Wegovy is a prescription-only injectable medication licensed in the UK for weight loss.
The active ingredient, semaglutide, mimics a natural hormone called glucagon-like peptide-1 (GLP-1). GLP-1 signals the brain to increase fullness, reduce hunger and slow the rate at which the stomach empties. This makes it easier to maintain a calorie deficit, which is essential for weight loss, as you feel less hungry and fuller for longer.
Wegovy is highly effective. In clinical trials, patients taking Wegovy at the maximum 2.4mg weekly dose lost up to 17% of their starting body weight over 68 weeks. 40% of patients also went on to lose more than 25% of their body weight.[1]
However, to achieve the best results, Wegovy should be taken alongside a balanced, calorie-controlled diet and regular physical activity.
This guide recommends the ideal types of food you should be eating while taking Wegovy, as well as ones that are best avoided or limited. This helps you maintain a healthy, balanced diet that provides the nutrients your body needs. It also includes practical dietary tips, meal inspiration, and expert advice to help you stay consistent with your diet during treatment.
By following this guidance from our clinical team, you can maintain good health, learn how to manage common side effects, and maximise your chances of achieving sustainable long-term results with Wegovy.
Why is diet important for weight loss while taking Wegovy?
Injectable weight loss treatments such as Wegovy reduce appetite and slow the rate at which food leaves the stomach. This helps you feel fuller for longer, making it easier to reduce portion sizes and avoid overeating.
For Wegovy to be effective, you need to be in a calorie deficit. This means eating fewer calories than your body uses each day. Without a deficit, weight loss will not happen, even while taking the medication. Creating and maintaining that deficit through dietary changes and regular physical activity is important for long-term weight loss.
As Wegovy lowers appetite, many people naturally eat less. This makes your diet especially important. Choosing nutrient-dense meals ensures you get the nutrients, vitamins and minerals your body needs while you lose weight. A balanced diet also supports your overall health throughout treatment.
Getting enough protein in your diet is particularly important. Protein preserves muscle mass, and since muscle burns more energy than fat, maintaining muscle helps keep your metabolism high. This makes it easier to continue losing weight while staying in a calorie deficit.
Foods that are rich in fibre can also help, as they take longer to digest and keep you feeling full for longer. Paired with Wegovy’s appetite-reducing effects, high-fibre and protein-rich meals can significantly reduce calorie intake without leaving you hungry.
Your food choices may also influence how well you tolerate Wegovy. If you experience side effects such as nausea or vomiting, switching to gentler, easy-to-digest meals can help reduce discomfort and make it easier to stick with the treatment.
To see how much weight you could expect to lose over time, read our Wegovy week-by-week results guide.
How to follow a balanced diet on Wegovy
Following a balanced diet while taking Wegovy is important as your body needs a range of nutrients to function properly. Eating well-balanced meals is beneficial for your long-term health and also helps prevent nutritional deficiencies that could slow your weight loss progress.
A healthy diet should include a mix of complex carbohydrates, lean protein, healthy fats, and a variety of vitamins and minerals. You should aim to include these core food groups in most meals to ensure your nutritional needs are met, especially as you are likely eating less.
Supplements may be useful to fill any nutritional gaps, particularly for those following a vegan diet. Some nutrients, such as vitamin B12, are difficult to obtain from plant-based sources alone. Vitamin B12 is important for producing healthy red blood cells and supporting the nervous system.
Creating healthy, balanced meals for weight loss
The NHS Eatwell Guide recommends following a balanced diet to ensure your body receives all the nutrients it needs while you are losing weight on Wegovy.
A healthy diet should include a mix of fruits and vegetables, high-fibre carbohydrates, lean proteins, healthy fats, dairy or dairy alternatives, and plenty of fluids throughout the day.
High-fibre carbohydrates
Around a third of your diet should be made up of high-fibre starchy carbohydrates such as wholegrain bread, brown rice, oats, and wholewheat pasta. These foods provide steady energy, as well as essential nutrients including iron, calcium, and B vitamins.
