What to Eat on Wegovy
Complete nutrition guide for Wegovy (semaglutide) users: best foods to eat, what to avoid, and how to maximize weight loss while minimizing side effects.
Why Diet Matters on Wegovy
Wegovy (semaglutide) is incredibly effective for weight loss, but what you eat makes a HUGE difference in your results and side effects. The medication slows stomach emptying and reduces appetite, which means your food choices become even more critical.
Key Principles
- Smaller portions: You'll feel full much faster—listen to your body
- High protein: Prevents muscle loss during rapid weight loss
- Low fat: Fatty foods worsen nausea and digestive issues
- Nutrient-dense: Make every bite count since you're eating less
- Slow eating: Gives medication time to signal fullness
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Best Foods to Eat on Wegovy
🥚 Lean Proteins (Prioritize These!)
Protein is crucial for preserving muscle mass during weight loss and helps you stay full longer.
- ✓ Skinless chicken breast
- ✓ Turkey
- ✓ Fish (salmon, cod, tuna)
- ✓ Shrimp and seafood
- ✓ Eggs and egg whites
- ✓ Greek yogurt (low-fat)
- ✓ Cottage cheese (low-fat)
- ✓ Tofu and tempeh
- ✓ Lean ground turkey or chicken
- ✓ Protein shakes (low-sugar)
🥦 Non-Starchy Vegetables
Low in calories, high in fiber and nutrients. Fill half your plate with these.
- ✓ Leafy greens (spinach, kale, lettuce)
- ✓ Broccoli and cauliflower
- ✓ Bell peppers
- ✓ Cucumbers and celery
- ✓ Zucchini and summer squash
- ✓ Tomatoes
- ✓ Mushrooms
- ✓ Green beans
- ✓ Asparagus
- ✓ Brussels sprouts
🍓 Fresh Fruits (In Moderation)
Choose lower-sugar fruits and watch portions due to natural sugar content.
- ✓ Berries (strawberries, blueberries, raspberries)
- ✓ Apples and pears
- ✓ Citrus (oranges, grapefruit)
- ✓ Melons (watermelon, cantaloupe)
🌾 Whole Grains (Small Portions)
Choose whole grains over refined, but keep portions small.
- ✓ Oatmeal (steel-cut or old-fashioned)
- ✓ Quinoa
- ✓ Brown rice
- ✓ Sweet potatoes
Foods to AVOID on Wegovy
These foods commonly trigger or worsen nausea, digestive issues, and other side effects:
❌ High-Fat Foods
These significantly worsen nausea and slow digestion even more.
- Fried foods (french fries, fried chicken, donuts)
- Fatty cuts of meat (ribeye, bacon, sausage)
- Heavy cream sauces and gravies
- Full-fat dairy products
- Fast food and greasy takeout
❌ Spicy & Acidic Foods
Can irritate your already-sensitive stomach.
- Hot peppers and spicy sauces
- Heavily spiced dishes
- Citrus juices (can be acidic for some)
- Tomato-based sauces in large amounts
❌ Sugary & Processed Foods
Provide empty calories without satiety or nutrition.
- Candy, cookies, cake, pastries
- Sugary drinks (soda, sweet tea, juice)
- Ice cream and frozen desserts
- Processed snacks (chips, crackers)
❌ Carbonated & Alcoholic Beverages
Can cause bloating, discomfort, and nausea.
- Soda and sparkling water (for some people)
- Beer and carbonated alcoholic drinks
- Alcohol in general (can worsen nausea)
Sample Day of Eating on Wegovy
🌅 Breakfast (7-8am)
- 2 scrambled eggs with spinach and tomatoes
- 1/2 cup oatmeal with berries
- Black coffee or herbal tea
🍎 Mid-Morning Snack (10-11am)
- Greek yogurt (low-fat) with berries
- OR a protein shake
🍽️ Lunch (12-1pm)
- 4oz grilled chicken breast
- Large mixed green salad with vinaigrette
- 1/2 cup quinoa or brown rice
- Water or unsweetened iced tea
🥕 Afternoon Snack (3-4pm)
- Celery sticks with 2 tbsp hummus
- OR a small apple with almond butter
🌙 Dinner (6-7pm)
- 4-5oz baked salmon
- Steamed broccoli and cauliflower
- Small sweet potato
- Side salad
Note: This is ~1,200-1,400 calories. Adjust portions based on your hunger, activity level, and physician recommendations. Many people on Wegovy naturally eat 1,000-1,500 calories daily due to appetite suppression.
My Personal Experience with Diet on Wegovy
When I started compounded semaglutide through Coreage Rx (same active ingredient as Wegovy), I quickly learned that WHAT I ate mattered just as much as the medication itself.
What worked for me:
- Eating protein first at every meal (chicken, fish, eggs, Greek yogurt)
- Avoiding fatty foods completely for the first 2-3 months (they made me nauseous instantly)
- Drinking water constantly throughout the day
- Eating slowly and stopping at the first sign of fullness
- Planning meals ahead to ensure I got enough protein and nutrients
Mistakes I made:
- Trying to eat my usual portions (resulted in feeling overly full and uncomfortable)
- Eating fried food on week 3 (instant nausea for hours)
- Not tracking protein intake early on (lost more muscle than I wanted)
Once I dialed in my diet—high protein, low fat, plenty of vegetables, small portions—the weight came off steadily and I felt great. I lost 16 pounds in 10 weeks with minimal side effects.
Using Coreage Rx Instead of Brand-Name Wegovy
I couldn't afford $1,300/month for Wegovy, so I used compounded semaglutide through Coreage Rx for 50-70% less. Same medication, same results, same dietary recommendations. The savings allowed me to invest in higher-quality groceries and a nutritionist consultation.
Read my full Coreage Rx review →Frequently Asked Questions
How much should I eat on Wegovy?
Listen to your body's hunger cues rather than forcing yourself to eat specific amounts. Most people naturally eat 1,000-1,500 calories daily on Wegovy. Focus on getting adequate protein (60-100g/day) and nutrients rather than hitting calorie targets.
Can I eat carbs on Wegovy?
Yes, but prioritize complex carbs (oatmeal, quinoa, sweet potatoes) in small portions. Avoid refined carbs (white bread, pasta, sugary foods) as they provide empty calories without satiety.
Why does fat make nausea worse on Wegovy?
Wegovy slows stomach emptying, and fatty foods naturally take longer to digest. This combination can cause prolonged fullness, nausea, and digestive discomfort. Stick to lean proteins and low-fat options.
Do I need to count calories on Wegovy?
Not necessarily. Most people naturally eat fewer calories due to appetite suppression. However, tracking protein intake is important to prevent muscle loss. Some people benefit from tracking initially to ensure they're eating enough nutrients.
Can I drink alcohol on Wegovy?
Alcohol is generally not recommended on Wegovy as it can worsen nausea, interfere with weight loss, and may increase risk of low blood sugar. If you choose to drink, do so sparingly and with food.
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⚠️ Important Disclaimer
This article provides general nutrition guidance. Always consult your physician or registered dietitian for personalized dietary recommendations based on your health status and medications.
Read the full Medical Disclaimer.