What to Eat on Wegovy: A 7-Day Wegovy Meal Plan for Beginners

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Starting Wegovy (aka Ozempic, Semaglutide) can be a game-changer for weight loss, but as many new users quickly realize, these medications can come with some unexpected dietary challenges.

Nausea, slower digestion, and reduced appetite are all common side effects, which means your usual go-to meals might not sit well anymore.

That’s why we’ve carefully designed this 7-day Wegovy meal plan—to help you navigate your first week with meals that are gentle on the stomach, high in protein, and satisfying without overwhelming your appetite.

This plan isn’t about forcing yourself to eat when you’re not hungry; it’s about choosing foods that will help you feel your best, fuel your body properly, and make your transition smoother.

We’ll Cover:

Why We Choose These Meals for You
Tips for Eating on Wegovy if You’re Just Starting Out!
Your 7-Day Wegovy Diet Meal Plan (PDF download)
Grocery Shopping List
Frequently Asked Questions About What to Eat (and Avoid) on Wegovy

Start your Wegovy journey off on the right food, with this free PDF download of the 7 day wegovy meal plan.

Why We Chose These Meals for You

We’ve hand-selected recipes that check all the right boxes:

✅ High in Protein – Protein is essential for preserving muscle mass while losing weight. It also helps keep you full longer, stabilizes blood sugar levels, and supports digestion. Each day includes 90-150g of protein, the sweet spot for most GLP-1 users.

✅ Easy to Digest – Many Ozempic / Wegovy users experience slower gastric emptying, so heavy, greasy, or ultra-fibrous foods can cause discomfort. Instead, we focused on lean proteins, well-cooked vegetables, and balanced fiber sources that promote smooth digestion.

✅ Balanced Macros – We’ve included moderate carbs and healthy fats to keep your energy steady without causing blood sugar spikes. This means slow-digesting carbs like sweet potatoes, quinoa, and oatmeal, plus healthy fats from avocado, nuts, and olive oil.

✅ Portion-Friendly & Satiating – Since Ozempic suppresses appetite, large portions may feel overwhelming. These meals are designed to be nutrient-dense without excessive volume, so you can eat smaller portions but still feel nourished.

✅ Simple & Meal-Prep Friendly – Many GLP-1 users report newfound meal fatigue—less interest in cooking or eating. That’s why we’ve chosen easy, quick recipes that can be meal-prepped in advance.

Tips for How & What to Eat on Wegovy (Especially If You’re Just Starting Out!)

👉 Listen to Your Body
Your appetite will likely decrease significantly. It’s okay to eat smaller portions and space meals out more than usual. Focus on hitting protein goals rather than forcing large meals.

👉 Hydration is Key
With reduced food intake, you’ll need to be extra mindful of drinking enough water. Dehydration can make nausea worse and lead to dizziness.

👉 Stick to Gentle, Well-Cooked Foods at First
If you’re struggling with nausea, soft, easy-to-digest foods like scrambled eggs, soups, and Greek yogurt-based meals will be your best friend.

👉 Avoid Heavy, Greasy, or Super-Fibrous Meals
Fried foods, raw cruciferous veggies (like raw broccoli), and too much fiber in one sitting can be hard on your stomach. Opt for cooked vegetables and moderate fiber intake spread throughout the day.

👉 Protein is Non-Negotiable
With a smaller appetite, it’s easy to under-eat protein. Prioritize protein at every meal to prevent muscle loss and keep you feeling strong.

👉 Small, Frequent Meals May Work Best
If large meals feel overwhelming, break them into smaller portions throughout the day. Many Ozempic users do better with 4-5 mini meals instead of 3 big ones.

👉 Measure Your Food Portions
Initially, using measuring cups, a kitchen scale, or portion control guides can help you understand appropriate serving sizes. This practice ensures you’re consuming the right amount of calories and nutrients, aiding in weight management.

