Weight Loss Treatment Diet Plan: What to Eat and Avoid

Starting Wegovy can bring up a lot of questions, and "what should I actually be eating?" is often one of the first.

You might notice your appetite has changed, that foods you used to enjoy feel different or that you're simply not sure how to get enough nourishment from smaller portions. All of that is completely normal, and you don't need to have it figured out on day one.

This 7-day meal plan is here to take some of the guesswork out of the week ahead. You’ll find simple, balanced meals that prioritize protein, fibre and hydration, while staying gentle on your stomach. Think of it as a starting point rather than a set of rules. Swap meals around, adjust portions to how you feel and go at a pace that works for you.

Article summary:

• Weight management treatment should be used alongside positive lifestyle changes, like eating a healthy, balanced diet.
• When planning a meal or plating your food, think of it in fractions: half (½) your plate should contain fruits and vegetables, one quarter (¼) should contain complex carbohydrates and fibre, and one quarter (¼) should contain protein.
• It’s best to limit high-fat, high-sugar and high-carbohydrate foods, particularly if they’re ultra-processed. Eating these foods may slow your progress, and worsen some side effects of treatment.

Why your diet matters when taking Wegovy

Many types of weight management treatment affect the way your digestive system works.

Wegovy’s active ingredient, semaglutide, works by mimicking a natural hormone called GLP-1. GLP-1 is found in your digestive system, and is released when you eat to signal fullness to your brain. [1] By mimicking the GLP-1 hormone, semaglutide helps to:

• Slow your digestive system
• Help you feel fuller for longer
• Reduce “food noise” and cravings [1, 2, 3]

This may mean you find yourself eating less than normal during treatment. And that’s why it’s important to build meals based on nutrient-dense foods and a balanced diet, to sustain your energy levels and properly fuel your body.

Every meal counts a little more when you're eating less. When portions get smaller, it's worth making sure what's on your plate still gives your body the protein, vitamins and minerals it needs to feel well and stay strong.

What you eat can also make a difference to how you feel day to day. Some people may find that rich, fatty or very large meals leave them feeling uncomfortable, while lighter, balanced meals may feel more comfortable.

Remember, any weight management journey should focus on gradual and sustainable results. This means that, even after you’ve finished treatment, you’ll need to maintain those healthy habits and positive lifestyle changes to support your long-term health.

Foods to eat on Wegovy

Building most meals around a few key food groups is a good place to start, and you can adapt them to the foods you already enjoy.

Lean proteins

Lean proteins are an important part of a balanced diet. This is because protein helps to build and preserve lean muscle, bones tissues and cells. [4] It can also help you feel fuller for longer. [5]

Health Canada recommends that adults eat a minimum of 0.8 grams of protein for every kilogram of body weight, every day. [6] For example, if you weigh 77kg, your minimum recommended daily intake (RDI) of protein is 61.6g.

Protein should also make up around 10-35% of your total daily calories, so it's worth including a source of protein at each meal where you can. [7] When planning and plating your meals, aim to fill around a quarter of your plate with protein.

Some good sources of lean protein include:

Poultry and lean meat cuts

• Skinless chicken breast
• Pork tenderloin
• Lean beef cuts, like sirloin

White fish

• Cod
• Halibut
• Pickerel

Low-fat dairy products

• Cottage cheese
• Yoghurt
• Milk

If larger portions feel like too much, smaller amounts spread across the day, like a boiled egg or a pot of yoghurt as a snack, can help you get what you need.

And remember, sometimes low-fat products can contain more sugar than the regular version. [8] It’s always worth checking the nutrition label on your low-fat dairy products before you buy.

