to take into consideration with how you eat while taking the medication. 

Wegovy is a semaglutide, which slows digestion. So, you’ll want to incorporate a pattern of eating small amounts frequently throughout the day. Large meals will cause discomfort and take much longer to digest. 

Wegovy also reduces hunger and makes you feel full longer, so you consume less food. It can be difficult to hit your daily protein needs when overall food intake is low. Be sure to incorporate some protein with every snack or meal to make it easier to reach your protein goals.

It’s also important to be patient and talk to your doctor about what to expect in terms of how much weight you might lose and how long it will take. A dietitian can also help you become familiar with expected weight loss results on Wegovy.

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Best foods to eat on Wegovy

The best foods to eat while taking Wegovy include nutritious whole foods. You want to choose foods that will maximize the weight loss effect of Wegovy while limiting the digestive side effects.  

Aim to include the following foods often:

  • Lean protein (skinless chicken breast, fish, eggs, lean cuts of turkey or beef). These foods contain high amounts of protein while remaining fairly low-calorie to help meet daily protein needs. 
  • Fruit (berries, kiwi, bananas, oranges, peaches, etc). These are great sources of fiber to help digestion, natural sources of fluids to avoid dehydration, and they contain tons of antioxidants and phytochemicals to optimize health.
  • Vegetables (leafy greens, broccoli, cauliflower, cucumbers, carrots). These low-calorie foods are great sources of vitamins, antioxidants, and fiber.  
  • Healthy fats (avocados, olives, olive oil, nuts, seeds, including nut and seed butter). Fats are necessary for the absorption of certain vitamins. These healthy unsaturated fats help to absorb certain vitamins and stabilize energy throughout the day. 
  • Whole grains (whole-grain bread, quinoa, oatmeal, brown rice, whole-grain pasta). These foods are great sources of B vitamins, fiber, and other nutrients. Plus, they can be a little easier to tolerate if you’re having digestive issues. 
  • Legumes (beans including soybeans, chickpeas, lentils, and peanuts). Legumes are a great way to meet your protein needs especially if you’re vegetarian or vegan. They’re also high in fiber to feed the good bacteria in the gut improving digestion and absorption.
  • Dairy (milk, yogurt, kefir, cheese). These are the best ways to get sufficient calcium for bone health. Some have the added benefit that they contain various strains of probiotics, see the fermented foods section below.  
  • Fermented foods (yogurt, kefir, kimchi, sauerkraut, other fermented veggies). These contain beneficial bacteria or microbes that live in the gut. They help enhance the immune system and improve digestion alongside many other health benefits

Foods to avoid on Wegovy

Although no foods are strictly off-limits with Wegovy, some foods are best avoided or greatly reduced to improve weight loss and reduce common digestive complaints. This list includes which foods to limit and how they may negatively impact your health. 

Foods to limit while taking Wegovy:

  • High-sugar foods and beverages (candy, pastries, desserts, soda, juices, and more). These types of foods are low in nutritional value, high in calories, and they counteract Wegovy’s ability to lower blood sugar for weight loss. 
  • Artificial sweeteners and sugar alcohols (sucralose, saccharin, aspartame, erythritol, sorbitol). These types of sweeteners may negatively alter the balance of bacteria in the gut, which can cause issues with digestion, absorption, and weight
  • Processed foods (packaged or prepared foods). These typically contain a lot of added sodium, which can cause swelling, bloating, and raise blood pressure over time. 
  • Fatty foods (fried foods and fatty cuts of meat like sausage, bacon, ribeye). The saturated fats in these foods can raise LDL cholesterol, negatively impacting heart health. Plus, their high fat content can cause discomfort when sitting in the stomach longer. 
  • Foods high in sodium (fast food, deli meats, soups, pickles, packaged snack foods). High sodium intake can lead to high blood pressure and other health concerns as well as cause gas, bloating, and weight gain
  • Alcohol (wine, beer, cocktails, etc). Alcohol lowers blood sugar, so when used with Wegovy (which also lowers blood sugar) this could lead to hypoglycemia. Alcohol also increases the risk of pancreatitis, which is already a potential side effect of Wegovy. You can learn more about drinking alcohol on Wegovy here.

Example Wegovy diet plan

Below you can see a sample 1,600-calorie meal plan that is healthy for someone taking Wegovy. Note that your ideal meal plan while taking Wegovy will vary based on health conditions, weight, preferences, and more.

Breakfast (About 400 Calories)

  • Oatmeal with Fruits and Nuts
    • ½ cup rolled oats (cooked in water)
    • 1 medium banana, sliced
    • A sprinkle of almonds or walnuts
    • A dash of cinnamon for flavor
  • Green Tea or Black Coffee
    • Unsweetened

Mid-Morning Snack (About 150 Calories)

  • Greek Yogurt and Berries
    • ¾ cup non-fat Greek yogurt
    • ½ cup mixed berries (strawberries, blueberries, etc.)

