Wegovy Meal Plan: A Weekly Guide with Recipes

Wegovy (semaglutide 2.4 mg) is the FDA-approved, higher-dose version of semaglutide specifically designed for chronic weight management. While it shares the same active ingredient as Ozempic, Wegovy's dosing schedule goes higher and its titration period is more structured — which means your meal plan needs to evolve right alongside your dose. In the STEP clinical trials, participants who combined Wegovy with a structured diet lost significantly more weight than those who relied on the medication alone.

This guide provides a complete 7-day meal plan framework, with recipe ideas tailored to each stage of the Wegovy titration schedule. Every meal prioritizes high protein, manageable portions, and stomach-friendly ingredients designed to minimize the GI side effects that are most common during dose increases.

Understanding the Wegovy Titration Schedule

Unlike some medications where you start at the full dose, Wegovy uses a 16-week titration schedule that gradually increases your dose to allow your body to adjust:

• Weeks 1-4: 0.25 mg once weekly
• Weeks 5-8: 0.5 mg once weekly
• Weeks 9-12: 1.0 mg once weekly
• Weeks 13-16: 1.7 mg once weekly
• Week 17 onward: 2.4 mg once weekly (maintenance dose)

Each dose increase typically brings a temporary resurgence of appetite suppression and potential nausea that settles over 1-3 weeks. Your meal plan should account for these fluctuations — lighter, blander meals during the first week of a new dose, gradually returning to more variety as your body adjusts.

Lessons from the STEP Trials

The STEP (Semaglutide Treatment Effect in People with Obesity) clinical trial program provided robust evidence for Wegovy's effectiveness. Key dietary insights from these trials:

• STEP 1: Participants lost an average of 14.9% body weight over 68 weeks with a calorie-reduced diet (500 kcal deficit) and increased physical activity.
• STEP 2: In participants with type 2 diabetes, the average weight loss was 9.6% — still significant but lower, partly due to diabetes medications that can promote weight retention.
• STEP 3: Combined intensive behavioral therapy with semaglutide yielded 16% weight loss, demonstrating that structured dietary planning amplifies medication results.
• STEP 4: Showed that maintaining dietary habits after achieving results is critical — participants who switched to placebo regained two-thirds of lost weight within a year.

The consistent takeaway: Wegovy works best when combined with intentional, structured eating. A meal plan is not optional — it is part of the treatment.

Nutritional Targets for Wegovy Users

Based on clinical guidance and nutritional science, aim for these daily targets:

• Protein: 1.0-1.2 grams per kilogram of ideal body weight (typically 80-120g per day). This is essential to preserve muscle mass during rapid weight loss.
• Fiber: 25-30 grams per day from whole food sources to support digestive regularity.
• Calories: 1,200-1,600 per day for most users, though this varies. At higher Wegovy doses, some users manage only 1,000-1,200 calories.
• Water: At least 64 oz (2 liters) daily. Dehydration worsens nausea and constipation.

7-Day Wegovy Meal Plan

This plan targets approximately 1,300-1,500 calories per day with 90-110g of protein. Adjust portions based on your hunger levels and current dose. Use Nourie to customize these plans to your exact calorie and protein targets each week.

Day 1 — Monday

Breakfast: Greek Yogurt Protein Bowl

• 1 cup plain Greek yogurt (2%)
• 1 tablespoon chia seeds
• 1/4 cup blueberries
• 1 tablespoon sliced almonds
• Drizzle of honey (1 teaspoon)

340 calories | 24g protein | 12g fiber

Lunch: Turkey and Avocado Lettuce Wraps

• 4 oz sliced turkey breast
• Large butter lettuce leaves (as wraps)
• 1/4 avocado, sliced
• Tomato slices and mustard
• Side of 10 baby carrots

310 calories | 30g protein | 6g fiber

Snack: Cottage Cheese with Cucumber

• 1/2 cup low-fat cottage cheese
• 1/2 cup sliced cucumber
• Pinch of everything bagel seasoning

110 calories | 14g protein

Dinner: Lemon Herb Chicken with Roasted Vegetables

• 5 oz chicken breast, marinated in lemon juice, garlic, and herbs
• 1 cup roasted zucchini and bell peppers
• 1/2 cup cooked quinoa

420 calories | 42g protein | 5g fiber

Daily total: ~1,180 calories | ~110g protein

Day 2 — Tuesday

Breakfast: Spinach and Feta Egg Scramble

• 3 eggs scrambled with 1 cup fresh spinach
• 2 tablespoons crumbled feta cheese
• 1 slice whole grain toast