Plant-based proteins

• Tofu and tempeh
• Beans (like edamame and black beans)
• Lentils

Fibre and complex carbohydrates

Fibre and complex carbohydrates are an important part of a balanced, healthy diet. This is because they typically take longer to digest (and keep you feeling fuller for longer), provide a steady energy release and support your digestive health. [9] Fibre also supports regular bowel movements, which may ease some of the common side effects of weight management treatment. [9, 10]

Health Canada recommends that women eat around 25g of fibre, and men around 38g of fibre, every day. However, most Canadians are only getting about half of their recommended daily intake (RDI). [11] It's best to increase fibre gradually and drink plenty of water alongside it, as adding a lot at once can sometimes cause bloating or discomfort.

Some good sources of dietary fibre, and complex carbohydrates, include:

High-fibre fruits

• Apples
• Pears
• Strawberries

Vegetables

• Sweet potato
• Green peas
• Brussels sprouts

Legumes

• Lentils
• Soybeans
• Peas

Whole grains

• Wholewheat bread, pasta and crackers
• Brown rice
• Oatmeal

Healthy fats

Fat is still an important part of a balanced diet. It helps your body absorb certain vitamins, supports many everyday functions and adds flavour and satisfaction to meals. [12, 13] The key is choosing mostly unsaturated fats and keeping portions modest. Fried or very fatty foods can be harder to digest and may leave you feeling uncomfortable, so many people find they feel better keeping these to a minimum.

Even on a reduced-calorie diet, it’s important to include healthy fats in your diet. It supports cell growth, hormone production and helps your body to absorb vital nutrients. [14]

Health Canada recommends that healthy adults get around 20-35% of their calories from healthy fats every day. [6] We’d advise you to focus on adding the following types of fat into your diet:

Monounsaturated fats

Monounsaturated fats can help support healthy cholesterol levels as part of a balanced diet. [15] Good sources include:

• Olive oil
• Avocados
• Nuts like almonds and cashews

Polyunsaturated fats

There are two types of polyunsaturated fats: omega-3, and omega-6. Omega-3 fats support brain and heart health, while omega-6 fats support cell structure and energy. [12, 13] Neither are made by the body, which is why it’s important we get them in our food. [12] Good sources include:

Omega-3

• Fish like salmon
• Walnuts
• Seeds like chia and hemp seeds

Omega-6

• Vegetable oils, like sunflower oil
• Seeds, like pumpkin and sunflower seeds
• Walnuts

When choosing nuts and seeds (and nut and seed butters), it’s best to choose those without any added sugar, fat or salt.

So, next time you’re preparing a meal, why not try adding in some more healthy fats? Drizzling olive oil over vegetables before roasting, adding avocado to your salad or keeping a small handful of nuts as a snack are all easy ways to add healthy fats to your daily diet.

Vegetables

Vegetables are one of the most important parts of a healthy, nutritious diet. They’re packed with vitamins and minerals, and low in fats and sugars. [16] They’re also often high in fibre, which supports your digestive health. [16]

Health Canada recommends filling half of every plate with fruits and vegetables. It’s also best to include a variety of different shapes, colours and textures. [17] For example, if you’re making soup, canned pumpkin can be a delicious and nutritious thickener. Thinly sliced, seasoned and baked zucchini can also make a delicious, lower-calorie alternative to potato chips.

If you have difficulty accessing a variety of fresh vegetables, remember that canned and frozen varieties are just as nutritious. [17] Just try to limit any with added syrup, sugar and sodium.

Examples of vegetables

Aiming for a variety of different vegetables across the week is a simple way to cover a wide range of nutrients. Examples include:

• Arugula
• Okra
• Bok choy
• Orange (or red) peppers
• Pumpkin
• Carrots

Foods to limit when taking Wegovy

High-fat foods

People taking Wegovy may find they're more likely to feel uncomfortable after eating rich, fatty or fried foods. Reducing high-fat foods, particularly those containing trans and saturated fats, can help you feel better day to day and supports long-term heart health. [18]

Trans fats

Health Canada recommends you avoid trans fats completely. Previously, these were most often found in foods that contained partially hydrogenated oils (PHOs). However, these are now banned in Canada (including in imported foods). [19]