Lunch (About 400 Calories)

  • Grilled Chicken Salad
    • 2 cups mixed greens (spinach, arugula, etc.)
    • 3 oz grilled chicken breast, sliced
    • Cherry tomatoes, cucumber, and red onion
    • 1 tbsp olive oil and vinegar as dressing

Afternoon Snack (About 150 Calories)

  • Veggies and Hummus
    • 1 cup sliced carrots and bell peppers
    • 2 tbsp hummus

Dinner (About 400 Calories)

  • Baked Salmon with Veggies
    • 4 oz baked salmon
    • ½ cup steamed broccoli
    • ½ cup quinoa or brown rice
    • Lemon wedge for flavor

Evening Snack (About 100 Calories)

  • Apple with Almond Butter
    • 1 small apple, sliced
    • 1 tsp almond butter

Other tips for having a healthy lifestyle & diet on Wegovy

When it comes to long-term weight management, taking medication isn’t going to be enough. Wegovy will definitely help curb hunger and cravings so you can eat less and make healthier food choices, but to make these changes last, you’ll need to adopt a healthy lifestyle.

This goes beyond food and exercise. This means you will need to start living your life in an intentional way. A way that prioritizes you and your health. 

It also requires a shift in mindset. A temporary diet will never do the trick. You will never be “done” managing your weight, much as diabetics are not done managing their blood sugar. 

The following tips will help you adopt a healthy lifestyle while maximizing weight loss and minimizing the digestive side effects of Wegovy: 

  • Eat mindfully. Notice when you’re hungry and plan for a meal or snack. Also, notice when you’re full and stop eating, even if it means you’re leaving food on the plate. 
  • Stay hydrated. Make water your main beverage and aim for 64 ounces daily. This can help you stay hydrated and avoid constipation and kidney issues. 
  • Prioritize protein. Include protein with every meal and most snacks to meet your daily needs, which will help sustain muscle mass and keep blood sugar balanced. 
  • Learn to read the nutrition facts label. This interactive tool is a great way to learn more about the nutrition facts label to help you find the healthiest choices at the grocery store. The more you learn about nutrition, the easier it’ll be to eat healthy. 
  • Avoid starvation diets. Overly restrictive eating patterns can slow your metabolism setting you up for rapid weight regain. Plus, too little food can lead to nutrient deficiencies. 
  • Don’t skip meals. Include three meals and at least one snack daily. Eating every three to four hours will help you avoid getting overly hungry making it easier to choose healthy foods and not overeat. Initially, you may need to set an alarm to establish a routine.  
  • Adopt an exercise routine. Find a starting point and gradually increase from there. The ultimate goal is to get to 150 minutes of moderate-intensity physical activity weekly along with two days of strengthening. 
  • Get seven to nine hours of sleep. Not getting enough sleep often leads to overeating as it reduces hormones in the body that help you feel full and increases the hormones that make you feel hungry. 
  • Find ways to reduce stress. High stress can promote weight gain in a number of ways. Take time for activities that help you relax. Here’s a great place to start.  
  • Get support from a dietitian. An expert can help you identify dietary changes that will optimize your health and help you lose weight. More details are provided in the next section.

Why you should consider working with a dietitian while taking Wegovy

For any type of medical or health concern, it’s best to consult with an expert in that field. Dietitians are the experts when it comes to food and nutrition. To maximize your success while taking Wegovy, I highly suggest enlisting the help of a Registered Dietitian Nutritionist (RD or RDN).

Taking a weight loss medication on its own isn’t likely to teach you much about food or lead to lasting lifestyle changes. Pairing a weight loss medication with the expert advice of a Registered Dietitian is how you’ll get the most effective results.  

They are trained to work with you starting from where you’re at, educating and guiding you to a healthier way of eating for optimal health and weight management. 

Taking a semaglutide like Wegovy slows digestion, which can make you feel full, bloated, not hungry, and possibly nauseous. An RD can help you adjust your eating habits to account for any digestive complaints or other side effects that Wegovy might cause. 

If the slowed digestion makes it hard to eat and drink enough throughout the day, then dehydration, nutritional imbalances, and deficiencies can happen. An RD can help you find a balance that works for you. 

There are many benefits to working with a dietitian. While not all dietitians make specific meal plans for patients, they will help you feel your best while taking the medication, minimize digestive issues, and ensure you’re getting sufficient nutrition. They can also help if you’re not losing the expected amount of weight on Wegovy.

Here at Zaya Care, we’re dedicated to helping people find dietitians based on their preferences, needs, and insurance.

When you request an appointment with one of our Registered Dietitians, we’ll check your insurance so you know exactly how much you’ll have to pay, if anything at all.