370 calories | 26g protein

Lunch: Tuna Salad Stuffed Bell Pepper

• 1 can (5 oz) tuna in water, drained
• 1 tablespoon light mayo mixed with Dijon mustard
• Diced celery and red onion
• Stuffed into 1 large bell pepper, halved

280 calories | 35g protein

Snack: Hard-Boiled Eggs

• 2 hard-boiled eggs with a pinch of salt and pepper

140 calories | 12g protein

Dinner: Baked Salmon with Sweet Potato

• 5 oz salmon fillet, baked with dill and lemon
• 1 small baked sweet potato (about 4 oz)
• 1 cup steamed broccoli with a squeeze of lemon

450 calories | 38g protein | 7g fiber

Daily total: ~1,240 calories | ~111g protein

Day 3 — Wednesday

Breakfast: Protein Smoothie

• 1 scoop vanilla protein powder
• 1/2 banana
• 1 cup unsweetened almond milk
• 1 tablespoon peanut butter
• Handful of ice

310 calories | 30g protein

Lunch: Chicken and Black Bean Bowl

• 4 oz grilled chicken, diced
• 1/3 cup black beans
• 1/4 cup corn
• 2 tablespoons salsa
• 1 tablespoon plain Greek yogurt (as sour cream substitute)
• Over 1/2 cup brown rice

430 calories | 38g protein | 8g fiber

Snack: String Cheese and Apple Slices

• 1 string cheese stick
• 1/2 medium apple, sliced

120 calories | 7g protein

Dinner: Turkey Meatballs with Marinara

• 5 oz lean ground turkey, formed into meatballs with Italian seasoning
• 1/2 cup marinara sauce (low sugar)
• 1 cup steamed green beans
• 1 tablespoon grated Parmesan

380 calories | 36g protein | 5g fiber

Daily total: ~1,240 calories | ~111g protein

Day 4 — Thursday

Breakfast: Overnight Oats

• 1/2 cup rolled oats
• 1/2 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1/4 cup raspberries

340 calories | 20g protein | 10g fiber

Lunch: Shrimp and Veggie Stir-Fry

• 5 oz shrimp, sauteed with garlic
• 1 cup mixed stir-fry vegetables (snap peas, carrots, broccoli)
• 1 tablespoon low-sodium soy sauce
• 1/2 cup brown rice

380 calories | 34g protein | 5g fiber

Snack: Edamame

• 1/2 cup shelled edamame with sea salt

95 calories | 9g protein

Dinner: Chicken Breast with Lentil Soup

• 4 oz baked chicken breast, sliced
• 1 cup homemade lentil soup (lentils, carrots, celery, onion, cumin)

420 calories | 42g protein | 12g fiber

Daily total: ~1,235 calories | ~105g protein

Day 5 — Friday

Breakfast: Egg and Veggie Muffin Cups (make ahead)

• 2 egg muffin cups made with eggs, diced bell pepper, spinach, and turkey sausage
• 1 small orange

280 calories | 22g protein

Lunch: Mediterranean Chicken Wrap

• 4 oz grilled chicken
• 1 small whole wheat tortilla
• 2 tablespoons hummus
• Diced cucumber, tomato, and red onion

380 calories | 34g protein | 5g fiber

Snack: Protein Shake

• 1 scoop protein powder mixed with water or almond milk

120 calories | 25g protein

Dinner: Cod with Roasted Asparagus

• 5 oz baked cod with garlic and paprika
• 8 asparagus spears, roasted with olive oil
• 1/2 cup mashed cauliflower

320 calories | 36g protein | 4g fiber

Daily total: ~1,100 calories | ~117g protein

Day 6 — Saturday

Breakfast: Cottage Cheese Pancakes

• 1/2 cup cottage cheese blended with 2 eggs and 1/4 cup oats
• Cook as small pancakes on a non-stick pan
• Top with 1/4 cup sliced strawberries

300 calories | 24g protein

Lunch: Chicken Caesar Salad (lightened up)

• 4 oz grilled chicken breast
• 2 cups romaine lettuce
• 1 tablespoon light Caesar dressing
• 1 tablespoon shaved Parmesan
• Whole grain croutons (2 tablespoons)

330 calories | 35g protein

Snack: Turkey Roll-Ups

• 3 slices deli turkey wrapped around cucumber sticks

90 calories | 15g protein

Dinner: Lean Beef and Vegetable Stew

• 4 oz lean stew beef
• Carrots, celery, potatoes (1/2 cup), onion in low-sodium beef broth
• Slow-cooked or pressure-cooked until tender