Wholegrain carbohydrates are recommended over refined options because they retain more fibre and nutrients, helping with digestion and keeping you fuller for longer.
Fruits and vegetables
Another third of your daily diet should come from fruits and vegetables. You should aim to eat at least 5 portions every day and choose a variety of colours and types to maximise your nutrient intake. Fresh, frozen, tinned, or dried options all count towards your daily total.
Protein
The remaining third of your daily meals should include protein. Protein is needed to repair tissues, produce hormones, and build muscle. Eating sufficient protein also helps preserve muscle mass, which is especially important when taking Wegovy, as losing muscle can slow down your metabolism.
You should opt for leaner proteins such as skinless chicken and turkey breast, seafood, beans, and legumes to get the benefits of protein without the additional calories from fat.
Healthy fats
Fat should be included in small amounts, ideally no more than two tablespoons per meal.
Choosing unsaturated fats is best, as they provide important nutrients and can help reduce levels of low-density lipoprotein (LDL), also known as ‘bad’ cholesterol.
Omega-3 and omega-6 fatty acids, which the body cannot produce on its own, are especially important for heart and brain health.
Sources of healthy fats include oily fish, nuts, seeds, and olive oil. Limiting saturated and trans fats is recommended, as they can raise cholesterol and increase inflammation.
Hydration
Drinking enough fluids is an important part of a healthy diet. You should aim to drink six to eight cups (around two litres) of fluids each day. Water, sugar-free soft drinks, and low-fat milk are recommended choices as they are low in calories or do not contain any.
Limiting alcohol and caffeine is advised, since they can be dehydrating and may interfere with your weight loss progress on Wegovy.
3-day Wegovy meal plan (with vegetarian and vegan options)
This 3-day meal plan is designed with the NHS’s recommendations in mind. Each option combines fibre, protein, and healthy fats to help provide steady energy throughout the day and keep you feeling full for longer.
They prioritise nutrient-dense foods that are filling to maximise Wegovy’s appetite-reducing effects and help you maintain a calorie deficit.
Day 1
Breakfast
Greek yoghurt topped with sliced kiwi, pumpkin seeds, and a drizzle of honey
Vegetarian: Same as above
Vegan: Coconut yoghurt with kiwi, pumpkin seeds, and a drizzle of agave syrup
Lunch
Grilled turkey burger served on a wholegrain bun with lettuce, tomato, and a side of roasted courgette chips
Vegetarian/vegan swap: Grilled portobello mushroom burger
Dinner
Stuffed peppers with quinoa, black beans, sweetcorn, and salsa
Snack idea
A handful of mixed berries with a few walnuts
Day 2
Breakfast
Vegetable omelette with spinach, mushrooms, and tomatoes, served with a slice of wholegrain toast
Vegetarian: Same as above
Vegan: Tofu scramble with spinach, mushrooms, and tomatoes
Lunch
Salmon and avocado sushi rolls with a side of edamame beans
Vegetarian/vegan swap: Avocado, cucumber, and tofu sushi rolls
Dinner
Herbed chicken breast with roasted butternut squash and steamed asparagus
Vegetarian swap: Baked halloumi with roasted butternut squash and asparagus
Vegan swap: Roasted chickpeas with butternut squash and asparagus
Snack idea
Celery sticks with almond butter
Day 3
Breakfast
Chia pudding made with almond milk, topped with strawberries and a sprinkle of granola
Vegetarian: Same as above
Vegan: Same as above (ensure granola is vegan-friendly)
Lunch
Tuna and mixed bean salad with rocket, cherry tomatoes, and olive oil dressing
Vegetarian swap: Boiled egg and mixed bean salad
Vegan swap: Mixed bean and avocado salad
Dinner
Grilled sea bass with wild rice and sautéed green beans
Vegetarian swap: Grilled aubergine with wild rice and green beans
Vegan swap: Marinated tempeh with wild rice and green beans
Snack idea
Rice cakes topped with mashed avocado and sliced radish
Best foods to eat while taking Wegovy
The best foods to eat while taking Wegovy (semaglutide) can help you feel fuller for longer, maintain steady energy levels throughout the day, and support sustainable weight loss.