👉 Balance Your Plate
A well-balanced plate supports overall health and satiety. Aim to fill:

50% with Non-Starchy Vegetables: Leafy greens, broccoli, bell peppers, and other colorful veggies provide essential vitamins, minerals, and fiber.
25% with Lean Proteins: Options like chicken breast, fish, beans, lentils, and tofu help maintain muscle mass and keep you feeling full.
25% with Whole Grains or Complex Carbohydrates: Brown rice, quinoa, whole-wheat pasta, or sweet potatoes offer sustained energy and additional fiber.

👉 Practice Mindful Eating
Eat slowly so you can recognize fullness cues before you’re too full. Also if possible, eliminate distractions like TV or mindlessly scrolling on your phone.

👉 Plan Meals and Snacks Ahead
Prepare meals and snacks in advance, such as chopping vegetables or cooking lean proteins, to save time during the week. You’ll also have something quick to grab when you’re hungry but don’t have the energy to whip up a big meal.

7-Day Meal Plan for Wegovy

If you’d like to download a free PDF of the Wegovy meal plan, just click here!

Day 1

🔹 Calories: ~1,500 | Protein: ~110g

🍳 Breakfast: Soft Scrambled Eggs with Cottage Cheese

Calories: 320
Protein: 36g

🥗 Lunch: Creamy Dairy-Free Chicken & Rice Soup

Calories: 450
Protein: 38g

🍽 Dinner: Grilled Chicken & Roasted Sweet Potato Salad

Calories: 550
Protein: 42g

Day 2

🔹 Calories: ~1,550 | Protein: ~115g

🥣 Breakfast: Warm Oatmeal with Almond Butter & Protein Powder

Calories: 350
Protein: 28g

🥪 Lunch: High-Protein Tuna Melt Wrap

Calories: 460
Protein: 40g

🍗 Dinner: Chicken Parmesan Over Mashed Cauliflower

Calories: 540
Protein: 45g

DOWNLOAD A COPY OF THIS MEAL PLAN >

Day 3

🔹 Calories: ~1,600 | Protein: ~120g

🥣 Breakfast: Creamy Greek Yogurt Protein Parfait with Berries & Granola (New!)

Calories: 340
Protein: 30g

🥗 Lunch: Turkey & Avocado Lettuce Wraps with Hummus (New!)

Calories: 480
Protein: 42g

🍛 Dinner: Healthy Chicken Enchiladas with Greek Yogurt Sauce

Calories: 580
Protein: 48g

Day 4

🔹 Calories: ~1,500 | Protein: ~105g

🥣 Breakfast: Next Level High Protein Chia Pudding

Calories: 320
Protein: 30g

🥗 Lunch: Grilled Salmon & Quinoa Power Bowl (New!)

Calories: 500
Protein: 45g

🍗 Dinner: High-Protein Tuna Noodle Casserole

Calories: 600
Protein: 50g

Day 5

🔹 Calories: ~1,550 | Protein: ~110g

🍹 Breakfast: Mild Green Smoothie with Greek Yogurt & Protein Powder

Calories: 330
Protein: 34g

🥗 Lunch: Mediterranean Chickpea & Feta Salad with Grilled Chicken (New!)

Calories: 470
Protein: 40g

🍛 Dinner: Light Coconut Chicken Curry with White Rice

Calories: 560
Protein: 45g

Day 6

🔹 Calories: ~1,500 | Protein: ~112g

🥚 Breakfast: Savory Cottage Cheese & Spinach Egg Muffins (New!)

Calories: 310
Protein: 32g

🥪 Lunch: Creamy Dairy-Free Chicken & Rice Soup

Calories: 450
Protein: 38g

🍽 Dinner: Grilled Chicken & Roasted Sweet Potato Salad

Calories: 520
Protein: 42g

Day 7

🔹 Calories: ~1,600 | Protein: ~118g

🥞 Breakfast: Warm Oatmeal with Almond Butter & Protein Powder

Calories: 350
Protein: 28g

🥗 Lunch: High-Protein Tuna Melt Wrap

Calories: 480
Protein: 40g

🍗 Dinner: Chicken Parmesan Over Mashed Cauliflower

Calories: 580
Protein: 50g

GET YOUR COPY OF THE WEGOVY MEAL PLAN >

7-Day Wegovy Meal Plan Shopping List

This shopping list covers everything you need for the entire week. I’ve grouped ingredients by category to make shopping easier.

