What to Eat on Wegovy

Wegovy® is a once-weekly injection approved by the U.S. Food and Drug Administration (FDA) to treat obesity in people 12 and over. But it’s not a miracle drug, so knowing what to eat on Wegovy is important.

You may be more familiar with Wegovy’s famous cousin Ozempic® or its oral counterpart Rybelsus®. Wegovy mimics the GLP-1 hormone (glucagon-like peptide-1) that regulates blood sugar and appetite.

Studies on Wegovy show that, when coupled with physical activity and a healthy diet, these meds can help with weight loss and weight management. Your optimal Wegovy meal plan won’t look like the next person’s, but we have tips and insight into how to eat on Wegovy below.

Though healthy eating is recommended, there aren’t any established dietary limitations for people on Wegovy. The medication’s FDA label doesn’t list specific foods to avoid while taking it.

But there are certainly a few best practices to keep in mind. This is because some foods could trigger Wegovy side effects more than others.

Read on for suggestions about what to eat while on Wegovy, how much to eat, and which foods you may want to avoid (at least while adjusting to the medication).

If you’re taking Wegovy, healthy eating is important. Wegovy reduces your appetite, so you’ll eat fewer calories than usual. And healthy foods simply have more nutritional bang for their buck. They’re also more likely to help you meet your weight loss goals.

While on Wegovy, you may want to stick to the Centers for Disease Control and Prevention’s (CDC) recommendations for a balanced, nutritious diet.

Prioritize the following food groups in your Wegovy meal plan.

Lean Proteins

Dietary protein helps build and maintain muscle mass. You don’t want to lose too much muscle when you start losing weight, and eating enough protein is one way to do so.

Some lean protein-rich foods:

• Chicken (best if skinless and grilled)

• Turkey

• Beef (lean cuts, with visible fat trimmed off)

• Pork (with visible fat trimmed off)

• Fish (salmon, snapper, cod, etc.)

• Eggs

• Tofu

Protein should account for 10 to 35 percent of your daily food intake.

Non-Starchy Veggies

It’s no secret vegetables are healthy. Turns out, non-starchy veggies might be even healthier.

What makes a vegetable starchy? Starchy vegetables have more than five grams of carbs per 100 grams of weight.

Starch is a type of carbohydrate that can be healthy but tends to contain more calories than other carbs. Eating lots of starchy veggies, such as white and sweet potatoes, corn, and winter squash, adds to your overall caloric intake.

Some non-starchy vegetables:

• Asparagus

• Leafy greens (kale, arugula, spinach, etc.)

• Eggplant

• Mushrooms

• Zucchini

• Peppers

• Artichokes

Non-starchy veggies have fewer calories and are packed with essential vitamins, minerals, and fiber. In other words, they’ll deliver the nutrients you need and fill you up faster.

Nut and Seeds

Seeds are small but mighty. They can be great sources of fiber and healthy fats. Nuts (which, fun fact, are a kind of seed) are another tasty, healthy food group to add to your Wegovy meal plan.

A few nutritious nuts and seeds:

• Flaxseeds

• Almonds

• Walnuts

• Cashews

• Chia seeds

Nuts and seeds can be added to salads, roasted veggie dishes, or smoothies. Or you can just eat a handful as a healthy snack.

Whole Grains

Whole grains are a type of complex carbohydrate. They’re generally healthier than simple carbs.

Some whole-grain foods:

• Quinoa

• Wild and brown rice

• Oatmeal

• Bulgur wheat

• Farro

• Whole wheat flour and breads

Whole grains are healthy because the nutritious part (bran) hasn’t been removed during food processing.

Refined grains, on the other hand, are milled and stripped of their nutrients, like dietary fiber, magnesium, and vitamins. They’re usually processed because removing the bran can extend their shelf life.

Legumes

Higher legume intake has been associated with a lower body weight. This might be because legumes are so high in fiber.

Examples of legumes:

• Chickpeas

• Lentils

• Peas

• Beans

• Peanuts

Fiber helps keep you fuller longer, which can help reduce your overall caloric intake if weight loss is the goal. It also supports gut health.

Whole Fruit

Whole, fresh fruits can be a great source of many nutrients, like vitamin C and potassium.

Some examples of whole fruits:

• Avocados

• Raspberries

• Blueberries

• Apples

• Bananas

• Oranges

Fresh fruit is a stellar snack or even dessert — cinnamon sprinkled onto apple slices, anyone?

Low-Fat Dairy

Dairy products are rich in nutrients like vitamin D. If you eat dairy, choose low-fat options for your Wegovy diet plan.