Some vegetable oils might contain small amounts of trans fats, which are an unavoidable part of the refining process. They can also be found naturally in animal-based foods, like beef, dairy and lamb, in very small amounts. However, natural trans fats have been shown to not raise the risk of heart disease in the same way that industrially-produced trans fats do. [20]

Saturated fats

Health Canada recommends limiting saturated fat to less than 10% of your total daily calorie intake. [21]

Saturated fats are often found in:

• Fatty meats
• Palm and coconut oil
• High-fat dairy products, like cheese, butter and whole milk

Refined carbohydrates

Refined carbohydrates are grains and sugars that have been heavily processed, to make them last longer. However, this process often strips their natural fibre, vitamins and minerals. [22]

Health Canada recommends that you limit refined carbohydrates as much as possible. This is because:

• They lack dietary fibre, meaning they don’t curb your hunger [22]
• They’re more likely to contain “free sugars” (added sugar, and those found naturally in syrups, honey and fruit juice), which may cause your blood sugar to spike. [22] Free sugars shouldn’t make up more than 10% of your daily calorie intake. [21]
• Over time, they may increase your risk of developing type 2 diabetes and heart issues [21]

Examples of refined carbohydrates

When planning your meals or eating out, it’s best to limit foods that contain refined carbohydrates, like:

• White bread
• White rice and regular pasta
• High-sugar breakfast cereals

Ultra-processed foods

Ultra-processed foods are foods that have undergone industrial manufacturing. If you look at the ingredients label, you’re likely to see multiple ingredients that you wouldn’t find in a home kitchen (and can’t buy in stores). These are often preservatives, to make the food last longer. You don't need to cut them out entirely, but building most of your meals around whole or minimally processed foods is a good place to start.

Health Canada recommends limiting the volume of ultra-processed foods you eat. This is because they often contain higher levels of salt, sugar and saturated fat, and lack fibre and nutrients. [23] Regular consumption of ultra-processed foods may also increase your risk of conditions like type 2 diabetes, heart problems and some types of cancer. [21, 24]

Some types of food processing (like pasteurization) help to keep the food we eat safe, and don’t add sugars, sodium or saturated fats. Dried, canned and frozen foods are also generally considered to be less unhealthy than fresh ultra-processed foods, though it’s still worth checking the label to make sure no sodium (salt) or sugars were added during the process. [23]

Examples of ultra-processed foods

• Processed meats, like sausages and deli meats
• Candies
• Fast foods

Sugary food and drinks

Sugars are a type of carbohydrate, and carbohydrates are an essential source of energy. [25] Lots of the healthy foods we eat on a daily basis naturally contain sugar, like:

• Fruits
• Vegetables
• Dairy products

However, sometimes food manufacturers will add sugar to products to improve their taste and prolong their shelf life. That’s why a lot of high-sugar foods and drinks fall under “ultra-processed foods”. Limiting how much ultra-processed food you eat may help to reduce your intake of “free sugars”. [21] This works out at around 50g, or 12 teaspoons per day, based on a 2000-calorie daily diet. [26]

Over time, consuming too much sugar may cause overeating. This is because, over time, it can make you feel less full and trigger more cravings, and this makes it easier to eat more than your body needs. [27] This may increase your risk of developing certain conditions, like heart problems, type 2 diabetes and some types of cancer. [28]

Examples of sugary foods

High-sugar foods may include:

• Honeys and syrups (including maple syrup)
• Fruit juice and high-sugar drinks (like lemonade)
• Chocolate and candy
• Ice cream
• Bakery products like muffins and donuts

Limiting the amount of ultra-processed foods in your diet should help to reduce the amount of free sugars you consume.

