Wegovy Meal Plan: A 7-Day Menu
Wegovy is semaglutide at a weight-loss dose. That means stronger appetite suppression, and a meal plan that has to be more deliberate about protein and micronutrients — otherwise you lose muscle instead of fat.
How the Wegovy meal plan is structured
Four to five smaller plates a day, 1,300–1,600 kcal for most adults, 110–140 g protein, 25–30 g fibre. Fat is moderate — big fatty meals sit heavy on Wegovy.
7-day Wegovy sample menu
Monday
- B: Greek yogurt, berries, chia, oats
- L: Chicken and quinoa bowl, roasted peppers
- D: Baked salmon, sweet potato, broccoli
Tuesday
- B: Scrambled eggs, spinach, tomato, wholegrain toast
- L: Turkey and avocado wrap
- D: Prawn stir-fry, brown rice, mixed vegetables
Wednesday
- B: Cottage cheese, pear, walnuts
- L: Tuna and white bean salad
- D: Chicken, lentil salad, courgette
Thursday
- B: Protein smoothie (whey, banana, spinach)
- L: Grilled fish taco bowl, black beans
- D: Turkey meatballs, tomato sauce, courgetti
Friday
- B: Overnight oats with Greek yogurt and berries
- L: Egg and avocado on toast
- D: Baked cod, quinoa, roasted vegetables
Saturday
- B: Omelette with feta and spinach
- L: Chicken shawarma bowl, tabbouleh, hummus
- D: Salmon poke bowl, edamame, brown rice
Sunday
- B: Ricotta pancakes with berries
- L: Chickpea and roasted vegetable salad
- D: Roast chicken, roasted potatoes, greens
Wegovy snacks
- Hard-boiled eggs
- Cottage cheese with cucumber
- Apple with almond butter
- Greek yogurt with berries
- Turkey slices with hummus
- Edamame with sea salt
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Start the free quizFrequently asked questions
What is the best meal plan for Wegovy?
A high-protein, high-fibre plan with 1,300–1,600 kcal per day, split across four or five smaller meals. Prioritise lean protein at every meal to protect muscle mass at higher doses.
How much protein do I need on Wegovy?
1.2–1.6 g per kg of goal weight per day. At Wegovy doses, hitting protein is harder because appetite is more suppressed — plan meals around protein first.
Can I follow the same meal plan on Ozempic and Wegovy?
The pattern is the same because both are semaglutide. Calorie and protein targets may differ because Wegovy doses are higher.