Some low-fat dairy products:

• Cottage cheese

• Low-fat or fat-free milk

• Low-fat cheese

• Low-fat yogurt

• Greek yogurt

Plain, low-fat yogurt, in particular, is linked to improved gut health, which plays a crucial role in the digestive system.

Though counting calories isn’t necessarily practical for long-term weight management, eating healthy foods (like those mentioned above) can help prevent overeating. How? Healthy foods make you feel full and satisfied and tend to have fewer calories.

Generally, aiming to keep your calorie count lower — but adequate enough to sustain you and keep you energized— may lead to better weight management outcomes.

Wondering how much to eat while on Wegovy? It depends on where you are on your weight loss journey. Generally:

• Men should get around 2,500 calories a day.

• Women should get around 2,000 calories a day.

But you may want to eat fewer calories initially to help jumpstart weight loss. Overall, everyone’s needs are different, and there are other factors, like age and height, but these should provide some good parameters.

Since your appetite is suppressed while on Wegovy, you’ll likely consume fewer calories without needing to keep track of them or try as hard as you normally would.

As with any prescription medication, there are side effects of Wegovy to keep in mind. The most common side effects are gastrointestinal ones, like:

• Nausea

• Vomiting

• Heartburn

• Diarrhea

• Constipation

• Stomach pain

Some foods may aggravate these side effects more than others.

When figuring out what to eat on Wegovy, first and foremost, choose foods that haven’t caused stomach or digestion problems for you in the past. This is especially helpful to remember as you adjust to the medication.

Here are some foods you may want to avoid:

• Fried foods

• Greasy foods

• Sugary foods and drinks

• Fatty cuts of meat

• Anything processed (like fast food or packaged junk food)

• Alcohol

• Tomatoes and citrus fruits (which are acidic)

• Anything spicy

• Garlic and onions

If healthy foods high in acid don’t bother you, it’s fine to continue eating them. On the flip side, steer clear of anything you know causes you discomfort, even if it’s deemed healthy — at least for now.

Think you could benefit from professional advice or having a hard time navigating the side effects? Consider working with a registered dietician or another healthcare provider to develop the best Wegovy diet plan for your needs.

Some foods may be more likely to trigger Wegovy side effects because of the way it works to slow gastric emptying, allowing food to stay in your stomach (and make you feel full) longer.

Sugary, greasy, and fatty foods are also linked to slowed digestion. That’s why munching on loads of processed or sugary stuff can leave you feeling bloated, gassy, or sick to your stomach. Since Wegovy also slows digestion, this can end up piling onto the gastrointestinal side effects.

Plus, these foods can be calorie-dense without filling you up too much, so you might eat more than you planned. What’s more, research suggests indulging in high-fat foods can disrupt the balance of beneficial gut bacteria.

Other Tips to Help Reduce Wegovy Side Effects

Knowing what to eat on Wegovy (and what not to eat) is only part of the picture when it comes to avoiding side effects.

You should handle Wegovy-induced nausea just like you would any other type of stomach upset. The best approach is to:

• Stay hydrated by drinking plenty of water throughout the day

• Take a breather outdoors or apply a cool compress to your forehead after eating

• Opt for lighter, healthier food options instead of rich, heavy ones

Some tips to help make building healthier eating habits a little easier:

• Keep a food log to track your food choices and see if they correlate with any symptoms.

• Make healthier swaps while preparing meals. For example, instead of using butter when cooking, opt for olive oil. And trade refined grains for whole ones.

Don’t hesitate to discuss alternative approaches to managing discomfort with your provider, whether through over-the-counter remedies or prescription medications.

There are many questions and lifestyle changes to consider when going on weight loss medication. For example, what’s the best diet for Wegovy? Spoiler: It’s different for everyone.

While there isn’t a one-size-fits-all Wegovy diet, there are some key takeaways to keep in mind:

• It’ll take time to adjust to the lifestyle changes associated with weight loss medication. You’ll likely need trial and error to figure out what to eat while taking Wegovy, so try to be patient and pay attention to what works (or doesn’t).

• Prioritize fresh vegetables, fruits, and proteins while decreasing your intake of sodium, sugary, high-fat, and processed foods.

• Choose milder food options to prevent side effects like bloating, gas, and nausea.

• Make sure to get quality sleep, ample hydration, and regular physical activity.

When starting any new medication, contact your provider with questions. They can look at your medical history more thoroughly or provide more specific dietary recommendations.

Ready to take the next step? Start a free online assessment to see if weight loss medication might be right for you.