380 calories | 32g protein | 5g fiber

Daily total: ~1,100 calories | ~106g protein

Day 7 — Sunday

Breakfast: Smoked Salmon Toast

• 1 slice whole grain bread, toasted
• 2 tablespoons cream cheese (light)
• 2 oz smoked salmon
• Capers, red onion, and dill

260 calories | 18g protein

Lunch: Tofu and Vegetable Curry

• 5 oz firm tofu, cubed
• 1 cup mixed vegetables (bell pepper, zucchini, spinach)
• 1/4 cup light coconut milk with curry spices
• 1/2 cup brown rice

380 calories | 22g protein | 6g fiber

Snack: Greek Yogurt with Walnuts

• 1/2 cup plain Greek yogurt
• 1 tablespoon crushed walnuts

130 calories | 12g protein

Dinner: Herb-Crusted Chicken Thigh with Roasted Vegetables

• 1 bone-in, skin-removed chicken thigh (about 4 oz meat)
• Herb crust: Dijon mustard, panko, parsley, garlic
• 1 cup roasted Brussels sprouts and carrots

390 calories | 34g protein | 6g fiber

Daily total: ~1,160 calories | ~86g protein

Adjusting Meals by Dose Level

Low Doses (0.25 mg - 0.5 mg)

At these introductory doses, appetite suppression is mild. Follow the full meal plan above and focus on building habits: consistent meal timing, protein-first eating, and eliminating processed snacking. This is the foundation that will carry you through higher doses.

Mid Doses (1.0 mg - 1.7 mg)

You will likely notice a significant drop in appetite. Reduce dinner portions by about 25% and consider replacing one solid meal with a protein smoothie, especially on days when nausea is elevated. Keep snacks available but do not force them — eat when you can, and make it count.

Maintenance Dose (2.4 mg)

At the full Wegovy dose, many users find three meals per day to be too much. A common pattern is two substantial meals plus one or two small snacks. Focus on getting at least 80g of protein per day, even if total calories drop to 1,000-1,200. If you consistently struggle to eat enough, discuss this with your prescriber.

Nausea-Friendly Modifications

During the first 1-2 weeks at any new dose, nausea is the most commonly reported side effect. Here are substitutions for when your stomach is sensitive:

• Replace cooked meals with cold meals: Cold foods often trigger less nausea than hot ones. Try chilled chicken salad, cold soup (gazpacho), or yogurt-based meals.
• Switch to bland proteins: Plain baked chicken, hard-boiled eggs, and cottage cheese are easier to tolerate than seasoned or sauced dishes.
• Use ginger strategically: Ginger tea before meals, ginger chews between meals, or adding fresh grated ginger to smoothies can reduce nausea significantly.
• Eat slowly: Take at least 20 minutes per meal. Small bites with pauses help your slowed stomach process food more comfortably.
• Avoid lying down after eating: Wait at least 30 minutes before reclining. This reduces reflux, which can compound nausea.

Meal Prep Tips for the Week

Spending 1-2 hours on Sunday preparing food for the week ahead makes following a Wegovy meal plan dramatically easier — especially on days when low appetite makes cooking feel pointless.

1. Batch cook proteins: Grill 2 lbs of chicken breast, bake a large salmon fillet, and hard-boil a dozen eggs. Store in individual portions.
2. Prep vegetables: Wash and chop bell peppers, cucumbers, carrots, and broccoli. Store in airtight containers with damp paper towels.
3. Cook grains ahead: Make a batch of quinoa and brown rice. These keep well for 4-5 days in the refrigerator.
4. Portion snacks: Divide nuts, cheese, and deli meat into single-serving bags or containers.
5. Prepare overnight oats: Make 2-3 jars at once for grab-and-go breakfasts.

Nourie can generate your weekly grocery list automatically based on your meal plan, making prep even more efficient. The app accounts for your current Wegovy dose and adjusts portion sizes accordingly — so you are not buying more food than you will realistically eat.

When to Reassess Your Plan

Check in with your eating patterns every time you increase your Wegovy dose, and at least monthly once you reach the maintenance dose. Signs that your meal plan needs adjustment include:

• Consistently eating less than 800 calories per day
• Losing more than 1% of body weight per week after the first month
• Persistent fatigue, dizziness, or hair thinning (signs of nutritional deficiency)
• Muscle weakness or noticeable loss of strength
• Worsening constipation despite adequate fiber and water

These are signals to talk to your healthcare provider and potentially work with a registered dietitian who understands GLP-1 medications. Your dietary approach should evolve with your treatment.