What to eat on Wegovy: a food guide for semaglutide

Wegovy turns the volume down on hunger, which means each meal carries a little more weight. This guide sticks to the food side: what to eat, what to keep handy for harder days, and where Imi fits in. Questions about your dose are for your prescriber.

What is Wegovy?

Wegovy is semaglutide, made by Novo Nordisk, and it comes as a once-weekly injection or a once-daily tablet.

Its FDA label says both forms are used alongside a reduced-calorie diet and more physical activity. They’re approved to reduce excess body weight and keep it off long term, and to lower the risk of major heart events in adults with heart disease and obesity or overweight. The injection is also approved for some teens aged 12 and up, and for adults with a liver condition called MASH with moderate to advanced scarring.

Why does my appetite change?

Semaglutide acts like GLP-1, a hormone that helps regulate appetite, and it slows how fast your stomach empties.

The label describes GLP-1 as a natural regulator of appetite and calorie intake, with receptors in parts of the brain that manage hunger. It also says Wegovy delays gastric emptying. So you may feel full sooner, and big meals can linger. Smaller plates usually feel kinder.

How do I get enough protein and fluids?

Start each meal with protein and keep a drink within reach all day.

• Protein. A 2025 joint advisory from four nutrition and obesity medicine groups (ACLM, ASN, OMA and TOS) suggests 1.2 to 1.6 grams per kilogram of body weight a day while losing weight. Spread it across meals and snacks instead of saving it for dinner.
• Fluids. Nausea, vomiting and diarrhea can drain your fluids. The Wegovy Medication Guide says this dehydration may cause kidney problems, and that drinking fluids helps lower the chance.
• Easy protein. Eggs, Greek yogurt, cottage cheese, tofu, tuna, chicken, lentils, or a milky smoothie.

Find your number with the protein calculator, and see the protein guide for more.

What can I eat when I’m queasy or not hungry?

Small, plain, lower-fat foods, eaten slowly, with a stop when you feel full.

The advisory suggests smaller, more frequent meals and avoiding fatty foods in the first few days when nausea is an issue. It also mentions ginger or peppermint tea. A 2022 expert consensus adds stopping as soon as you feel full. Some people find these easy:

On low days, something small is better than skipping. See gentle meals for queasy days and when you’re not hungry.

Which foods can feel harder?

Greasy or fried food, very large portions, alcohol and fizzy drinks are the common ones.

• Rich and fried meals. Heavy food can sit longer when your stomach empties slowly.
• Big portions. A smaller plate and a pause halfway help you notice when you’re full.
• Alcohol. The advisory notes it may make nausea and reflux worse.
• Fizzy drinks. The consensus suggests leaving out soft drinks when your stomach is unsettled.

Nothing has to go forever. Try the swaps in foods that can feel harder.

Does injection day or a dose step change what I eat?

It can. The label builds in gradual dose steps to lower the risk of stomach side effects, so the weeks after a step are worth watching.

For the injection, the label says it can be taken at any time of day, with or without meals. For the tablet, the label asks you to take it on an empty stomach in the morning with a small amount of plain water, then wait at least 30 minutes before eating or drinking. Follow your prescriber’s instructions for either form. If certain days feel harder, plan lighter, familiar meals for them. The injection day guide has more.

What helps with constipation?

Fiber from food, added a little at a time, plus plenty of fluids.

Constipation is one of the common side effects listed on the Wegovy label. The NIDDK names too little fiber, too little fluid and too little movement among its everyday causes. It suggests adding fiber slowly and drinking water and other liquids to help it work. Oats, beans, berries, pears and chia are easy starts. Ask your doctor or pharmacist before trying a supplement or laxative. See constipation and fiber.

How does Imi help?

Imi takes care of the food side of your Wegovy week.

• Your dose in one place. Log doses and see an estimated level, injection site rotation and your remaining supply.
• Quick check-ins. Track side effects and food noise in a tap.
• Gentler days. Lighter meals planned for the days after a dose.
• Protein and water first. Your targets sit at the top of every day.

Imi helps with food. Your prescriber handles your medication. For the bigger picture, read eating well on a GLP-1 or visit the GLP-1 hub.

Wegovy is a trademark of Novo Nordisk A/S. Imi isn’t affiliated with Novo Nordisk A/S.