Wegovy Nutrition
Simple Recipes for Your Wegovy Diet
Wegovy reduces appetite, so every bite has to earn its place. Meals that lean on lean protein, fiber-rich vegetables, slow carbs, and gentle fats tend to be the most tolerable while keeping energy and lean mass stable. Below are simple recipe directions Dr. Bruice's patients use as a starting point.
0.8 g/lb
Protein target per pound of goal body weight
5
Simple recipe directions in this guide
64 oz
Daily fluid floor for most adults on GLP-1 therapy
Eating Principles on Wegovy
- •Lead every meal with a protein source you actually want to eat
- •Choose low to moderate glycemic carbohydrates over refined ones
- •Keep fats modest to reduce nausea, but do not eliminate them
- •Sip fluids steadily through the day, not in large boluses
- •Eat slowly and stop at comfortable, not full
- •Use small frequent meals if large plates feel overwhelming
5 Simple Recipes
Greek Yogurt Protein Bowl
Plain nonfat Greek yogurt topped with berries, a tablespoon of chia, slivered almonds, and a drizzle of honey. Roughly 25 g protein, very gentle on the stomach.
Sheet Pan Chicken & Vegetables
Chicken thighs, broccoli, bell peppers, and red onion tossed in olive oil, lemon, garlic, and oregano. Roasted at 425 F for 25 minutes. Reheats well as 2 to 3 small portions.
Egg White & Spinach Scramble
Egg whites with a single whole egg, baby spinach, feta, and a slice of sprouted grain toast. High protein, low fat, well tolerated mornings.
Lentil & Turkey Soup
Ground turkey browned with onion and garlic, simmered with green lentils, carrots, celery, and low-sodium broth. Fiber, protein, and fluids in one bowl.
Salmon & Cauliflower Rice
Baked salmon with cauliflower rice sauteed in olive oil and lemon, plus steamed asparagus. Omega-3s and protein with minimal volume.
Cottage Cheese Snack Plate
Half a cup of cottage cheese with cucumber slices, cherry tomatoes, and a few whole-grain crackers. A go-to when nothing else sounds appealing.
Frequently Asked Questions
What should I eat while on Wegovy?
Aim for protein-forward meals, non-starchy vegetables, slow-digesting carbohydrates, and plenty of fluids. Most patients tolerate smaller, more frequent meals better than large plates. Highly processed foods and very greasy meals tend to worsen nausea.
How much protein do I need on Wegovy?
A reasonable target for most adults is roughly 0.7 to 1.0 grams of protein per pound of goal body weight per day. Protein protects lean mass during weight loss, which is critical when appetite is suppressed.
What foods should I avoid on Wegovy?
Fried foods, very high-fat meals, sugary drinks, and excessive alcohol commonly worsen nausea, reflux, and other side effects. Carbonated beverages can also amplify bloating in some patients.
How important is hydration?
Very. Reduced thirst and reduced food intake both lower fluid input. Aim for steady water intake throughout the day, with electrolytes if you are exercising or feel lightheaded.