It’s worth noting that 90% of Zaya Care patients pay $0 for nutrition care with a registered dietitian as we are in-network with many major carriers.

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How Wegovy works & can help with weight loss

Wegovy is a semaglutide, which acts as a GLP-1 receptor agonist—meaning it activates the GLP-1 receptor. You can find this receptor in areas of the brain that regulate appetite. GLP-1 itself regulates appetite and food intake by binding with this receptor. 

Does Wegovy make you not want to eat?

Yes, basically, Wegovy makes you not want to eat. You feel full faster and longer. Plus, cravings decrease when hunger decreases, so it’s a heck of a lot easier to say no to those breakroom donuts in the office.

Decreased hunger and increased fullness help to reduce overall calorie intake. And if you’re not taking in as many calories as usual, then you’re likely going to be losing weight. 

Additionally, Wegovy works to lower blood sugar by improving the body’s ability to secrete insulin and reducing the liver’s production of glucose (sugar). This improvement in blood sugar balance also helps with weight loss. 

Wegovy’s interactions with other medications

Wegovy’s main mechanism of action is to slow digestion or delay gastric emptying. Although Wegovy is an injectable medication, there is still the possibility that it could interfere with other medications including oral medications. 

If you’re a diabetic taking other medications that lower blood sugar (sulfonylureas and insulin), you’ll want to be extra cautious in monitoring your blood sugar and talk to your doctor. Adding Wegovy could increase the risk of low blood sugar or hypoglycemic episodes. 

Since Wegovy was only recently FDA-approved, there aren’t a lot of studies on the safety of combining this medication with other weight loss medications. So, if Wegovy isn’t effective for you, you’ll want to discuss alternatives with your doctor.

Be diligent and discuss all medications you’re taking with a pharmacist and/or doctor before starting Wegovy.  

You can also reference Medscape’s drug interaction tool for more information. 

Wegovy’s interactions with supplements

With any medication, there is a possibility of negative interactions with supplements. Be sure to make note of all supplements you are taking to review with your doctor or pharmacist. 

The following supplements are generally safe to take with Wegovy:

  • Multivitamins and minerals
  • Probiotics and prebiotics
  • Fish oil or other omega-3 supplements
  • Electrolyte beverages
  • Protein drinks or powders

Since Wegovy is a semaglutide that improves insulin secretion and can lower blood sugar, you’ll want to use caution when taking any supplements that could naturally lower blood sugar. This might include:

  • Berberine
  • Cinnamon
  • Myo-Inositol
  • Ginseng  

You’ll want to discuss your supplement intake with a doctor before starting Wegovy or any other weight loss medication. 

Side effects of Wegovy

As always, there are possible side effects when taking medication. It’s important to weigh the pros and cons of taking a weight loss medication. You want to have all the information to make an informed choice about what will be the best fit for you. 

The common side effects people experience taking Wegovy include:

  • Fatigue or tiredness. Reduced calorie intake and possible nutrient deficiencies can be a contributing factor. 
  • Runny nose or sore throat. 
  • Digestive complaints. This could be nausea, diarrhea, vomiting, constipation, stomach pain, heartburn gas, or bloating. These issues are commonly caused by the medication slowing the transit of food through the digestive tract. 

You’ll want to call your doctor right away if you experience any of the following more serious side effects:

  • Pancreatitis. Inflammation of the pancreas causing severe stomach pain. 
  • Gallstones or other gallbladder problems.
  • Low blood sugar in type 2 diabetics. Low blood sugar symptoms include feeling dizzy, light-headed, shaky, weak, anxious, or irritable. You may also experience sweating, slurred speech, excess hunger, confusion, headaches, rapid heartbeat, jittery feelings, and drowsiness. 
  • Kidney problems including kidney failure. Dehydration will worsen any kidney problems and possibly lead to kidney failure. Nausea, vomiting, and diarrhea, which are common side effects while taking this medication, can cause dehydration. 
  • Serious allergic reaction. Signs include difficulty breathing, severe rashes, swelling of the face, lips, tongue, or throat as well as fainting and dizziness. 
  • Increased heart rate at rest. 
  • Mental changes that could lead to depression or suicidal thoughts. 
  • Thyroid tumors or thyroid cancer. In studies with rodents, medications like Wegovy have sometimes caused thyroid tumors including cancer. 

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Vanessa Imus is a Registered Dietitian of 12 years, a mom of 3, and a travel enthusiast born and raised in the Pacific Northwest. She specializes in weight management and bariatrics but has extensive dietitian experience in nutrition writing, media work for brands, and corporate wellness. She runs Integrated Nutrition for Weight Loss offering nutrition coaching programs and personalized meal plans for weight loss. Vanessa is passionate about helping others optimize their health and lose weight by using evidence-based nutrition strategies.