Wegovy Diet Plan UK Guide: Foods ​To Eat & Avoid To Boost Your Weight Loss Journey

In this article, we’ll guide you through everything you need to know about diet plans while using Wegovy in the UK. We’ll answer frequently asked questions like: Is there a specific diet plan recommended for Wegovy? How many calories should I consume to maximise its benefits? And share expert tips from UK Meds to help you get the best results from your weight loss medication.

Key Takeaways

Here are the 5 biggest takeaways from this article about a diet plan to follow when you are using Wegovy:

• While there isn't a formally recommended diet plan for Wegovy users, combining the medication with a healthy, balanced diet and regular exercise significantly boosts its effectiveness.

• Practising portion control ensures energy levels remain stable and reduces the risk of overeating, bloating, or discomfort.

• Incorporating whole grains, lean proteins, low-glycemic fruits and vegetables, healthy fats and fibre-rich foods into the diet supports weight loss and overall health. 

• Avoiding processed foods, refined grains, unhealthy sugars, red meat and alcohol is crucial for sustaining weight loss.

• Practical habits like chewing thoroughly, staying hydrated at the right times, drinking natural teas, and taking short walks after meals improve digestion, nutrient absorption and blood sugar regulation.

Is there a recommended diet plan for Wegovy?

No, there isn’t a specific diet plan officially recommended for Wegovy. However, eating a healthy, balanced diet can enhance its effectiveness whilst supporting safe and sustainable weight loss. Semaglutide, the active ingredient in Wegovy, is approved for people who are classified as obese or are overweight with at least one weight-related health condition. To maximise the effectiveness of the medication, it is recommended that you use it alongside a healthy, balanced diet and regular exercise [1].

Many people believe that they do not need to change the way that they eat when they are using a weight loss medication like Wegovy. Whilst it is true that Wegovy helps you to eat less, it does not mean you get to eat what you want. Like people trying to lose weight traditionally, you need to make sure you are eating the right types of food and getting plenty of exercise [2].

How many calories do I need to eat on Wegovy?

The amount of calories you need to eat when you are using Wegovy will depend on a number of factors. There is no fixed target for calories consumed on Wegovy, however, many people find they eat between 1,200 and 2,000 calories per day. 

Wegovy works by reducing your appetite, making it easier to eat less. When you eat fewer calories it is easier to achieve a calorie deficit which is needed for weight loss. If you are unsure about how many calories you should be eating then it is recommended that you speak to your doctor for advice tailored to you.

What are UK Meds tips for a Wegovy diet plan that can help you achieve your weight loss goals?

It is essential to always consult with your healthcare provider if you need help when using Wegovy or any other medication. At UK Meds, we can provide you with a number of different tips that can help the majority of people using Wegovy when it comes to their diet. 

Things to practice:

A well-balanced portion control

Practising portion control is essential when using Wegovy. Smaller, well-balanced portions help maintain energy levels, reduce the risk of bloating or discomfort and support sustainable weight loss.

Chew thoroughly when eating

Chewing thoroughly helps digestion and allows your brain more time to register fullness. This complements Wegovy and its effects on appetite. By chewing more, you can help prevent overeating and reduce the risk of side effects.

Eat a balanced diet

A balanced diet provides your body with the nutrients it needs to function optimally, supporting your weight loss with Wegovy. A mix of protein, healthy fats and carbohydrates ensures you stay nourished, have proper energy levels and maintain overall health.

Eat whole grains

Whole grains such as quinoa, oats and brown rice are high in fibre, which promotes fullness and aids digestion. They help you feel fuller for longer, supporting the effects of Wegovy. As well as this, they also release energy slowly, helping prevent blood sugar spikes.

Eat more lean proteins

Lean proteins like chicken, fish and tofu are filling and support muscles during weight loss. They are a vital component of a Wegovy diet as they help you feel satisfied when consuming fewer calories.

Eat low-glycemic fruits and vegetables

Low-glycemic fruits and vegetables such as berries, apples, spinach and broccoli provide essential vitamins and minerals without causing blood sugar spikes. They’re nutrient-dense and naturally low in calories, making them ideal for a Wegovy diet.

Eat healthy fats

Healthy fats found in foods like avocados, nuts, seeds and olive oil, are important for fullness and overall health. Including them in your diet while using Wegovy can help you feel satisfied with smaller portions, reduce cravings and support heart and brain health.

Consume more beans & legumes

Beans and legumes such as lentils, chickpeas and black beans are excellent sources of plant-based protein, fibre and complex carbohydrates. These nutrient-rich foods help you feel fuller for longer and support digestion and overall health.

Eat more foods high in fibre

Fibre-rich foods like fruits, vegetables, whole grains and nuts, promote fullness and improve digestion, making them perfect for a Wegovy diet. High-fibre foods help regulate blood sugar levels and prevent overeating.

