Introduction

Taking Wegovy or Zepbound can dramatically reduce appetite—but what you eat still matters. These medications are most effective when combined with a supportive nutrition plan that promotes fat loss, protects muscle, and minimizes side effects like nausea and constipation.

In this guide, you’ll learn exactly what to eat (and avoid) while taking Wegovy or Zepbound to get the best results, stay energized, and feel your best.

What These Medications Do to Your Digestion

Wegovy (semaglutide) and Zepbound (tirzepatide) work by:

• Slowing how fast your stomach empties
• Reducing hunger and cravings
• Helping you feel full longer after meals

That means: You’ll likely eat less

But eating the wrong foods can worsen nausea, bloating, or fatigue

Core Nutrition Goals While on GLP-1s

Keep meals small and balanced
Prioritize protein to preserve muscle
Limit high-fat, greasy, or fried foods
Stay hydrated to reduce side effects
Support digestion with fiber and movement

What to Eat More Of

Lean Proteins

• Chicken, turkey, fish, eggs, tofu, low-fat Greek yogurt
• Goal: 20–30g protein per meal

Non-Starchy Vegetables

• Broccoli, spinach, bell peppers, zucchini, cucumbers
• High in nutrients and fiber, low in calories

Complex Carbs (in moderation)

• Quinoa, brown rice, oats, sweet potatoes, whole grain bread
• Provide energy without spiking blood sugar

Healthy Fats (small portions)

• Avocado, olive oil, nuts, seeds
• Helps with satisfaction and blood sugar stability

Fluids

• Water, herbal tea, electrolyte drinks
• Helps reduce fatigue, constipation, and dizziness

What to Limit or Avoid

Fried or Greasy Foods
Can worsen nausea and delay digestion even more

Sugary Foods and Drinks
Juice, soda, desserts = blood sugar crashes and weight loss plateaus

Alcohol
May increase side effects like fatigue, nausea, and blood sugar swings

Large Meals
Big portions can overwhelm your slowed digestion, leading to discomfort

Example Day of Eating on Wegovy or Zepbound

Breakfast

• 2 boiled eggs
• 1 slice whole grain toast
• 1 cup berries
• Herbal tea or water

Lunch

• Grilled chicken salad with olive oil vinaigrette
• Small sweet potato
• Sparkling water

Snack

• Greek yogurt or string cheese
• A few almonds

Dinner

• Baked salmon or tofu
• Roasted broccoli and carrots
• ½ cup quinoa or brown rice
• Water with lemon

Tips to Manage Appetite and Side Effects

Eat slowly – Your brain needs time to catch up with fullness
Stop eating at 80% full – Overeating can cause bloating or nausea
Walk after meals – Helps digestion and reduces fatigue
Track your protein – Helps preserve lean muscle as you lose weight
Keep bland foods on hand – Crackers, broth, bananas, rice for upset stomach days

Supplements to Consider (Ask Your Provider First)

• Fiber supplement (e.g., psyllium husk) for constipation
• Magnesium citrate for smoother digestion
• Multivitamin if eating less food overall
• Electrolytes for hydration support

Final Thoughts

The key to success on Wegovy or Zepbound isn’t just eating less—it’s eating smart. Focus on protein, hydration, fiber, and small balanced meals to maximize fat loss, minimize side effects, and protect your long-term health.

Eat slowly and mindfully
Prioritize protein and vegetables
Avoid high-fat or sugary meals that can trigger nausea
Stay hydrated and get gentle movement daily

For downloadable meal plans and food tracking templates, visit our GLP-1 Nutrition Guide.