Wegovy® Diet Plan PDF- The Dietitian’s Guide
The secret to success with Wegovy isn’t about sticking to complicated rules or the latest diet trends—it’s about finding a healthy balance that feels right for you.
Table of Contents
ToggleTo make the most of your weight-loss efforts, it’s important to focus on a few key things, like including protein and fiber in your meals and adjusting to a new way of thinking about food.
In this blog, we’ll share simple, practical tips to help you create meals that fit your goals and everyday life, while taking into account the impact of Wegovy.
Goals of the Wegovy Diet Plan
- Optimize Your Weight Loss – Make the most of your weight-loss journey.
- Build Healthy Habits – Create routines that are easy to stick with long-term.
- Keep the Weight Off – Avoid regaining weight by learning what works for your body.
- Stay Healthy – Make sure your body gets all the nutrients it needs.
Let’s get started and make your Wegovy weight loss a success!
Download your meal plan with recipes [PDF]

This plan makes sure you get the nutrients you need in a delicious way. But if you’d rather mix things up, you can easily create your own meals using the simple method below!
Create Your Own Meals
Build Your Plate
The key to success with Wegovy is to develop a healthy and balanced diet plan that works for you. Forget past diets — your needs are different now.
Start with Protein
Protein is key to weight loss. It helps you feel full for longer, enhancing the effects of your weight-loss medication. Plus, let’s not forget, it’is essential for keeping your muscles strong while you’re losing weight, which helps you burn more calories and look better!
So, for these reasons, make protein the center of your plate. Aim to eat 15-30 grams of protein for breakfast and 30-40 grams each for lunch and dinner.
Breakfast Protein Sources
It’s easy to check labels to find out how much protein is in your breakfast foods, making it simple to choose high-protein options. Here are some healthy breakfast choices:
- Lean meats such as chicken, turkey, and fish
- Eggs
- Beans (black beans, kidney beans, pinto beans, navy beans)
- Tofu, nutritional yeast
- Dairy products (milk, cottage cheese, Greek yogurt)
- Plant-based milk fortified with protein
- Seeds: Hemp, chia, flaxseed, pumpkin
- Protein powder
Get a list of protein-rich foods here. (includes grams of protein for common serving sizes)
It is easy to create higher protein versions of foods you already eat. For example, add Greek yogurt or protein powder to your smoothies, or choose a bread that is higher in protein, beans, or quinoa as your side dish.
Recipes:
Tips
Lunch & Dinner
Aim for 30-40 grams of protein for lunch and dinner to meet most of your protein needs. Great options include:
- Poultry: Chicken (breast, thigh, drumsticks), turkey (ground, breast, or thigh)
- Fish: Salmon, tuna, trout, cod, haddock, mackerel, sardines, tilapia, and halibut
- Lean meats: Beef (sirloin, tenderloin, ground), lamb, and bison
- Pork: Pork loin, pork chops, pork tenderloin, ground pork, and ham
- Plant-based proteins: Beans (black beans, kidney beans, pinto beans, navy beans), lentils, chickpeas, edamame, tofu, tempeh, and seitan
- Shellfish: shrimp, crab, lobster, mussels, clams
To balance your plate and add fiber, the next step is to load up on non-starchy vegetables.
Read: How 30 grams of Protein Look Like
Add Non-Starchy Vegetables
Incorporate a mix of these vegetables into your meals for a balanced and nutritious diet. Including a variety of colors and types ensures your body gets a wide range of vitamins and minerals.
Vegetables will also add fiber to your meals, an important nutrient that will help to minimize potential side effects from the medication.
Vegetables can also make your meals more flavorful and colorful, turning them into something you’ll look forward to eating. To keep things exciting and avoid boredom, explore new recipes and ways to prepare them. Experimenting with different cooking methods, seasonings, and combinations can make all the difference.
Fill half of your plate with vegetables, but feel free to eat more of them if you’re hungry.
Here are some non-starchy vegetables to include:
- Leafy greens: Spinach, kale, lettuce, arugula, Swiss chard, collard greens, and mustard greens
- Cruciferous vegetables: Broccoli, cauliflower, cabbage, bok choy, and radishes
- Fresh veggies: Cucumber, zucchini, yellow squash, and summer squash
- Colorful options: Bell peppers (red, yellow, green, orange), asparagus, and snap peas
- Versatile picks: Green beans, Brussels sprouts, and artichoke hearts
- Nightshades: Tomatoes, eggplant, mushrooms, and okra
- Crunchy options: Celery, jicama, fennel, and water chestnuts
Now that you have protein and fiber, it’s time to add healthy fats to your plate. You can use this to cook or to flavor your meals.

