What Should I Eat on Wegovy?

Prioritise protein at every meal

Protein is the single most important nutrient to keep front of mind on a GLP-1 medicine like semaglutide. Because appetite is often reduced, total food intake tends to fall — and without enough protein, the body can lose muscle alongside fat. Aim to build each meal around a quality protein source: eggs, chicken, turkey, fish, Greek yoghurt, cottage cheese, tofu, legumes, or lean red meat all work well. General guidance from nutrition professionals commonly suggests somewhere in the range of 1.2–1.6 g of protein per kilogram of body weight per day, though your own needs are best discussed with your healthcare team.

Choose gentle, nutrient-dense foods

Because Wegovy slows gastric emptying, heavy or very rich meals can feel uncomfortable. Foods that many people find easier to tolerate include:

• Cooked or steamed vegetables (easier on the stomach than large amounts of raw fibrous veg)
• Wholegrains such as oats, brown rice, and wholegrain bread in moderate portions
• Soft fruits — berries, melon, banana
• Healthy fats in small amounts: avocado, olive oil, a small handful of nuts
• Soups, broths, and stews — nourishing and easier to eat when appetite is low

Foods worth limiting

No food is absolutely forbidden, but many people find certain choices make their Wegovy journey harder. Foods commonly reported to worsen nausea or discomfort include:

• Very fatty, fried, or greasy foods (these slow stomach emptying further)
• Spicy food, particularly early in treatment or after a dose increase
• Highly processed, sugary snacks that provide calories with little protein or fibre
• Carbonated drinks, which can increase bloating and reflux
• Large portions eaten quickly — smaller, slower meals tend to sit better

For a deeper look at specific foods to avoid, the guide on foods that can worsen GLP-1 side effects covers many of the same principles. You may also find it useful to compare notes with eating well on Mounjaro — the overlap is significant, since both medicines work on the same GLP-1 pathway. For a broader view of building a Wegovy-friendly diet, including meal ideas and structure, that page goes into more detail.

Staying hydrated

Dehydration is easy to overlook when appetite and thirst are both reduced. Water, herbal teas, and diluted drinks all count. Many people on semaglutide find they need to make a conscious effort to drink regularly throughout the day rather than relying on thirst alone.

Tracking what you eat is genuinely useful on Wegovy — but it needs to be effortless, because appetite fluctuations mean you might be eating very little one day and more the next. GLP Trackr's AI food photo scan is designed for exactly this: point your camera at a meal and get an instant breakdown of calories, protein, and macros without typing a thing. For packaged foods, the barcode scanner works just as quickly.

Once your food is logged, GLP Trackr tracks your protein and calorie targets across the day so you can see at a glance whether you have hit your protein goal — the number that matters most on a reduced appetite. The app also includes a library of GLP-1-friendly meal ideas and recipes built around protein-first principles, which takes the guesswork out of planning. Understanding how your food choices connect to your overall progress is part of what the calorie and energy balance guidance section explores in more depth.

GLP Trackr is a tracking and journaling tool — it supports your journey and helps you have better conversations with your prescriber, but it is not a substitute for their advice. If you have questions about your specific nutritional needs or how Wegovy is working for you, always discuss them with your prescriber or doctor.

Start logging your meals and tracking your protein with GLP Trackr — available free on the App Store and Google Play, with a 7-day trial to explore everything the app has to offer.