What foods work best with Wegovy?
Protein-rich foods should form the foundation of your diet while taking Wegovy.
Research presented at ENDO 20251 found that women and older adults taking semaglutide may be at higher risk for muscle loss, but higher protein intake helps protect against this.
Studies2 show consuming 1.2-2.0g of protein per kilogram of body weight helps preserve muscle mass during weight loss, which is particularly important on Wegovy as the hunger-lowering effects can lead to insufficient protein intake.
For example, someone weighing 80kg should aim for 96-160g of protein per day, ideally spread across meals with 25-40g of protein at each meal3. This higher protein approach helps maintain muscle mass and reduces hunger more effectively than carbohydrates or fats.
Additionally, nutrient density is particularly important to ensure adequate intake of micronutrients and minerals, such as vitamin C, B12, and iron, to meet daily needs and prevent deficiencies.
Foods such as red meat, liver, fish, seafood, dairy, berries, and green leafy vegetables are particularly nutrient-dense and can help prevent nutrient deficiencies while on Wegovy.
Foods to prioritise on Wegovy:
- High-quality protein sources: Fish (particularly oily varieties like salmon, providing 22g protein per 100g), red and lean meats, eggs (6g protein per egg), Greek yoghurt (10g protein per 100g), cottage cheese, tofu (8g protein per 100g), tempeh, and seafood.
- Nutrient-dense vegetables: Dark leafy greens like kale and spinach, broccoli, Brussels sprouts, peppers, and other non-starchy vegetables provide essential vitamins and minerals.
- Fat from whole foods: Avocados (9g fat per 50g serving), nuts (particularly almonds and walnuts), seeds (such as chia and flaxseeds with 4g fibre per tablespoon), olive oil, and oily fish help slow digestion and improve nutrient absorption.
- Complex carbohydrates high in fibre: Whole grains like quinoa (5g protein and 2.8g fibre per 100g), brown rice, oats, sweet potatoes, legumes like lentils (7.8g fibre per 100g), and chickpeas provide sustained energy and digestive health benefits.
- Low-sugar fruits: Berries (particularly raspberries with 6.5g fibre per 100g), apples, and pears offer sweetness with fibre and antioxidants.
Foods to minimise while on Wegovy
Ultra-processed foods can worsen digestive side effects and provide poor nutritional value, especially when your appetite is reduced.
- Ultra-processed foods: Most boxed cereals, supermarket bread and pastries, fast food, microwave meals, oven pizza, crisps, biscuits, fizzy drinks, and supermarket sandwiches often contain additives that can worsen gastrointestinal symptoms.
- Added sugars: Foods with high sugar content can cause rapid blood sugar fluctuations that can impact our hunger and energy levels.
- Refined carbohydrates: White pasta, white rice, and other low-fibre starches digest quickly and don’t provide the same hunger-lowering effect as high-fibre carbohydrates like brown rice and quinoa.
- Alcohol: Drinking alcohol while on Wegovy can intensify side effects and reduce your liver’s ability to process the medication effectively.
You can read our guide on a balanced diet for an in-depth analysis of what to eat to support weight loss and good health.
Meal timing on Wegovy
The medication’s effect on slowing gastric emptying (slower digestion) makes meal timing particularly important.
Plus, if we come off the medication in the future, having a regular meal pattern is a crucial habit to support weight loss maintenance in the long term.
Regular meal patterns: Eating at consistent times helps manage blood sugar and hunger levels. So, having breakfast, lunch, and dinner around the same time each day.
Adequate portions: While Wegovy reduces appetite, extremely small portions won’t provide sufficient nutrients and protein. Aim for balanced plates with big enough portions of protein, vegetables, and complex carbohydrates.
The importance of breakfast: Morning protein intake is particularly important on Wegovy. Aim to eat at least 25-30g of protein with your breakfast3.
