Wegovy® Weight Loss Diet Plan for Women

wegovy diet plan pdf

While weight loss medications like Wegovy have proven effective for weight reduction, it is a good strategy to have healthy eating habits in place even before you begin taking medication. Good nutrition from a Wegovy diet plan will optimize your results, minimize side effects, and help maintain your weight loss progress if you decide to go off medication.

Wegovy, also known as semaglutide, is a prescription medication approved for weight management. It works by mimicking a naturally occurring hormone in the body to regulate appetite and food intake, leading to significant weight loss. 

Administered via weekly injections, Wegovy offers a promising solution for individuals striving to achieve their weight loss goals with the support of a balanced diet and lifestyle plan. In addition to improving diabetes, insulin resistance, and inflammation, weight loss medications have also been shown to benefit heart and kidney health.

Embarking on a journey toward a healthier weight with Wegovy is an empowering step, but it’s essential to remember that it isn’t a quick-fix solution by itself. To truly harness the benefits of this medication, it’s crucial to pair it with a well-rounded approach. Semaglutide can help quiet the “food noise” in your head, but you still need to make nutritious food choices along with good eating habits.

This means embracing a Wegovy diet plan rich in protein, prioritizing regular exercise, and nurturing good sleep habits. By integrating these elements into your lifestyle alongside Wegovy, you’re not just aiming for weight loss; you’re paving the way for a sustainable and fulfilling wellness journey.

How to create a healthy diet plan with Wegovy

Remember, weight loss drugs are not a silver bullet. What they do is they treat obesity very effectively, but they don’t treat the food environment which may have led to and driven obesity in the first place. Let’s get a clear vision of what your daily nutrition goals look like by planning ahead. 

You’ll want to aim for about 20-30 grams of protein in each meal and 10-15 grams in a snack. Eating protein will help to slow the muscle loss that accompanies quick weight loss. Protein also helps you feel full and satisfied after eating.

Fiber is an essential part of a Wegovy diet plan to help you feel full. I suggest my clients gradually increase their fiber intake to about 30-35 grams per day. You’ll find it in all kinds of plant foods. The bonus is those plant foods also offer you lots of polyphenols which help with heart and brain health, improve your gut health, and help manage insulin sensitivity which decreases risk of diabetes type 2.

Healthy fat is another nutrient that your body absolutely needs. You don’t need a lot so make the foods you get your healthy fat from really count. You’ve heard about things like omega-3 fatty acids as well as monounsaturated fats and polyunsaturated fats. These are examples of fats that offer health benefits which include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control, and reducing inflammation. Healthy fats have a beneficial effect on blood pressure and they even support gut health. 

How much should you eat to get the nutrients you need?

Each person requires a certain amount of calories from nutrient-dense food to feel good, stay healthy, and allow their body to lose the unhealthy weight while settling at a naturally healthy body composition. Work with your dietitian to determine how many calories you need to be aiming for so your body doesn’t slow your weight loss. Restricting your food intake may not allow you to get the nutrients your body needs and you may feel tired, get sick more often, or suffer digestive distress as a result.

I’ve created a Wegovy diet plan PDF for you to try out. Check out the meal planning suggestions below to add some variety!

Protein

For breakfast:

  • eggs and egg whites
  • protein powder smoothie
  • chia pudding
  • Greek yogurt with nuts
  • over night oats with protein powder added
  • avocado toast with Ezekiel bread topped with crumbled feta cheese
  • cottage cheese and fruit sprinkled with ground flax seed
  • ½ Ezekiel muffin with 1 TB cream cheese and smoked salmon

For lunch:

  • top a salad with chicken, shrimp, sliced flank steak, or chickpeas
  • stir quinoa into a salad
  • blend Greek yogurt with chopped cucumbers and garlic powder to dollop over leftovers
  • add a scoop of cottage cheese to your lunch plate
  • add edamame to a salad

For dinner:

  • swap regular pasta for pasta made with lentils, chickpeas, or beans
  • cook some quinoa instead of rice
  • try roasted chickpeas instead of croutons on a dinner salad
  • dollop some Greek yogurt instead of sour cream
  • blend nutritional yeast into a soup or stew
  • mix lentils with chopped veggies for a side dish

Fiber

  • wilt fresh spinach into your scrambled eggs
  • chop veggies and leafy greens to add to omelets
  • blend frozen greens, shredded zucchini, or riced cauliflower into smoothies
  • steam edamame in the pod or pop some popcorn for a snack
  • serve berries and kiwi for dessert
  • add shredded coconut to smoothies

Healthy fats

  • drizzle good quality olive oil over veggies or a salad
  • snack on a handful of nuts
  • spread nut butter on Ezekiel toast or dollop a tablespoon into your protein overnight oats
  • add avocado to a salad or smoothie
  • add canned tuna, mackerel, or sardines to a salad or charcuterie board
  • sprinkle seeds like ground flax seeds, chia, sunflower, sesame, and pumpkin onto vegetables
  • snack on olives
healthy fats for Wegovy diet plan

What to do next for the best diet with Wegovy

You may be feeling confused or overwhelmed with how to balance eating for optimal health and weight management.  Your doctor may not have had time to teach you much about nutrition, meal planning, or lifestyle changes to help you get the most effective results from Wegovy or other weight loss medications. 

As a registered dietitian and nutrition expert, I can help you deal with side effects, minimize digestive issues, and make sure you are getting all the nutrients your body needs. You may be making a significant financial and/or physical investment in taking weight loss medication. Let’s make sure you are eating enough throughout the day, avoiding dehydration, and preventing nutritional imbalances.

We can start with an introductory call. Feel like doing some reading about meal planning and how to navigate side effects now? Get my Semaglutide Diet Plan: guide for weight management in menopause ebook and get some high protein meal ideas in the Fresh Balance Nutrition 4-Week Meal Plan.

Picture of 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.

Protein Breakfasts Cookbook

easy ideas for boosting all day energy and metabolism

Share this post

more for you: