Wegovy diet plan: what foods to eat and to avoid

When choosing what to eat on Wegovy (semaglutide), it’s all about finding foods that boost fullness, provide nutrients without too many calories, and minimize side effects. 

So, what are the foods to eat and the foods to avoid when taking Wegovy? Here’s the kicker: There is no official Wegovy diet plan. 

The only “official" recommendation is that the drug be taken along with a reduced-calorie diet. And for most people, this typically involves consuming 500–750 fewer calories per day. It’s best to check with your healthcare provider or dietitian to find the optimal caloric intake for you on Wegovy.

With those guidelines in mind, let’s dig in (pun intended) and discuss the foods to include (and to avoid) in your Wegovy diet plan.

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When you’re eating fewer calories, it’s especially important to prioritize nutrition from lean proteins, healthy fats, and whole carbs.

Here’s a breakdown of the key foods that should form the foundation of your Wegovy diet plan: 

• 15%–25% lean proteins like turkey, tofu, lentils, and chicken

• 20%–35% healthy fats like avocados, olive oil, and fish

• 40%–65% whole carbohydrates like fruits, vegetables, and whole grains

Fruits and vegetables

What to eat: 

• Berries

• Apples

• Pears

• Citrus

• Grapes

• Bananas 

• Bell peppers

• Broccoli

• Tomatoes

• Peas

• Carrots

• Squashes 

• Leafy greens, such as spinach and kale 

How much to eat: 1.5–2 cups of fruit and 2–3 cups of vegetables per day, according to the US Department of Agriculture (USDA) Dietary Guidelines for Americans. 

Fruits and veggies fall into the carbohydrate category, so they — plus whole grains — should make up 40%–65% of your total daily calories.

Why you should eat: Fruits and vegetables are packed with important vitamins, minerals, and fiber. 

Fiber can keep you feeling fuller longer, so it’s easier to manage your appetite and cravings on Wegovy. A small study of 17 male participants showed that eating fruit, such as an apple, before a meal can reduce caloric intake by 18.5%. 

You may have heard that fruit has been deemed “bad” for weight loss because of its naturally occurring sugars. But a 2016 review found that including fruits (namely, whole, fresh fruits) in a balanced diet can support weight loss and healthy weight maintenance. 

Nutritious, fiber-rich fruits and vegetables can also help stabilize blood sugar by slowing digestion and the absorption of sugar into the bloodstream. This can reduce the likelihood of overeating and snacking between meals, helping you maintain a calorie deficit for weight loss.

Try to consume mostly fresh or frozen fruits and vegetables, as they typically contain the most nutrients. However, canned and dried varieties can also be part of a healthy diet. Just make sure they do not have any added sugars, sodium, or unhealthy fats. 

Lean proteins 

What to eat: 

• Skinless chicken

• Turkey

• Tofu 

• Eggs

• Beans, peas, and lentils

• Seafood (e.g. tuna, shrimp)

• Low-fat dairy products (e.g. cottage cheese, Greek yogurt) 

How much to eat: The amount of protein to eat per day can vary from person to person, as it depends on your activity levels, age, and body weight. Some estimates indicate that adults need at least 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) daily. 

For Wegovy diets specifically, protein should represent 15%–25% of your total daily calories.

Why you should eat: Eating adequate protein is crucial for maintaining muscle mass, which can be tough to do when losing weight. Plus, preserving muscle mass helps keep your basal metabolic rate up. That means you burn more calories — even when you’re not working out. 

Lean proteins are also helpful for boosting satiety or fullness. They can keep you satisfied longer after eating. This may help reduce cravings and help you maintain a reduced-calorie diet. 

Whole grains 

What to eat: 

• Quinoa

• Brown rice

• Oats

• Whole-wheat bread, cereal, or pasta 

• Barley

• Rye

How much to eat: Adults should aim to eat approximately 3-5 servings of whole grains per day. As a carbohydrate, whole grains (along with fruits and veggies) should represent 40%–65% of your total daily calories on Wegovy.

Why you should eat: Rich in complex carbohydrates and fiber, whole grains take longer for the body to digest. That means they help you feel fuller, so you’re less likely to crave a snack. At the same time, they keep your energy levels up throughout the day, so you can stay more active. 

Whole grains can also provide essential vitamins and minerals, such as the B vitamins thiamine, riboflavin, and niacin — all of which play a key role in metabolism.

Plus, a small 2017 study found that eating whole grains can speed up metabolism in some populations, which can help promote weight loss.

Healthy fats 

What to eat: 

• Fatty fish (e.g.salmon, tuna, sardines)

• Vegetable oils, including olive oil, avocado oil, and canola oil 

• Avocado

• Nuts and seeds

How much to eat: Adults should aim to eat 3/4 cup of healthy fats per day. Fats should represent 20%–35% of your total daily calories on Wegovy.

Why you should eat: Though it may be tempting to avoid all fats when on Wegovy, “healthy” (unsaturated) fats are an important part of a balanced diet. 

Your body needs healthy fats for energy, optimal brain function, hormone regulation, and to help absorb vitamins from other foods you eat. 

Ensuring each meal contains some healthy fats can also help you feel more satisfied after eating. This can help to reduce cravings later on in the day and, as a result, your overall calorie intake. 

No one food is entirely off-limits on Wegovy. But you may want to limit your intake of certain ones, such as foods high in saturated fats, refined sugars, and refined carbohydrates.

Doing so may help reduce uncomfortable gastrointestinal (GI) side effects, such as diarrhea, nausea, and vomiting. Plus, these foods can often lead to overeating due to their low satiety and high-calorie content.