Hydration between meals: Drinking water throughout the day helps manage constipation, a common side effect.
| Meal Timing |
With Wegovy |
Without Wegovy |
Benefits |
| Breakfast |
Within 1-2 hours of waking |
Within 1 hour of waking |
Stabilises blood sugar, provides morning protein intake for muscle maintenance |
| Lunch |
3-4 hours after breakfast |
4-5 hours after breakfast |
Maintains energy, prevents extreme hunger |
| Dinner |
3-4 hours after lunch, 2-3 hours before bed |
5-6 hours after lunch |
Supports digestion, improves sleep quality |
| Snacks |
Small protein-focused if needed |
Mid-morning and afternoon |
Prevents energy dips, supports protein intake |
Practical meal examples for Wegovy patients
Breakfast options (20-30g protein):
- Greek yoghurt (250g = ~20g protein) with berries, and a tablespoon of nuts and seeds
- 4 eggs (~25g protein) with wilted spinach and a slice of wholegrain toast
- Protein smoothie with whey or plant protein powder (25g protein), a handful of wilted spinach, berries, and a tablespoon of nut butter
- Overnight oats made with milk or yoghurt, chia seeds, and chopped apple
Lunch ideas (25-30g protein):
- Tuna salad (85g tuna = 20g protein) with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
- Chicken breast (85g = 26g protein) with roasted vegetables and quinoa
- Lentil soup (200g serving = 14g protein) with a small wholegrain roll (add boiled eggs for added protein)
Dinner suggestions (25-40g protein):
- Baked salmon (115g = 25g protein) with steamed broccoli and sweet potato
- Turkey meatballs (85g = 22g protein) with courgette noodles and tomato sauce
- Tofu stir-fry (250g tofu = ~25g protein) with mixed vegetables and brown rice
- Bean and vegetable chilli with a small portion of brown rice
Managing side effects through diet
Dietary strategies can help manage common Wegovy side effects.
For nausea:
- Eat smaller, more frequent meals if three standard meals cause discomfort
- Ginger tea or ginger supplements (250mg) have shown efficacy in clinical settings
- Avoid strong aromas and very spicy foods
- Cold foods may cause less nausea than hot meals
For constipation:
- Increase fibre intake gradually from whole food sources
- Include more high-fibre foods like berries, ground flaxseeds or chia seeds (2 tablespoons = 3.8g fibre), and legumes
- Maintain adequate hydration (minimum 1.5-2 litres daily)
- Consider a magnesium supplement (300-400mg daily)
For fatigue:
- Ensure adequate protein intake throughout the day
- Include iron-rich foods like lean red meat, spinach, and lentils
- Consider vitamin B12 sources (particularly important for those reducing meat intake)
- Maintain 3 balanced meals a day to stabilise energy levels
Frequently asked questions
Do I need to count calories while on Wegovy?
Calorie counting isn’t necessary while on Wegovy, or when you’re losing weight.
Focusing on food quality and balanced meals typically works better than tracking numbers.
It’s better to focus on more sustainable ways of managing our intake, like using our balanced plate model and measuring portions with your hands.
How many calories do I need to eat on Wegovy?
There’s no set calorie target whilst taking Wegovy, but you’ll likely be eating 1200-2000 calories per day due to the impact of the medication on lowering appetite.
Wegovy interacts with the brain to lower appetite and reduce hunger, helping you eat fewer calories.
Additionally, you may find it challenging to overeat as this can cause more severe GI-related symptoms such as bloating, cramping, and even vomiting.
Should I follow a low-carb or ketogenic diet with Wegovy?
There’s no definitive evidence that low-carbohydrate or ketogenic diets enhance the effectiveness of Wegovy. While some patients report success with these approaches, more restrictive diets are less sustainable in the long term.
We recommend a more balanced approach that includes high-quality carbohydrates from vegetables, fruits, and whole grains while prioritising protein. This provides more nutritional variety and sustainability than very restrictive diets.
How much protein do I need while taking Wegovy?
Research suggests aiming for 1.2-2.0g of protein per kilogram of body weight daily while on Wegovy2. For someone weighing 75kg, this means approximately 90-150g of protein daily.
Practically, this translates to including a substantial protein source (approximately 25-40g) at each meal, with smaller amounts in snacks if needed.
We recommend spreading protein intake throughout the day rather than consuming it all at one meal3.
Will my food preferences change on Wegovy?
Many patients report changes in food preferences while taking Wegovy. Research also shows a reduced desire for energy-dense, highly rewarding foods while taking GLP-1 medications.