Alcoholic drinks

If you’re starting weight loss treatment, it’s best to limit your alcohol intake. This is because:

• Drinking alcohol may worsen some side effects, like nausea [29]
• Alcohol may lower blood sugar in some people (especially if you take insulin or certain diabetes medications), which may make weight management harder. [30, 31]
• Alcohol may slow down your weight loss:
  • When you drink alcohol, you’re more likely to crave salty, fatty foods [32]
  • Alcohol also contains “empty calories”, which have no nutritional value [33]

Examples of alcoholic drinks

Health Canada recommends that men limit their alcohol intake to 0-2 standard drinks a week. [34] For context, Health Canada classes a “standard drink” as one of the following:

• a bottle of beer (12oz, 341ml, 5% alcohol)
• a bottle of cider (12oz, 341ml, 5% alcohol)
• a glass of wine (5oz, 142ml, 12% alcohol)
• a shot glass of spirits (1.5oz, 43ml, 40% alcohol) [34]

Caffeine

For many Canadians, coffee is a key part of their regular routine. But, while there’s no known direct interaction between caffeine and weight loss injections, drinking too much caffeine may also cause uncomfortable sensations, like nervousness, anxiety and irritability. You may also find it harder to sleep. [35]

If you’re taking weight management treatment, it may also worsen certain digestive side effects like nausea, diarrhea and heart palpitations. [36]

So, while some research suggests that caffeine may support weight management, we’d recommend limiting your intake. [37, 38]

Health Canada recommends that adults consume no more than 400mg of caffeine a day. Health Canada has a helpful guide which breaks down how much caffeine may be in your cup.

Examples of caffeine

Caffeine is commonly found in:

• Coffee
• Black teas and green teas
• Chocolate

Example Wegovy diet plan

We’ve explored what to eat on weight loss injections, and what to limit: but how does this translate to the food on your plate? We’ve developed a 7-day guide, featuring healthy, easy-to-prepare meals, to inspire you.

Example for one week

Below you’ll find some meal ideas to get you started. Each day has different options, but you may prefer to make the same snacks and meals a few times in one week. This can save on meal preparation, and food waste.

When plating up, it may be helpful to think of your plate as fractions:

• One half (½) of your plate should contain fruits and vegetables
• One quarter (¼) should contain fibre and complex carbohydrates
• One quarter (¼) should contain a protein

Top tip #1: Flavour is your friend. Adding spices and condiments like lemon juice and flavoured vinegars to your meals will help make meals more satisfying without adding much fat, sodium or sugar. You could also try making healthy, homemade versions of your favourite sauces and dressings.

Top tip #2: Batch cooking and prepping meals in advance can make mid-week mealtimes easier.

Top tip #3: Try to slow down your eating pace. Chewing slowly, and placing your fork down between bites, may help you become more mindful of when you begin to feel full.

In addition to meals, we recommend you aim to drink 6-8 250ml (8 fl oz.) glasses of water a day, although some people may need more or less. What’s important is that you stay hydrated. [39] Health Canada has some helpful tips for adding flavour to your water, without adding too much sugar.

Popular diets

Keto diet

The ketogenic diet (or “keto” diet) focuses on a low-carbohydrate, high-fat approach. On the keto diet, around 75-80% of your daily energy intake comes from fat, 10-20% from protein and 5-10% from carbohydrates. [40]

The theory behind the keto diet is that when your body is deprived of carbohydrates, it’s likely to enter a metabolic state called “ketosis”. This is where your body burns fat for energy instead of glucose. [41]

The keto diet is not better than any other diet in terms of weight loss. All diets temporarily help with weight loss because they result in an energy deficit, or where you burn more calories than you consume. And the long-term effects of the keto diet are smaller and less well understood. [41, 42] When you first start the keto diet, it's also common to experience side effects similar to those in prescription weight management treatments, like headaches and fatigue. [42] Long-term use of the keto diet may also lead to vitamin and mineral deficiencies, and raise your levels of “bad cholesterol”. [43]

And, because the keto diet relies heavily on food sources like meat, fish and high-fat dairy, rather than carbohydrates and fibres, it can also be expensive to maintain.