By reducing your intake and opting for nutrient-dense alternatives, you can better control your calorie intake. This, in turn, can make reaching and sustaining your weight loss goals easier.

Foods high in saturated fats

What to avoid: 

• Fried foods

• Fast foods

• Red and processed meats

• Full-fat dairy products (e.g. butter, whole milk, cream cheese)

• Shortening

• Processed snacks

Why you should avoid: Foods high in saturated fats, such as fatty meats, full-fat dairy products, and processed snacks, tend to be high in calories. So, they’re not the best idea when you’re trying to eat fewer calories and lose weight. 

On their own, fatty foods can also cause GI discomfort. Add Wegovy into the mix, whose common side effects are gastro-related (e.g. vomiting, diarrhea, nausea), and you may feel even worse.  

It’s also worth noting that saturated fats are known to raise LDL ("bad") cholesterol levels, which can increase the risk of heart disease. Limiting saturated fat intake is essential to support the cardiovascular benefits of Wegovy — which is especially key if you’re taking it to treat heart disease. 

Refined carbohydrates

What to avoid: 

• Processed foods

• Pastries

• Bagels

• White bread, flour, rice 

• Crackers

• Added sugars

Why you should avoid: Refined carbohydrates, such as white rice, sugar-sweetened breakfast cereal, and white bread, can cause blood sugar to rise and fall more quickly. Plus, they’re often low in fiber and other essential nutrients. 

Translation: They can lead to more cravings and increased hunger. And these effects can potentially counteract Wegovy’s appetite-suppressing effects.  

Aim to replace refined carbs with whole grains and legumes, such as brown rice, beans, high-fiber/low-sugar cereal, whole-wheat bread, and whole-wheat pasta. 

Sugary foods and beverages

What to avoid: 

• Candy

• Soda

• Pastries

• Dessert

• Heavy syrups (such as those in canned fruit, coffee beverages, and cocktails)

Why you should avoid: Foods and beverages with added sugar tend to be high in empty calories with little-to-no nutritional value. 

Like processed foods (which often contain added sugar), they can also cause a rapid rise in blood sugar levels. Blood sugar spikes can mess with weight loss as well as Wegovy’s beneficial cardiovascular effects. 

Ultra-processed, sugary foods and beverages can also trigger or worsen common digestive side effects of  Wegovy, including diarrhea. 

In addition to pure sugar, keep an eye out for foods with artificial sweeteners like sorbitol, xylitol, maltitol, and mannitol. These can worsen side effects of Wegovy like diarrhea. 

While occasional treats are okay, a Wegovy diet plan should focus on whole, unprocessed foods and minimize intake of sugary drinks and processed snacks. 

High-sodium foods

What to avoid: 

• Chips

• Canned soups

• Cold cuts

• Fast food

• Fried food

• Pizza

Why you should avoid: High-sodium foods can contribute to water retention and interfere with efficient digestion.  

Wegovy in and of itself can also slow digestion. Combining it with high-sodium foods can cause or exacerbate common side effects, such as bloating and abdominal discomfort.  

In the long term, excessive sodium intake can lead to high blood pressure and increase the risk of heart disease, stroke, and obesity.

Here’s a sample 1-day Wegovy diet plan based on the information covered thus far and recommendations from the USDA and Centers for Disease Control and Prevention (CDC). 

Breakfast:

• 1 cup of oatmeal topped with ½ cup of berries and 1 tbsp of chia seeds

• 1 hard-boiled egg

• 1 banana

The oatmeal, chia, berries, and banana can provide fiber, while the egg can offer a nice dose of protein. Altogether, you should feel filled up and ready to face the day. 

If you start experiencing diarrhea on Wegovy, it’s a good idea to skip the berries and chia until it resolves.

Lunch:

• 2–3 ounces of turkey topped with slices of avocado, ½ cup of spinach, and sliced tomato

• Apple

Eating the apple before the meal can reduce caloric intake by nearly 20%, ease nausea, and give you some fiber, along with the spinach and avocado. 

The turkey can help you meet your daily protein needs, keeping your metabolism working its best and supporting muscle growth and maintenance.

Dinner:

• 1 cup of cooked quinoa or brown rice topped with 2–3 ounces of baked tofu or salmon

• 1 cup of steamed broccoli

The fibrous quinoa and broccoli can boost fullness so you can avoid late-night cravings. Meanwhile, the protein-rich tofu or salmon can further increase satiety and muscle health.

Snacks:

• 1 cup carrots with hummus

• 1 cup almonds or pistachios

• 1 cup low-fat cottage cheese or Greek yogurt

Nuts can be a fiber- and protein-rich snack when you start feeling peckish. For fiber, opt for carrots or another vegetable. If you want to boost your protein instead, opt for a cup of cottage cheese.

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While there’s no single Wegovy meal plan, most people can benefit from reducing their daily calorie intake by 500–750 calories and focusing on nutrient-rich foods that promote fullness and minimize side effects.

• Prioritize lean protein. Foods like chicken, tofu, lentils, and fish support muscle health and improve satiety.

• Include healthy fats. When eaten in moderation, avocados, nuts, and olive oil help you stay full and support heart and brain health.

• Choose whole carbs. Fruits, vegetables, and whole grains provide lasting energy and fiber to aid digestion and keep you feeling full.

• Limit processed foods. Avoid fatty, fried, sugary, and salty foods that can worsen nausea and disrupt weight loss.

Whether you’re starting Wegovy or considering giving the medication a try, it's normal to have questions, especially regarding diet and lifestyle changes that can impact your ability to meet your weight loss and long-term health goals.