Stay well hydrated & drink at the right times

Staying well hydrated is crucial while using Wegovy, and timing when you drink your water can enhance its effectiveness. Sipping liquids between meals rather than during meals helps prevent diluting the medication. Waiting 30 minutes before and after eating to drink water also helps to support the medication.

Drink natural teas

Natural teas, such as green tea, peppermint or chamomile can support your weight loss while using Wegovy. These teas are low in calories and can aid digestion, reduce bloating and provide an alternative to sugary or high-calorie drinks.

A short walk after eating

Taking a short walk after meals is a simple yet effective way to enhance digestion while on Wegovy. Light physical activity increases blood flow to the stomach and intestines, promoting better nutrient absorption. Walking can also help stabilise blood sugar levels and prevent post-meal spikes.

Things to avoid:

Avoid unhealthy sugars and fats

Unhealthy sugars and fats, often found in sugary snacks and fried foods, can hinder your weight loss progress while using Wegovy. These types of foods are often high in empty calories, which can lead to overeating and make it more difficult to maintain a calorie deficit.

Avoid processed foods

Processed foods like ready meals and fast food are typically high in unhealthy fats, refined sugars and salt. These foods can lead to weight gain, inflammation and digestive discomfort, which can interfere with Wegovy’s ability to help you manage hunger and sustain long-term weight loss.

Avoid refined grains

Refined grains such as white bread, white rice and pastries are stripped of their natural fibre and nutrients. This can lead to rapid spikes in blood sugar, which can trigger hunger and cravings, counteracting the effects of Wegovy.

Avoid red meat

Red meat can be high in unhealthy saturated fats and cholesterol which may interfere with heart health and make weight loss more challenging. While protein is essential for a healthy, balanced diet, consuming large amounts of red meat can lead to overeating. The rich, fatty nature of red meat may cause digestive issues, especially when combined with Wegovy.

Avoid drinking alcohol

Drinking alcohol can undo your weight loss efforts. Alcohol is calorie-dense but provides little nutritional value, which can easily lead to consuming more calories than intended. It can also stimulate appetite and affect your ability to make healthy food choices, making it harder to stick to your reduced-calorie diet.

Example Meal Ideas

Putting the above tips into action may seem daunting and ideas may not instantly spring into your mind. But don’t worry, here are 5 ideas for breakfasts, lunches, dinners and snacks that you can incorporate into your daily routine.

Breakfast ideas

Oatmeal with berries

Whole oats with low-glycemic berries such as blueberries and strawberries.

Greek yoghurt with walnuts

Plain Greek yoghurt with walnuts and flaxseed.

Vegetable and egg white scramble

Scramble egg whites with spinach, tomatoes and bell peppers.

Smoothie with spinach and avocado

Blend spinach, avocado, almond butter and a small amount of unsweetened almond milk.

Whole grain toast with avocado

Whole grain toast topped with smashed avocado. 

Lunch ideas

Quinoa salad with chicken and vegetables

Quinoa mixed with grilled chicken, cucumber, spinach and tomatoes. 

Chickpea and spinach stir-fry

Stir-fry chickpeas with spinach, garlic and olive oil.

Grilled salmon with sweet potato and broccoli

Grill a salmon fillet and serve with roasted sweet potato and steamed broccoli.

Lentil soup with side salad

Make a lentil soup and serve it with a side salad of leafy greens and avocado.

Turkey and avocado lettuce wraps

Use lettuce leaves as wraps to hold lean turkey, avocado and tomato.

Dinner ideas

Chicken breast with brown rice and steamed vegetables

Bake chicken breast and serve with brown rice and steamed vegetables.

Tofu stir-fry

Stir-fry tofu with bell peppers, mushrooms and a low-salt soy sauce.

Grilled fish tacos

Use whole-grain tortillas to make fish tacos full of grilled white fish.

Courgette noodles

Swap pasta for courgette and top with homemade tomato sauce and baked lean turkey.

Vegetable stir-fry with quinoa

Stir-fry vegetables like bell peppers and mushrooms in olive oil and serve with quinoa.

Ideas for snacks on the go

Apple slices

Slice an apple and potentially pair it with almond butter.

Carrot and cucumber with hummus

Carrot or cucumber sticks dipped in hummus.

Mixed nuts and seeds

A small handful of mixed nuts and seeds. Opt for almonds, walnuts and pumpkin seeds.

Boiled eggs

Simply boil eggs for a quick snack.

Whole grain rice cakes

Eat whole grain rice cakes plain or top with smashed avocado.

Sources

[1] Once-Weekly Semaglutide for Weight Management: A Clinical Review - PMC.

[2] Weight Loss Outcomes Associated With Semaglutide Treatment for Patients With Overweight or Obesity | Nutrition, Obesity, Exercise | JAMA Network Open