Mediterranean diet

You may have heard of “blue zones”, which are certain parts of the world where people consistently live to more than 100 years old. [44] Well, two of the original blue zones are located in the Mediterranean (Sardinia, Italy and Ikaria, Greece). And it’s believed that diet plays a significant role in the regions’ high health and wellbeing outcomes. [45]

The Mediterranean diet focuses on eating plenty of fruits, vegetables, whole grains and healthy fats, like olive oil. Fish, seafood, poultry and dairy are eaten in moderation, while red meats, high-fat and processed foods are limited. [46]

Research shows that following a Mediterranean diet may support heart, brain and gut health. In people at high risk of heart disease, it has been linked to around a 30% lower risk of major cardiovascular events, like heart attack and stroke. [46, 47, 48] It has also been shown to support weight loss and weight management, when followed as part of a calorie-restricted diet. [49]

Vegetarian or vegan diet

Vegetarian diets don’t include meat, fish or seafood (though “pescetarians” do eat fish and seafood). Vegan diets don’t include any foods that come from, or are produced by, an animal. This includes honey, egg and dairy products.

Many people follow vegetarian and vegan diets for religious, cultural and ethical reasons. And some research suggests that following a vegetarian diet may also support weight loss. [50, 51] However, long-term research remains limited. If you follow a vegan diet, it's important to get enough vitamin B12, which is found naturally only in animal products. [52] You can get it from fortified foods, like some plant-based drinks and breakfast cereals, or from a supplement.

Wegovy diet substitutions

If you follow a specific diet for religious or cultural reasons, or if you have an allergy or intolerance to any of the foods named above, you can make simple swaps to support your weight management journey.

For example, if you have a nut allergy, there are still plenty of ways to add healthy fats to your snacks or salads. Instead of adding nuts as a crunchy topping to salads, try roasting chickpeas with cayenne pepper and paprika. And, if you don’t have a sesame allergy, tahini can be a good substitute for nut butters.

If you don’t eat meat or animal-based products, tofu and tempeh can be a great way to add extra protein into salads and curries. Although there are now plenty of plant-based meat alternatives (PBMAs) available in stores, be sure to check the label before buying. Although these PBMAs are often lower in saturated fat and calories, and higher in fibre than meat, they’re often heavily processed and may contain higher levels of sodium. [53]

Wegovy diet FAQs

Is there an official "Wegovy diet"?

No, there’s no official “Wegovy diet”. However, eating a balanced, reduced-calorie diet which prioritizes proteins, healthy fats and fruits and vegetables will help to support your weight management goals.

Can your diet impact Wegovy side effects?

Yes, what you eat and drink while taking Wegovy may make some side effects worse. For example:

• Fatty and fried foods may worsen stomach discomfort [36]
• Spicy foods may worsen acid reflux [36]
• Caffeine may worsen nausea [36]

If you’re experiencing digestive side effects, eating little and often may help. [36] Try sipping slowly and frequently on water, or see if ginger and peppermint-based drinks help to ease any discomfort. [36]

Should I completely cut out sugar?

No, you don’t need to cut out sugar completely. Many healthy and nutritious foods (like fruits, vegetables and dairy products) naturally contain sugars. Sugar is also an important source of energy, especially if you’re increasing your daily movement. [54]

In general, it’s best to limit processed foods and refined carbohydrates which often contain added sugars. If you have a sweet tooth, swapping out processed candy and desserts for fruit may also help to curb your cravings.

Can fasting or intermittent fasting play a role?

Intermittent fasting (when you only eat during certain periods of the day) has been shown to be effective for weight loss. [55] However, if you’re just starting weight management treatment, we’d recommend you focus on eating smaller meals, more frequently instead. This is because going long periods without eating may worsen certain side effects, like nausea and fatigue. [36]

Can I eat out on Wegovy?

