Wegovy Meal Plan: 7-Day High-Protein Menu
Wegovy uses semaglutide at 2.4mg — the highest approved semaglutide dose for weight management. Side effects are often stronger than standard Ozempic, making food choices even more important. This plan is built around the Wegovy weekly cycle: injection day, recovery, and good days.
Eating on Wegovy: what's different
Wegovy (semaglutide 2.4mg) is the highest-dose semaglutide available. It was specifically approved for weight management (versus Ozempic at 0.5–2.0mg for type 2 diabetes). Because of the higher dose:
- Appetite suppression is more pronounced. Many Wegovy users report being able to eat only 30–50% of their previous intake during the first months. This isn't a problem in itself, but it makes protein planning critical.
- Nausea and GI side effects are more common. The higher dose intensifies gastric slowing. During dose escalation (which takes 16+ weeks to reach 2.4mg), nausea can be significant each time the dose increases.
- Dose escalation is slower. Wegovy follows a 16-week escalation: 0.25mg → 0.5mg → 1.0mg → 1.7mg → 2.4mg. Side effects reset with each step up.
- Injection day planning matters more. With stronger appetite suppression and nausea, the difference between injection-day eating and good-day eating is more pronounced.
Guideline ranges on Wegovy
| Nutrient | Guideline range | Why |
|---|---|---|
| Protein | 1.2–1.6g per kg bodyweight | Higher protein during weight loss — matters at the faster rate Wegovy produces |
| Calories | 1,000–1,500 kcal (typical) | Wegovy typically reduces intake by 40–50%, more than standard semaglutide |
| Fibre (early) | 10–15g | Reduce bloating during the adjustment phase |
| Water | 2–2.5 litres | Dehydration risk is higher with stronger GI side effects |
Weekly structure on Wegovy
Inject Wegovy once weekly (Sunday is common for this plan). Your week splits into three phases:
- Injection day (Sunday): Inject in the evening after a small, early dinner. Broth or crackers only if hungry after injection.
- Days 1–2 (Monday–Tuesday): Peak nausea window. Small, cold, bland foods only. Fluids and protein sips.
- Days 3–7 (Wednesday–Saturday): Progressive improvement. By Thursday–Saturday, most people have their best appetite of the week. Use these days to focus on protein at each meal.
7-day Wegovy sample meal plan
Sunday — Injection Day
Injection dayInject in the evening. Eat your main meal at least 2 hours before injection.
Monday — Peak Nausea
Gentlest dayWorst nausea day for most Wegovy users. Cold foods only. Prioritise fluids.
Tuesday — Recovery
RecoveryNausea usually improving. Introduce soft, warm foods gradually.
Wednesday — Building
Normal dayIncreasing appetite. Return to more varied meals.
Thursday — High Protein
High proteinGood appetite day. Target protein aggressively to compensate for low days.
Friday — Best Appetite
Full planTypically the best day of the Wegovy week. Eat nutrient-dense meals.
Saturday — Pre-Injection
Pre-injectionLast good day before injection. Eat well — especially protein.
Recipes by meal type
Use these as swaps for any day in the plan above.
Breakfasts
Savory Ricotta Egg Cloud Toasts
These light, savory ricotta egg cloud toasts offer high protein in a small, easy-to-finish portion, ideal for GLP-1 users with low appetite. The mild flavor, soft texture, and gentle warmth make them easier to tolerate when larger or heavily seasoned breakfasts feel overwhelming.
Soft Savory Egg & Cottage Cheese Mini Bake
This soft, mild mini egg bake is designed for GLP-1 users with very low appetite, providing a small but nutrient-dense breakfast that’s easy to get down in a few bites. High-quality protein from eggs and cottage cheese supports muscle maintenance even when portions are tiny, and the gentle flavors help avoid taste fatigue or nausea.
Spinach & Ricotta Breakfast Toast
Spinach & Ricotta Breakfast Toast is a dietician-designed breakfast built around wholegrain sourdough, reduced-fat ricotta and large egg. It's made for GLP-1 medication users managing fatigue, with protein kept high and portions sized for a smaller appetite.
