Semaglutide Diet Plan for Menopause Weight Loss

semaglutide diet plan

Semaglutide medications like Wegovy® and Ozempic® have become extremely popular. You will optimize your weight loss and keep your body healthier by eating nutritious food and having an exercise plan while on semaglutide.

What is semaglutide

Semaglutide is a type 2 diabetes drug often used for weight management. These drugs are glucagon-like peptide-1 (GLP-1) receptor agonists that can make you feel less hungry and feel full sooner. Ozempic®, approved for type 2 diabetes, and Wegovy®, approved for weight loss, are examples of semaglutide medications.

How do GLP-1 agonists work for weight loss?

Semaglutide mimics the action of GLP-1, a hormone naturally produced by your body. It helps stabilize blood sugar levels and slow down the movement of food through your stomach, leading to a decreased appetite and feeling full for longer. So you may not feel as hungry, eat less, and lose weight.

Semaglutide and menopause weight loss

Weight gain is very common during menopause and it can be difficult to lose. Your first step is to address any unhealthy eating habits and explore how to exercise in menopause. If you are still struggling to get to a healthy weight a physician may recommend weight loss medications if you are a good candidate. There are studies to show semaglutide can help menopausal women lose weight and keep it off with a semiglutide diet plan and good lifestyle habits. 

semaglutide weight loss

How does the combination of nutrition counseling and medication help with weight loss?

Weight loss medications can be a good starting point for some people. Having the support from a dietitian to coach you on best food choices, awareness of your eating habits and patterns, and your mindset around food, exercise, and sleep can sustain your progress. After a jumpstart from semaglutide medications, nutrition counseling can help reframe food and lifestyle habits.

What is the best low calorie diet plan?

Your doctor will recommend that you follow a low calorie meal plan while taking weight loss medications. It is very important that you get enough protein to prevent too much muscle loss. You also need to build your meals from foods dense with nutrients instead of junk foods. You may be eating less food but you still need the nutrients that keep you strong and prevent you from getting sick.

Here is an example Semaglutide Diet Plan PDF for healthy weight loss.

Best foods to eat while on semaglutide


Good sources of protein contain the amino acids you need to help digest food, build muscle, keep skin healthy, and boost your immune system. You need about 25 – 30 grams at each meal from foods like chicken, hemp seeds, eggs, cottage cheese, and edamame.

Vegetables and fruit 

Vegetables reduce the risk of heart disease, prevent some types of cancer, avoid digestive problems, and balance blood sugar. You can fill half your plate with these low calorie foods. Fruits contain lots of antioxidants and fiber but one or two servings may be enough depending on your nutritional needs and activity. Choose from foods like broccoli, berries, carrots, spinach, and beets.

Whole grains 

Grains provide fiber, vitamins, minerals and other nutrients which help control cholesterol levels and blood pressure. Only a small portion is necessary depending on your needs. Good choices are quinoa, barley, and old fashioned oats.

Healthy fats 

Good fats from olive oil, avocados, nuts, and salmon help keep your heart healthy. These foods also help you absorb vitamins and decrease inflammation in your body. You only need small portions because fats are calorie dense compared to protein and carbohydrates.

semaglutide tips

Semaglutide tips

Strength training  

Rapid weight loss from taking GLP-1 medications like Ozempic® and Wegovy® can cause a loss of muscle mass, decrease bone density, and lower your metabolic rate. Working with a trainer to create a program designed for you can improve your body composition.


Make sure you drink water and other unsweetened liquids. Some people experience side effects like diarrhea that may cause dehydration. You can get a rough estimate of your needs by dividing your weight in half. For example, 150 pounds = 75 ounces/day.


Keep moving. Some people regain weight after stopping semaglutide medications. Walking after meals, biking around the neighborhood, and dancing with your family can help you avoid the metabolic adaptation that occurs during weight loss.

Balanced diet

Make sure you are working in a variety of foods from the food groups we’ve mentioned here. It’s important that you develop healthy eating habits when you are on medication and when you are ready to stop taking it. Get started with my dietitian-approved Semaglutide Diet Plan PDF.

Support for semaglutide weight loss

If you have been prescribed semaglutide medication and are looking for help with personalized semaglutide meal planning and lifestyle coaching, set up an introductory call with me. You can get a jumpstart to meal planning and how to navigate side effects with my Semaglutide Diet Plan: guide for weight management in menopause ebook.

If you can’t or choose not to use medical weight loss options let’s discuss a nutrition and lifestyle strategy just for you!

Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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