Yes, you can still enjoy eating out while you’re on a weight management program. Here are a few tips to help:

• Eat a small, protein-led snack (like a serving of yoghurt) around an hour before you arrive at the restaurant. This means you’re less likely to order while very hungry, which may affect your decision-making.
• Prioritize proteins. Focusing on nutrient-dense dining while out, and limit fatty or fried side orders, if you can. It may also help to check the menu before you arrive, to see what your options are. Having a plan in place may help to prevent impulsive choices.
• Many restaurants now serve a wider range of low- to no-alcohol drinks. Why not swap a regular beer or wine for a low-alcohol variety?

Can I eat too much on Wegovy?

Yes, it is possible to eat too much while taking Wegovy, but the chances are you’ll feel uncomfortably full if you do. This is because Wegovy works by slowing digestion, so you may experience nausea and indigestion shortly after eating. [2] It’s best to eat slowly and mindfully, and “listen” to your body’s cues for fullness.

Can I eat too little on Wegovy?

Yes, it is possible to eat too little while on Wegovy.

Wegovy mimics a hormone which is naturally released by your digestive system after eating, to signal fullness to the brain. [29] This means you may experience a reduced appetite while taking Wegovy. [29]

Nevertheless, it’s important to remember to still eat regularly. Reducing your food intake too much may also increase feelings of fatigue, which is a very common side effect of Wegovy. [29]

When eating less calories, it’s best to focus on eating a balanced, varied diet. This should feature plenty of proteins and complex carbohydrates for slow energy release, and vegetables and fruits for vitamins, minerals and fibre.

How many calories should I eat when on Wegovy?

The number of calories you need to eat while taking Wegovy depends on a lot of different factors, like your sex, your height, your activity levels and your current weight. You can use a tool like this Dietary Reference Intake Calculator from Health Canada, to determine how many calories you should eat to maintain your weight based on your individual information. From this, you can work out a calorie deficit.

Wegovy has been clinically proven to support weight management when combined with a calorie deficit and increased daily movement. [1, 29] In general, though, we would advise against being too strict when it comes to counting calories. Instead, it’s best to focus on the nutritional quality of the food you eat.

Weight loss treatment should always be taken under the supervision of a licensed clinician. For more information on what a safe, sustainable calorie deficit may look like for you, seek their guidance.

Can I have protein shakes when on Wegovy?

Yes, you can have protein shakes while taking Wegovy. They can be a helpful way to boost your protein intake, especially if you’re experiencing digestive side effects like nausea and don’t want to eat a full meal.

However, remember that store-bought protein shakes are processed, and may contain added sugar. It’s best to check the nutritional label before you buy, and choose a brand with fewer ingredients.

How does exercise impact my diet?

When you exercise more, your body burns more calories. [56] Exercise also strengthens your muscles and improves your blood circulation. [57] This all requires more energy, which comes from the food you eat.

So, if you begin exercising more regularly (whether it’s aerobic, strength training or even just walking more than normal), you’re more likely to feel hungry, especially after a workout. [58] Focus on eating foods which provide you with slow release energy, like complex carbohydrates, and foods that will support muscle growth and repair, like proteins. [4, 9]

Why am I still hungry on Wegovy?

Wegovy’s designed to regulate your appetite and reduce cravings: but it may not completely remove any feelings of hunger. [29] If you’re frequently feeling hungry while taking Wegovy, here are a few tips:

• Make sure you’re hydrated. Sip a glass of water, and wait 10 minutes or so to see if you’re still hungry.
• Increase your intake of protein and fibre. Foods like lentils, quinoa and almonds are high in both fibre and protein, which can help you to feel fuller for longer. [9]
• Make sure you’re getting enough sleep. Sleep deprivation can affect your hormonal balance, and make you crave high-calorie “comfort” foods. [59]

If you’re considering weight management treatment, our team is ready to support you. From diet and nutrition tips to support with side effects, we’re here for every stage of your journey.

Find out which treatment may be suitable for you with MedExpress.

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