These include a variety of high-fibre whole foods, lean proteins, and healthy fats that will help ensure you get the nutrients you need.
High-fibre whole foods
Eating foods high in fibre slows down digestion and keeps you satisfied between meals. Whole foods are naturally higher in fibre and nutrients compared to heavily processed alternatives, which are often calorie-dense but less filling.
To make your meals more filling and nutritious, try including pears, raspberries, sweet potatoes, barley, quinoa, or whole-grain wraps.
Lean proteins
Protein helps preserve muscle tissue while you lose weight. This is important because muscle burns more calories at rest than fat, so you use more calories with greater muscle mass.
Good sources of protein include skinless turkey, prawns, cottage cheese, and lower-fat Greek yoghurt.
Eating some oily fish such as salmon, mackerel, or sardines is beneficial as they provide omega-3 fatty acids and protein.
Plant-based eaters can choose seitan, edamame beans, tempeh, or fortified soy milk as protein-rich alternatives.
It is best to keep processed meats, such as bacon, salami, or sausages, to a minimum. These can be high in calories, contain large amounts of salt, and are also considered to be carcinogenic, meaning they are known to cause cancer.
Healthy fats
Although fat should be eaten in moderation, small amounts of healthy fats are vital for your health. They provide essential fatty acids and help the body absorb fat-soluble vitamins such as vitamins A, D, E, and K.
The best options are unsaturated fats, which can help reduce LDL (‘bad’) cholesterol and support heart health.
Try adding a small amount of hazelnuts, pistachios, sunflower seeds, hemp seeds, avocado oil, or olive oil to your meals.
Fish is also a good source of healthy fat as well as protein. Anchovies and herring, for example, are excellent sources of omega-3s, which are needed as part of a balanced diet.
Saturated and trans fats, often found in fried foods, baked goods, and processed snacks, should be limited as they typically provide little nutritional benefit and can increase LDL cholesterol levels.
Foods and drinks to limit or avoid on Wegovy
While taking Wegovy, certain foods and drinks can make weight loss more difficult and may also worsen side effects. It is best to avoid or limit these foods to help your weight loss progression.
High-sugar foods and drinks
Foods and drinks high in added sugars provide a high amount of calories, but little nutritional value.
Regularly consuming items such as cakes, biscuits, sweets, full-sugar fruit juices, and non-diet soft drinks can make it harder to stay in a calorie deficit.
Over time, a diet high in added sugar also raises the risk of developing health conditions like type 2 diabetes and heart disease.
High-fat and processed foods
Limiting foods that are high in saturated or trans fats is also important. These foods are calorie-dense, less filling, and can contribute to raised cholesterol and blood pressure.
Examples include fried foods, pizzas, curries, fattier cuts of meat, and processed or cured meats like bacon or salami.
Eating too many of these foods makes long-term weight loss more difficult and can increase the risk of cardiovascular issues.
Spicy and greasy meals
Spicy and greasy foods should be avoided if you are experiencing digestive side effects while taking Wegovy.
They can trigger or worsen common side effects such as nausea, vomiting, or diarrhoea, which can be uncomfortable and may also make it harder for you to eat.
Spicy foods can irritate and inflame the stomach, which can intensify side effects or make them last longer.
Fat is hard to break down, and it takes your body longer to digest fat than carbohydrates or protein. This can lead to digestive discomfort and can also harm the beneficial bacteria in your gut. Higher-fat foods also typically contain more calories, making overeating more likely.
Alcohol
It is best to limit or avoid alcohol while you are taking Wegovy.
Alcoholic drinks contain ‘empty’ calories, which lack useful nutrients. Excessively drinking alcohol can quickly increase your daily calorie intake and slow weight loss progress. Alcohol can also increase food cravings, make you hungrier, and make portion control harder.
