Wegovy diet plan: what to eat and avoid on Wegovy

Taking Wegovy (semaglutide) can be a powerful step towards achieving weight loss goals and improving overall health—especially when done in conjunction with lifestyle changes, such as following a healthy diet. Making mindful dietary choices may help Wegovy’s capacity to regulate appetite and foster a healthier weight as well as potentially alleviate some of the drug’s common side effects (e.g. nausea). 

So, what are the foods to eat and the foods to avoid when taking Wegovy? Those answers and everything you need to know about making a Wegovy diet plan, ahead.

In a word, no. There isn’t a specific or recommended Wegovy diet plan. 

But following recommended dietary guidelines—such as those from your healthcare provider—and an overall healthy lifestyle can help optimize the medication's effectiveness. In fact, Wegovy is meant to be used alongside regular physical activity and a reduced calorie diet. 

Quick refresher: Wegovy is approved by the US Food and Drug Administration (FDA) for chronic weight management in adults with either obesity (body mass index, BMI, of 30+) or overweight (BMI of 27+) with at least one weight-related medical condition, such as type 2 diabetes, high blood pressure, or high cholesterol. As a glucagon-like peptide-1 (GLP-1) receptor agonist, Wegovy mimics the GLP-1 hormone in your body and, in doing so, suppresses appetite and slows gastric (stomach) emptying. These effects can leave you feeling fuller for longer and less hungry than usual, which can lead to reduced caloric intake and ultimately promote weight loss.

As mentioned above, the drug is recommended alongside reduced caloric intake. (Remember: the key to losing weight, even without medication, is by eating fewer calories than the amount you burn.) When you consume fewer calories, though, it’s especially important to prioritize nutrition. Nutrient-dense foods, such as many of those below, provide essential vitamins and minerals that can help promote satiety, reduce cravings, and enhance energy levels, making it easier to stick to a calorie-controlled diet and reach your goals. (Also key? Getting regular, if not more, physical activity and exercise.)

Eating nutrient-rich foods can maximize the benefits of Wegovy, help reduce side effects, and support your weight loss journey. Here’s a breakdown of the key foods that should form the foundation of your Wegovy diet plan: 

Fruits and vegetables

Fruits and vegetables are among the best foods to eat to achieve weight loss goals. They’re packed with important vitamins, minerals, and fiber. Fiber can keep you feeling fuller longer, potentially aiding in appetite control alongside the effects of 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%. And while sometimes fruit has been deemed “bad” for weight loss because of its naturally occurring sugars, 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 the calorie deficit needed to meet your weight loss goals. 

Most adults should aim to consume 1.5–2 cups of fruit and 2–3 cups of vegetables per day, as recommended by the US Department of Agriculture (USDA) Dietary Guidelines for Americans. 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, provided they do not have any added sugars, sodium, or unhealthy fats. 

Here are a few types of fruits and vegetables to incorporate into your Wegovy diet plan: 

• Berries

• Apples

• Pears

• Bananas 

• Bell peppers

• Broccoli

• Carrots 

• Leafy greens, such as spinach and kale 

Remember, if you are taking certain blood thinners, leafy greens can interfere with the way they work. Always clear significant changes to your diet with a healthcare provider before taking any action.

Lean proteins 

There are several reasons why lean proteins should be incorporated into a Wegovy diet plan. For starters, eating adequate protein is crucial for maintaining muscle mass, which can be challenging to maintain when losing weight. Preserving muscle mass helps keep your basal metabolic rate up, which means you burn more calories at rest. Lean proteins are also helpful for promoting satiety. They can keep you satisfied longer after eating, which may help reduce cravings and help maintain a reduced-calorie diet. 

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.

Good sources of lean proteins include:

• Chicken

• Turkey

• Tofu 

• Beans, peas, and lentils

• Seafood (e.g. tuna, shrimp)

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

• Nuts and seeds (e.g. chia seeds, pumpkin seeds, pistachios, almonds)

Whole grains 

Rich in complex carbohydrates and fiber, whole grains take longer for the body to digest. As such, they can help you sustain energy levels throughout the day and prevent crashes that can lead to cravings. 

Adults should aim to eat approximately 3-5 servings of whole grains per day. 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.

Whole grains to incorporate into your meals include:

• Quinoa

• Brown rice

• Oats

• Whole-wheat bread 

• Barley

• Rye

Healthy fats 

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, helping to reduce cravings later on in the day and, as a result, your overall calorie intake. 

Healthy fats that you might want to add to your Wegovy diet plan include: 

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

• Vegetable oils, including olive oil and canola oil 

• Avocado

• Nuts and seeds

While no one food is entirely off-limits on Wegovy, limiting your intake of certain ones may help reduce uncomfortable gastrointestinal (GI) side effects, such as diarrhea, nausea, and vomiting. What’s more, foods high in saturated fats, refined sugars, and refined carbohydrates can often lead to overeating due to their low satiety and high-calorie content. So, by reducing your intake of these foods and opting for nutrient-dense alternatives, you can better control your calorie intake and maintain stable blood sugar levels; this, in turn, can make reaching and sustaining your weight loss goals easier.

Foods high in saturated fats

Foods high in saturated fats, such as fatty meats, full-fat dairy products, and processed snacks, tend to be calorie-dense; you might find them difficult to digest. On their own, fatty foods can cause GI discomfort. Add into the mix Wegovy, whose common side effects are gastro-related (e.g. vomiting, diarrhea, nausea), and you’re likely to be left with worsened symptoms.  

It’s also worth noting that saturated fats are known to raise LDL ("bad") cholesterol levels, which can increase the risk of heart disease. Wegovy is FDA-approved not only for chronic weight management but also for reducing the risk of major cardiovascular events in adults with established heart disease and obesity or overweight. So, limiting saturated fat intake is essential to support the cardiovascular benefits of Wegovy—and this is especially key if you’re taking the medication for these potential effects. 

Refined carbohydrates

Refined carbohydrates, such as white rice, sugar-sweetened breakfast cereal, and white bread, can cause blood sugar to rise and fall more quickly as well as increase cravings and hunger. These foods are often low in fiber and other essential nutrients and may leave you feeling hungry shortly after eating them, potentially counteracting 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, to support weight management. 

Sugary foods and beverages

Foods and beverages with added sugar, such as candies, sodas, cakes, and other desserts, tend to be high in empty calories with little-to-no nutritional value. They can also cause a rapid rise in blood sugar levels, which can also undermine weight loss effects as well as Wegovy’s beneficial cardiovascular effects. 

Ultra-processed, sugary foods and beverages can also trigger or worsen common digestive side effects when taking Wegovy. 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

High-sodium foods, including salty snacks like chips, canned soups, cold cuts, and fast food, can contribute to water retention and interfere with efficient digestion.  Wegovy in and of itself can also slow digestion; so mixing the medication with high-sodium foods can cause or exacerbate common side effects, such as bloating and overall 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.

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.

---

How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

Editorial Guidelines | Medical Review Process

Current version

July 24, 2024

Written by

Lindsay Curtis

Fact checked by

Lauren Harris-Pincus, MS, RDN

---

About the medical reviewer

Lauren Harris-Pincus, MS, RDN

Lauren Harris-Pincus, MS, RDN, is a Dietitian Advisor for Ro and author of two cookbooks, The Everything Easy Pre-Diabetes Cookbook and The Protein-Packed Breakfast Club. For nearly 30 years, she has maintained a private practice with a specialization in weight management and prediabetes in the New York metropolitan area.