Nutrition and Snack Ideas
🥜 Portable Snacks
- Greek Yogurt (Plain, Nonfat, ¾ cup)
- ~100 calories, 15–17g protein
- Add a few berries or cinnamon for flavor.
- Hard-Boiled Eggs (2 medium)
- ~140 calories, 12g protein
- Tuna Pouch (3 oz, in water)
- ~100 calories, 20g protein
- Eat straight or with cucumber slices.
- Cottage Cheese (Low-Fat, ½ cup)
- ~90–110 calories, 12–14g protein
- Beef or Turkey Jerky (1 oz)
- ~80–100 calories, 9–12g protein
- Choose low-sugar options.
🧀 Cheese & Dairy
- String Cheese (Part-Skim Mozzarella)
- ~80 calories, 7g protein
- Mini Babybel Light Cheese (1 piece)
- 50 calories, 6g protein
🥣 Crunchy or Sweet Options
- Roasted Chickpeas (¼ cup)
- ~130 calories, 6g protein
- Protein Bar (Mini or Half-Sized)
- Check labels: ~150–200 calories, 10–15g protein
- Look for low-sugar brands like RXBAR, ONE Minis, or Barebells.
- Protein Shake (½ scoop protein + water or almond milk)
- ~100–150 calories, 15–25g protein
🥚 Creative Combos
- 1 Egg + 1 Slice Turkey or Ham
- ~120–150 calories, 12g protein
- Hummus (2 tbsp) + 5 Baby Carrots
- ~100–120 calories, 3–5g protein
- Less protein, but good balance and fiber.
🥗 Nutrition Recommendations While Taking Wegovy (semaglutide)
Wegovy helps regulate appetite and reduce calorie intake—but what you eat still matters. Eating balanced, nutritious foods can enhance weight loss, reduce side effects, and support energy and well-being.
🎯 Goals of Nutrition While on Wegovy
| Objective | How to Achieve It |
| 🍽️ Reduce Calorie Intake | Choose nutrient-dense, lower-calorie foods |
| 🏋️♀️ Preserve Muscle | Eat enough protein daily |
| ⚖️ Manage Side Effects | Avoid greasy, fried, or overly rich foods |
| 💪 Sustain Energy | Eat balanced meals and snacks regularly |
| 🧠 Prevent Cravings | Stay hydrated and include healthy fats/fiber |
🥦 What to Eat More Of
✅ Protein (20–30g per meal)
Helps keep you full and maintain muscle
- Chicken, turkey, fish, tofu, eggs
- Greek yogurt, cottage cheese
- Protein shakes or bars (low sugar)
✅ Fiber-Rich Foods
Supports digestion and fullness
- Vegetables (non-starchy: broccoli, spinach, bell peppers)
- Fruits (berries, apples, pears)
- Whole grains (quinoa, oats, brown rice)
- Beans, lentils
✅ Healthy Fats (in moderation)
Supports satiety and nutrient absorption
- Avocados, nuts, seeds
- Olive oil, fatty fish (salmon, sardines)
✅ Hydration
Crucial for digestion, fullness, and energy
- Aim for 8+ cups of water daily
- Herbal teas, infused water, broths
❌ Foods to Limit or Avoid
🚫 High-fat, greasy foods
Can worsen nausea and stomach upset
- Fried foods, fast food, heavy sauces
🚫 Sugary snacks & drinks
Empty calories that can spike hunger
- Soda, juice, candy, baked goods
🚫 Overly large meals
May trigger nausea or bloating
- Practice portion control
- Use smaller plates, eat slowly
⏰ Eating Patterns
- Small, frequent meals may help manage nausea
- Try 4–6 mini-meals per day
- Don’t skip meals—even if appetite is low
- Eat slowly and chew thoroughly
- Stop eating when you feel about 80% full
🗓️ Sample Daily Eating Plan
| Meal | Example |
| 🥣 Breakfast | Greek yogurt + berries + chia seeds |
| 🍽️ Snack | Hard-boiled egg + baby carrots |
| 🥗 Lunch | Grilled chicken salad + olive oil & vinegar |
| 🍎 Snack | Apple slices + 1 tbsp peanut butter |
| 🍛 Dinner | Salmon + quinoa + steamed broccoli |
| 🌿 Optional | Herbal tea, water with lemon |
📌 Final Tips
- Track your intake: Use a food diary or app like MyFitnessPal or Cronometer
- Be kind to your body: Adjust based on how you feel—Wegovy changes appetite and digestion
- Talk to a dietitian if you have medical conditions or need a personalized plan