What we’ve found is that many people notice previously tempting sugary foods become less appealing, which can help make healthier choices easier. Some also report changes in tolerance for spicy or fatty foods.
How do I ensure I’m getting enough nutrients with a smaller appetite?
Focus on nutrient density rather than volume. Choose foods that provide multiple nutrients per calorie, such as:
- Eggs (complete protein plus vitamins D, B12, and choline)
- Oily fish (protein, omega-3 fatty acids, vitamin D)
- Dark leafy greens (vitamins A, C, K, folate, iron)
- Nuts and seeds (healthy fats, protein, vitamins, minerals)
- Red meat (protein, B12, and iron)
You only need to supplement if you’ve been prescribed one.
How quickly will I see results with Wegovy?
According to randomised controlled trials4, you start losing weight almost immediately after taking Wegovy. Patients on semaglutide lose an average of around 5% of body weight after one month and 8% after two months.
Semaglutide reduces appetite and hunger, helping you eat fewer calories; this effect is almost immediate. However, you might notice the effect of lower hunger wearing off after 4-5 days post-injection in the first month of taking Wegovy.
It can take 4-5 weeks for Wegovy to reach a steady state in the body (when the drug’s levels remain consistent rather than spiking and falling).
How much weight do people typically lose with Wegovy?
Research4 has shown that semaglutide (Wegovy 2.4 mg) can lead to a weight loss of around 15% of your body weight after 68 weeks.
Most of this weight loss occurs in the first 32 weeks (9 months) and plateaus, as the body adapts to the medication and patients find a sustainable way of eating.
What should I do on days when my appetite is extremely low?
On days when your appetite is significantly reduced, focus on liquid nutrition options like smoothies with added protein powder or soup with eggs, small, frequent meals, and prioritising protein-rich foods first.
Even just 3-4 bites of a protein-rich food can help maintain your nutrition while your appetite is low.
How can I maintain muscle while losing weight on Wegovy?
To maintain muscle mass while losing weight on Wegovy, ensure adequate protein intake (1.2-2.0g per kg of body weight)2, include resistance training 2-3 times per week, and space protein intake evenly throughout the day3.
Take home message
While there’s no single ‘perfect’ diet for Wegovy patients, focusing on whole, nutrient-dense foods optimises both weight loss results and overall health.
Prioritising protein and fibre helps preserve muscle mass and manage side effects, while minimising ultra-processed foods supports the medication’s effectiveness.
Plus, if we intend to come off the medication in the future, it’s essential to use the time on the medication to develop healthy eating habits so that we can maintain weight loss in the long term.
Second Nature's Mounjaro and Wegovy programmes
Second Nature provides Mounjaro or Wegovy as part of our Mounjaro and Wegovy weight-loss programmes.
Why choose Second Nature over other medication providers, assuming you're eligible?
Because peace of mind matters.
We've had the privilege of working with the NHS for over eight years, helping people across the UK take meaningful steps toward a healthier, happier life.
Our programmes are designed to meet people where they are, whether that means support with weight loss through compassionate one-to-one health coaching, or access to the latest weight-loss medications (like Mounjaro and Wegovy) delivered alongside expert care from a multidisciplinary team of doctors, psychologists, dietitians, and personal trainers.
At the heart of everything we do is a simple belief: real, lasting change comes from building better habits, not relying on quick fixes. We're here to support that change every step of the way.
With over a decade of experience, thousands of lives changed, and a long-standing record of delivering programmes used by the NHS, we believe we're the UK's most trusted weight-loss programme.
We hope to offer you something invaluable: peace of mind, and the support you need to take that first step.
References
-
- Haines, M., et al. (2025). Consuming more protein may protect patients taking anti-obesity drug from muscle loss. Presented at ENDO 2025, Endocrine Society Annual Meeting.
- Leidy, H.J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
- Mamerow, M.M., et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition, 144(6), 876-880.
- Wilding, J.P.H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384(11), 989-1002.
- Garvey, W.T., et al. (2022). Two-year effects of semaglutide in adults with overweight or obesity: the STEP 5 trial. Nature Medicine, 28, 2083-2091.