Protein Sources

Eggs (12)
Cottage cheese (32 oz)
Greek yogurt, plain (32 oz)
Protein powder (vanilla or unflavored)
Chicken breasts (5-6)
Ground turkey (1 lb)
Ground beef (1 lb, lean)
Salmon fillet (2)
Canned tuna (2-3 cans)

Dairy & Dairy Alternatives

Unsweetened almond milk (or preferred milk)
Feta cheese (4 oz)
Parmesan cheese (4 oz)
Shredded cheddar cheese (6 oz)
Light coconut milk (1 can)

Whole Grains & Complex Carbs

Rolled oats (1 container)
Quinoa (1 cup)
Whole wheat wraps (or low-carb wraps)
Brown rice (1-2 cups)
Sweet potatoes (2-3 large)

Vegetables

Spinach (1 large bag)
Kale or mixed greens (1 large bag)
Cherry tomatoes (1 pint)
Bell peppers (2-3)
Cucumber (1)
Avocado (2)
Zucchini (2)
Carrots (3)
Onion (2)
Garlic (1 head)

Fruits

Bananas (2)
Mixed berries (fresh or frozen)

Healthy Fats & Nuts

Almond butter
Hummus
Olive oil
Chia seeds
Walnuts or almonds

Canned & Pantry Staples

Chicken broth (2 cartons)
Light coconut milk (1 can)
Canned chickpeas (1 can)
Whole wheat or chickpea pasta (for tuna noodle casserole)
Tomato sauce (low-sugar)
Taco seasoning
Salt, pepper, and favorite spices

FAQs About Eating on Wegovy

Q: Can I skip meals if I’m not hungry?
A: Skipping meals occasionally is fine, but aim to eat small portions to keep your energy stable and nourish your body.

Q: Can I adjust portion sizes on the meal plan?
A: Absolutely! Semaglutide reduces appetite, so eat smaller portions if you feel satisfied sooner.

Q: What should I do if I feel nauseous?
A: Stick to bland, easy-to-digest foods like crackers, rice, or bananas. Avoid greasy or spicy meals. If the nausea continues, call your doctor or healthcare asap. They may be able to give you a prescription or other recommendations to ease the nausea.

Q: Is it necessary to exercise while taking Wegovy?
A: Ideally yes, incorporating regular physical activity enhances weight loss and supports overall health. Aim for a combination of aerobic exercises and strength training each week. If it it your first week or two on Wegovy, give yourself a hall pass. Take it easy on yourself and just listen to your body!

Q: Can I drink alcohol during my 7-day meal plan?
A: Alcohol can add extra calories and may affect blood sugar levels. If you choose to drink, do so in moderation and be mindful of its impact on your weight loss goals. Many Wegovy users report a decreased interest in alcohol, so it may not be an issue for you!

Q: What if I’m still hungry on Wegovy?
A: It happens – and usually a day or two before it’s time to take your next shot. Here are some tips that should help if you’re still feeling hungry (or even a little hangry)!

Final Thoughts on the Wegovy Meal Plan….

Starting Wegovy doesn’t have to feel overwhelming. This simple 7-day plan is your roadmap to gentle, delicious, and effective nutrition that works hand-in-hand with this GLP-1 medication.

By focusing on high-protein, balanced, and gentle meals, this plan will help minimize side effects while keeping you nourished.

If you’re new to Wegovy, this plan gives you a great starting point, but always feel free to adjust portion sizes to match your appetite. And most importantly—listen to your body.

Remember: this isn’t about being perfect—it’s about making simple choices that leave you feeling your best.

You’ve got this! Let’s toast (with water, of course) to a week of nourishing meals and sustainable success.

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A collage of food that's included in the 7 day wegovy meal plan.