Looking for a simple Wegovy meal plan that reduces side effects and keeps you full? This 7-day Wegovy-friendly menu is packed with high-protein, high-fiber meals that are gentle on your stomach and work with your reduced appetite.
Let’s make smart eating easy.
Why Meal Planning Matters on Wegovy
When you’re taking Wegovy, every bite matters. Appetite drops, but your nutrition still needs to stay strong. Without enough calories, you may feel tired or even more nauseous.
Planning your meals helps you:
- Avoid skipping meals (which can trigger cravings or fatigue)
- Stick to high-protein, balanced options
- Prevent last-minute bad choices
- Reduce digestive issues like bloating or cramps
Wegovy Meal Plan Rules to Follow
To get the best results from this Wegovy 7-day meal plan, follow these easy rules:
- Eat small meals 4–5 times a day
- Focus on lean protein and fiber
- Avoid greasy, sugary, or processed foods
- Stay hydrated (water, herbal teas, lemon water)
- Introduce high-fiber foods slowly if you’re new to them
7-Day Wegovy Meal Plan
Each day includes:
Breakfast • Snack • Lunch • Snack • Dinner
All meals are under ~1,300–1,500 calories, high in protein, and easy on your stomach.
Wegovy Meal Plan – Day 1
- Breakfast: Greek yogurt + blueberries + chia seeds
- Snack: Hard-boiled egg + cucumber sticks
- Lunch: Grilled chicken + quinoa + spinach with lemon vinaigrette
- Snack: Apple slices with almond butter
- Dinner: Baked salmon with roasted broccoli and olive oil drizzle
Wegovy Meal Plan – Day 2
- Breakfast: Oatmeal with sliced banana + ground flaxseed
- Snack: Handful of almonds + herbal tea
- Lunch: Tofu stir-fry with mixed veggies + brown rice
- Snack: Carrot sticks + hummus
- Dinner: Ground turkey lettuce wraps with shredded cabbage + avocado
Wegovy Meal Plan – Day 3
- Breakfast: Scrambled eggs + sautéed kale + cherry tomatoes
- Snack: Greek yogurt with cinnamon
- Lunch: Lentil soup + side salad
- Snack: Orange slices + chia water
- Dinner: Baked cod with zucchini noodles + roasted sweet potato
Wegovy Meal Plan – Day 4
- Breakfast: Smoothie with berries, spinach, Greek yogurt, and almond milk
- Snack: Boiled egg + 1 clementine
- Lunch: Quinoa chickpea salad with olive oil and lemon
- Snack: Rice cake with peanut butter
- Dinner: Grilled shrimp skewers with steamed green beans + wild rice
Wegovy Meal Plan – Day 5
- Breakfast: Cottage cheese + pineapple chunks
- Snack: Celery sticks + almond butter
- Lunch: Turkey and veggie wrap in whole-grain tortilla
- Snack: Greek yogurt + strawberries
- Dinner: Stir-fried tofu with bok choy + brown rice
Wegovy Meal Plan – Day 6
- Breakfast: Scrambled eggs with mushrooms and spinach
- Snack: Sliced pear + walnuts
- Lunch: Baked chicken breast + mashed cauliflower + broccoli
- Snack: Roasted chickpeas
- Dinner: Zucchini lasagna with ground turkey + side salad
Wegovy Meal Plan – Day 7
- Breakfast: Chia pudding with almond milk, honey, and mixed berries
- Snack: Hummus + baby carrots
- Lunch: Salmon salad with greens, olive oil, and avocado
- Snack: Cottage cheese with sliced peach
- Dinner: Grilled tofu + roasted vegetables + quinoa
Shopping List for the 7-Day Plan
Group your shopping list by category for faster grocery runs.
Proteins
- Chicken breast
- Salmon or white fish
- Eggs or egg whites
- Greek yogurt (plain, low-fat)
- Tofu or tempeh
- Ground turkey
- Lentils and chickpeas
- Cottage cheese
Grains & Carbs
- Oats
- Brown rice
- Quinoa
- Sweet potatoes
- Whole grain wraps
- Rice cakes
Vegetables
- Spinach
- Broccoli
- Zucchini
- Cucumber
- Bell peppers
- Carrots
- Mushrooms
- Kale
- Green beans
- Bok choy
Fruits
- Berries (fresh or frozen)
- Apples
- Oranges
- Bananas
- Pears
- Pineapple
- Clementines
- Peaches
Snacks & Pantry
- Almonds or walnuts
- Chia seeds
- Hummus
- Nut butter (no added sugar)
- Herbal teas
- Olive oil, garlic, lemon, spices
Tips to Customize This Meal Plan
- Vegetarian? Swap turkey and chicken for lentils, tofu, or eggs.
- On a budget? Use frozen vegetables, canned tuna, or store-brand yogurt.
- Trying intermittent fasting? Move meals into your eating window, but keep portions balanced.
- Low appetite day? Stick with smoothies, soups, or soft foods like yogurt.
More Wegovy Food Ideas
Final Takeaways
This simple Wegovy 7-day meal plan is made to:
- Keep your energy steady
- Reduce nausea, bloating, or sugar crashes
- Support healthy weight loss
- Make daily eating stress-free
Print this guide. Prep ahead. Stick with what makes you feel good.
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