In addition, alcohol may worsen Wegovy’s side effects, such as nausea or constipation. It can also cause dehydration, which can make you feel tired and can interfere with digestion.
Recommended swaps
Swapping foods that should be avoided for healthier alternatives can help you stay on track with your weight loss.
These swaps can be significantly lower in calories, added sugar, or fat, and make a substantial difference to your daily calorie intake. This can make long-term progress more sustainable.
You could swap:
- fizzy soft drinks for sparkling water or sugar-free alternatives
- fried chicken or chips with oven-baked or air-fried versions
- fatty and processed meats with leaner cuts such as chicken and turkey breast
- white rice, bread, and pasta with wholegrain versions
- cakes, sweets, and pastries with fresh fruit or yoghurt with berries
- heavy sauces or battered coatings with herb or spice-based seasonings
- higher-calorie alcoholic drinks with lower-calorie options like spirits with a diet mixer
Portion control tips while taking Wegovy
To lose weight effectively while taking Wegovy, you need to maintain a calorie deficit.
Controlling the portion size of your meals, as well as the amount you eat between meals, can help you stay in a calorie deficit and keep losing weight.
There are several strategies you can use to help manage portion sizes.
Plan meals in advance
Preparing meals ahead of time can make you less likely to order takeaway or rely on convenient, but less healthy, meals when you are hungry. These foods are typically high in calories, heavily processed, or contain high levels of added sugars and salt.
Planning your weekly meals can also help you stay consistent with your weekly calorie intake, making it easier to track weight loss results over time.
Pre-portion snacks
Packaged snacks, such as crisps, often contain a high number of calories. They likely contain multiple recommended servings, which makes it easier to overeat.
Instead of eating straight from a packet, try dividing snacks like nuts, crackers, or dried fruit into smaller containers or bags ahead of time. This makes it easier to track portion sizes and calories.
Drink water before meals
Having a glass of water 15 to 20 minutes before eating can make you feel fuller and help you feel satisfied with smaller portions. This can add to Wegovy’s effects, which already work to reduce your appetite and stomach emptying.
Drinking water regularly before meals also helps you stay hydrated, which is beneficial for overall health.
Eat slowly and mindfully
Taking your time with meals can help you feel full on less food.
A clinical study found that people who ate the same meal over 24 minutes reported greater fullness two hours later compared to those who finished in just 6 minutes. Eating more slowly also lowers levels of ghrelin, the hormone that triggers hunger.[2]
Chewing food thoroughly improves digestion and gives your stomach time to send fullness signals to the brain. This makes it less likely that you will overeat.
Pause before taking seconds
If you finish a meal and still feel hungry, try waiting for around 20 minutes before serving yourself more food. It takes time for your stomach to signal fullness to the brain, and you may find that your hunger has already passed after 20 minutes.
This can prevent you from eating unnecessary extra calories and might also help you feel less digestive discomfort, especially if you are experiencing side effects.
Diet tips to reduce Wegovy side effects
Digestive side effects such as nausea, constipation, or diarrhoea are relatively common with Wegovy (semaglutide). While they are usually mild, they can still be uncomfortable and can make it harder to eat.
Since Wegovy already reduces your appetite, managing these symptoms is important to ensure you continue getting the nutrients your body needs.
For a full list of Wegovy’s potential side effects, see our side effects guide.
Nausea, vomiting, and diarrhoea
If you experience nausea or diarrhoea, you should opt for bland, lower-fat meals that are easier to digest.
Examples include poached chicken, plain white rice, or white bread. Although whole grains are generally more nutritious, refined versions like white rice may be more tolerable until side effects pass.
It is best to avoid fatty, highly seasoned, or spicy foods, as these can irritate the stomach and make symptoms worse.
Eating smaller meals more frequently can also ease nausea and help prevent vomiting.
Constipation
Constipation can be managed by gradually increasing fibre intake by eating foods like beans, vegetables, and whole grains.
Drinking plenty of fluids is equally important to help digestion and bowel movement.