Healthy Fats are Important Too
Dietary fat used to have a bad reputation, but we now know that healthy fats are essential to a balanced diet. The key is enjoying them in moderation. Aim for one tablespoon of oil or other fat per meal: a couple of avocado slices or ¼ cup of nuts and seeds. For cheese, stick to one slice or about 1 ounce per serving.
Here are some examples of healthy fats to include in your meals:
- Avocados
- Olive oil
- Grapeseed oil
- Coconut oil
- Nuts like almonds, walnuts, and cashews
- Seeds such as chia, flax, and pumpkin seeds
- Nut butter like almond or peanut butter
- Full-fat dairy products, including Greek yogurt and cheese
Healthy fats not only taste great but also keep you feeling full and satisfied—making your meals both nutritious and enjoyable.
Warning!
Keep fried foods and high-fat meals to a minimum as meals that are high in fat can upset your stomach.
Complex Carbohydrates in Moderation
Adding carbohydrates to your meals can feel intimidating, especially if you’ve spent years dieting and heard they’re “bad” for you. Many of us were taught that cutting out carbs is the fastest way to lose weight. While this might be true for losing pounds, it’s not the full story.
In reality, a moderate amount of fiber-rich carbohydrates can be incredibly beneficial. It provides the energy your body needs to function and the fiber that supports digestion and overall health. Embracing the right kinds of carbs will fuel your day and can make a big difference in how you feel.
Keep portion size to approximately one cup in most meals.
Choose:
- Fruit: Apples, berries, oranges, bananas, pears, peaches, mangoes, and kiwi
- Starchy vegetables: Sweet potatoes, corn, peas, butternut squash, acorn squash, and carrots
- Whole grains: Quinoa, brown rice, oats, farro, bulgur, barley, whole-grain bread, whole-grain pasta, and wild rice
- Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, and edamame
These options not only provide energy but also pack in essential nutrients and fiber to keep you feeling satisfied and energized throughout the day.
Now that you’re aware of the foods you need to include on your plate, let’s talk about portion control.
Portion Sizes
As a dietitian who works with patients taking weight-loss medication, I rarely worry too much about portion sizes. Wegovy and other GLP-1 weight-loss medications decrease the appetite, helping you to keep portion sizes under control.
However, I do mention them to my patients for awareness and to make sure they’re eating enough calories and nutrients.
What If You’re Not Hungry?
If you find it difficult to eat big meals, try switching to 5–6 smaller meals spread throughout the day. This can make eating feel less overwhelming while still helping you meet your nutrition needs.
Focus on simple, nutrient-packed foods like Greek yogurt, a handful of nuts, a hard-boiled egg, or small portions of lean protein and veggies. These mini-meals can boost your energy, support your body, and help you stay on track—even when your appetite isn’t strong.
The goal is to make eating feel manageable and nourishing without feeling too full or uncomfortable!
What If You’re Struggling to Eat Enough Protein?
If you’re taking weight-loss medication, it’s normal to feel full quickly or not feel very hungry. To make the most of your meals, try starting with your protein and fiber sources first before moving on to the rest of your plate. This way, you’re prioritizing the nutrients your body needs most.
If you’re still not getting enough protein, don’t worry! You can add some high-protein snacks into your day, like Greek yogurt, a handful of nuts, or a boiled egg. Another great option is to include a protein shake or mix protein powder into your meals. You can stir it into oatmeal, soups, or smoothies. These small changes can make a big difference in helping you meet your protein goals while keeping meal planning easy and manageable.
Sample Meal Plan
Here is a sample meal plan to give you an idea of what your completed plate should look like:
- Breakfast: Egg burrito made with 2 eggs, 1 slice of turkey bacon, carb-controlled tortilla, jarred jalapeño peppers, coffee
- Snack: ½ cup of plain Greek yogurt with berries and stevia or honey
- Lunch: Chicken bowl with 3 ounces grilled chicken breast, ½ cup quinoa or brown rice, 2 small slices of avocado
- Dinner: Turkey meatballs in marinara sauce, ½ cup chickpea pasta, side salad
- Snack: ½ cup cottage cheese with strawberries
Remember, this is just an example to get you started. If your meals follow the general guidelines mentioned above, feel free to mix and match them according to your preferences.
Should You Consult with a Registered Dietitian Nutritionist (RDN)?
An RDN can help tailor your meals to your needs. They can also help you manage common medication side effects and—more importantly—help you craft a plan for short- and long-term success.
However, I would encourage you to choose a dietitian who specializes in weight loss in people using GLP-1 medications.

Want More Meal Ideas?
Buy our comprehensive guide to losing weight on semaglutide. It contains a mix-and-match meal plan plus delicious recipes to help you achieve your goals.
It also contains nutrition and lifestyle ideas to help you manage common side effects of weight loss medications.
Final Thoughts
Wegovy and other weight-loss medications are effective at quieting the food noise in your head. With your hunger under control, your approach to eating will naturally shift. There’s no need to follow fad diets or be overly strict, but you do need to make an effort to focus on eating nutritional foods most of the time.
That said, an occasional treat—like your favorite mac and cheese or a glass of wine—is completely okay. Balance is the goal!