Lunches
Mild Herb Cod Pasta Lunch Bowl
This mild herb cod pasta bowl uses soft white fish and small pasta shapes to create a binding, low-fibre, easily digestible lunch that’s gentle during GLP-1–related diarrhoea. It’s lightly seasoned, low in fat, and offers solid protein in a small portion to support recovery without overloading the gut.
Herbed Cod and Soft Couscous Lunch Bowl
This gentle lunch bowl pairs soft, low-fibre couscous with tender poached cod and mild Mediterranean herbs for an easily digestible, binding meal that’s friendly for GLP-1 users with diarrhoea. It’s low in fat and fibre while still providing solid protein to support nutrition when overall intake is reduced.
Mediterranean Herb Tuna Couscous Energy Bowls
These gentle Mediterranean herb tuna couscous bowls provide balanced complex carbs, lean protein, and iron-rich greens to support energy for GLP-1 users dealing with fatigue. The soft texture, mild flavors, and small portion size are easy to tolerate when appetite is low, while still delivering steady fuel.
Dinners
Herb Baked Cod with Soft Brown Rice and Zucchini
This gentle Mediterranean-style cod dinner is designed for GLP-1 users with bloating, using low-fat fish, soft-cooked brown rice, and tender zucchini to keep digestion easy. Mild herbs add flavor without heavy seasoning or gas-forming ingredients, while the high protein and small portion size support nutrition when appetite is low.
Ricotta Spinach Pasta
Ricotta Spinach Pasta is a dietician-designed dinner built around cooked high-protein pasta, reduced-fat ricotta and baby spinach. It's made for GLP-1 medication users managing fatigue, with protein kept high and portions sized for a smaller appetite.
Herbed Cod and Soft Brown Rice Pasta Bowl
This gentle dinner pairs flaky white fish with very soft brown rice pasta and mild Mediterranean herbs for a light, low-fat meal that’s easy on a GLP-1–sensitive stomach. The mild flavor, low smell, and simple ingredients make it easy to eat slowly when nausea is an issue while still providing high-quality protein in a small portion.
Snacks
Savory Soft Ricotta Tuna Protein Cups
These mild, savory ricotta tuna cups are designed for GLP-1 users with low appetite, offering high protein in a very small, easy-to-digest portion. The soft texture, gentle flavor, and compact size make it easier to eat even when you don’t feel hungry, helping maintain muscle mass and steady energy.
Lemon Egg White Rice Snack Cup
This gentle snack combines soft white rice, egg whites, and a hint of lemon for a light, easy-to-digest protein boost that’s ideal when GLP-1 medications reduce appetite. The mild flavor, low fat content, and warm, pudding-like texture make it easy to eat slowly when nausea is an issue.
Ginger Miso Egg Protein Sipper
This warm, lightly savory sipper is designed for GLP-1 users whose nausea makes solid food unappealing. It’s gently flavored, low in fat, and easy to digest while still delivering meaningful protein in a small, mild-flavored portion.
More Wegovy and GLP-1 guides
Build a day of meals that suits you right now
Two quick questions and we’ll put together a day of meals from our recipe library.
See how the GLP-1 meal plan builder works
Step 1 of 3
Please pick one so we know where to start.
Step 2 of 3
Pescatarian plus excluding both fish and shellfish doesn't leave anything to build from — pick one or the other.
Step 3 of 3
We will use this to send your day
We'll email you this day as a PDF, plus a quick intro to Food Signals and our current offer.
Please enter a valid email address.
Food Signals
Your day of meals
Daily Reference Ranges
Dietitian's Note
A lot to work around.
We've built this day inside everything you told us. With this many things to avoid — and a smaller appetite on top — it's worth talking it through with a dietitian who can look at the whole picture with you, especially around protein.
Missing something you'd like to see? Tell us what you'd cook and we'll add recipes that fit.
Thanks — we've got it.
We've emailed an intro to Food Signals, an overview of what it does, and our current offer — with your plan attached as a PDF.
Save this day?
Food Signals is open by waiting list at the moment. Add your details and we'll write to you when your place is ready — then you get 14 days of the whole app, with no card needed.
We never share your email, and you can ask us to delete it any time. Read our privacy policy → Consumer Health Data Privacy Policy
You're on the waiting list
We'll email when your place is ready, and you get 14 days of the whole app, with no card needed.
We're keeping this plan for you.
You're in — welcome!
Taking you straight into the app…