If constipation persists, an over-the-counter stool softener may help. You should contact our clinical team before taking any new medications to ensure they are suitable for you.
Low energy
Some people notice dips in energy while taking Wegovy.
To help keep your energy levels stable throughout the day, try including slow-release carbohydrates such as oats, sweet potatoes, or barley, alongside healthy fats like avocado or olive oil in your diet.
These foods provide steady energy and can help you avoid sudden spikes or crashes in your energy levels.
Wegovy diet FAQs
Can you drink alcohol while taking Wegovy?
Yes, you can drink alcohol while on Wegovy, but it is recommended to limit your intake.
Alcohol contains ‘empty’ calories with little nutritional value and often increases cravings for high-fat or sugary foods. This makes it easier to overeat and harder to maintain a calorie deficit.
Alcohol may also worsen digestive side effects such as nausea, vomiting, or diarrhoea.
What snacks are best to eat on Wegovy?
The best snacks to eat while taking Wegovy are nutrient-dense foods that keep you full without adding excessive calories.
Fruits and vegetables are recommended because they are high in fibre and rich in vitamins.
Sugary or salty snacks should be limited, as they are often calorie-dense and can make it easier to overeat. You can try swapping these snacks for healthier alternatives. For example, crisps can be swapped for air-popped popcorn.
What happens if you eat too much while taking Wegovy?
Eating too much while taking Wegovy can slow down or stop your progress.
Eating or drinking more calories than your body needs puts you into a calorie surplus. This causes weight gain because the body stores the excess energy as fat.
Eating very large meals may also worsen common side effects of Wegovy, including nausea or indigestion.
Do you need to be in a calorie deficit for Wegovy to work?
Yes. While Wegovy helps control appetite and reduce food intake, weight loss still relies on creating a calorie deficit.
A reduction of approximately 500 calories per day is often recommended as a safe starting point, which typically results in weight loss of around 0.5kg per week.
It is important not to reduce calories too drastically, as this can cause problems such as fatigue, hormonal changes, and nutrient deficiencies.
Can you skip meals on Wegovy?
You should not skip meals while on Wegovy. Eating consistently helps prevent fatigue and nutritional deficiencies. It also reduces the risk of overeating later in the day, as skipping a meal can trigger the release of hormones that make you feel hungry.
If you find it difficult to eat because of digestive side effects, try eating smaller, more frequent meals rather than skipping them completely.
Bland foods such as white rice or plain toast may also be easier to tolerate until symptoms improve.
What happens if I don’t eat while taking Wegovy?
Not eating whilst taking Wegovy can cause side effects such as nausea, which may be caused by excess stomach acid. Skipping food may also cause your blood sugar levels to drop suddenly, leading to dizziness, headaches, or fatigue.
It is important to continue eating regular, balanced meals while taking Wegovy. Without sufficient food, your body may not receive the nutrients it needs, which can lead to deficiencies over time.
What should I do if I stop losing weight on Wegovy?
If your weight loss slows or stops, you should reassess your calorie intake and portion sizes. Adjusting your food intake or activity levels can help you start losing weight again.
As you lose weight, your body requires fewer calories to maintain itself. If you keep your calorie intake the same, your original calorie deficit becomes smaller as your daily calorie requirement has also decreased.
Increasing physical activity can also help your body burn more calories and put you back into a calorie deficit.
How many calories should you eat each day on Wegovy?
The number of calories you need while taking Wegovy will vary depending on your age, height, weight, and activity level.
The NHS recommends 2,500 calories for men and 2,000 calories for women every day as a general guideline.
People with more physically demanding jobs or higher activity levels may need more calories than those with sedentary lifestyles.
Wegovy supports weight loss by reducing appetite, but maintaining a balanced, reduced-calorie diet is still essential for the best results.
Clinical sources
- Once-Weekly Semaglutide in Adults with Overweight or Obesity, New England Journal of Medicine, 2021. [Accessed 15/09/2025]
- Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate, National Library of Medicine, 2018. [Accessed 15/09/2025]
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