7-Day Semaglutide Meal Plan For Sustainable Weight Loss

Semaglutide (sold under the brand name Ozempic) is an injectable medication that helps people with diabetes manage their blood sugar levels.

Surprisingly, health researchers observed that people taking this medication also experienced weight loss as a side effect. 

Novo Nordisk then used the Semaglutide formula to create an FDA-approved weight loss drug called Wegovy.

People who take this drug can start to lose weight in as little as four weeks, but more research is needed. 

To optimize your weight loss results, it’s recommended that you make dietary and lifestyle changes in addition to taking Semaglutide.

We’ve created a meal plan to help you get started. 

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Semaglutide Basics: Getting Started

Semaglutide (specifically Wegovy) acts on your brain to reduce your appetite and make you feel full longer.

These changes can make you eat fewer calories and lead to weight loss. 

If you’re just starting to take Semaglutide for weight loss, your healthcare provider will most likely recommend you start with a low dose.

‍Usually, people start with 0.25mg weekly for one month and then gradually increase the dose.

The recommended dosage stages are: 

• 0.25 mg for four weeks. 
• 0.5 mg for four weeks. 
• 1.0 mg for four weeks. 
• 1.7 mg for four weeks. 
• 2.4 mg is the final dose, also called the maintenance dose.  

If you experience any side effects while taking this medication, talk to your primary care provider.

They may slow down your dosage schedule to help decrease side effects. 

Foods to Avoid While Taking Semaglutide

Some foods contain high amounts of energy with low levels of nutrition.

To optimize your weight loss results, it’s recommended that you limit your intake of these foods while taking Semaglutide:

• Foods high in saturated and trans fats (marbled meats, high-fat dairy products, some desserts, etc.) 
• Fried foods (French fries, chips, some crackers, donuts, etc.) 
• Spicy foods (sauces, salsas, dips, chili peppers, etc.) 
• Sugar-sweetened beverages (sweetened juices, soda, sweetened smoothies, milkshakes, etc.) 
• Carbonated beverages (sparkling water, sodas, some kombuchas, etc.) 
• Alcohol (Beer, wine, liquor, spirits, mixed drinks, etc.) 

What to Eat While Taking Semaglutide

Choose nourishing, nutrient-dense foods daily to lose weight and support overall health.

Specifically, enjoy these foods more often: 

• Fruits and vegetables. 
• Whole-grains (quinoa, teff, wheat berries, sorghum, buckwheat, etc.) 
• Lean proteins (eggs, beans, tofu, fish, most poultry without the skin, extra lean ground meats, etc.). 
• Unsaturated fats (olive oil, sunflower oil, nuts, seeds, avocados, etc.) 

Semaglutide Meal Plan

Try out the free 7-day Semaglutide meal plan below. Ask your dietitian for specific serving sizes that align with your weight loss goals. 

Day 1

Breakfast

Layer low-fat, plain Greek yogurt with toasted rolled oats, roasted cashews and almonds, fresh kiwi, and mango. Garnish with fresh mint and a sprinkle of ground cinnamon. 

Lunch

Make breaded scallops by dunking them in an egg wash and then coating them with panko crumbs. Next, pop them into an air fryer for about eight minutes or until cooked. 

Whip up a quick dip on the side using non-fat, plain Greek yogurt, half a teaspoon of garlic powder, and one teaspoon of sriracha hot sauce (optional). Note that hot sauce can trigger reflux, so use sparingly. 

Serve with a mixed green salad (add kidney beans, corn, green onion, and cucumber) and dress it with olive oil and balsamic vinegar. 

Dinner

Cook ground turkey meatballs served with whole-grain pasta and red sauce.

Enhance the nutritional content of your sauce by adding vegetables. Try sliced red peppers, onion, garlic, asparagus, and fresh herbs. 

Snacks

Air-popped popcorn seasoned with ground cinnamon and nutmeg; Fresh vegetable sticks with hummus. 

Day 2

Breakfast

Serve a poached egg on whole-grain toast with avocado slices, fresh tomato, and cracked black pepper. Garnish with fresh basil and a spritz of lime juice. 

Lunch

Make a vegetarian smashed chickpea sandwich by layering pesto, smashed chickpeas, sprouts, green spinach, red onion, and pickled jalapeños onto a toasted whole-grain bun. 

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Serve fresh fruit on the side.   

Dinner

Make lettuce wraps with air-fried extra-firm tofu, freshly cut cilantro, mint, chives, tomato, cucumber, bell pepper, and crushed unsalted peanuts. Drizzle with light chipotle sauce or light ranch. 

Snacks

Baked whole-wheat pita slices with hummus; frozen Greek yogurt bark with blueberries and lemon zest. 

Day 3

Breakfast

Make savory porridge by cooking steel-cut oats in water and adding cooked bok choy, green onion, and silky tofu.

Dress with sesame oil, low-sodium soy sauce, and chili flakes (optional). 

Lunch

Assemble a whole-grain protein bowl by layering cooked wheat berries with sliced chicken thighs, corn, edamame, shredded beets, and carrots.

Add fresh spinach and dress with a cilantro-lime sauce and a tablespoon of crumbled goat cheese.  

Dinner

Make a niçoise salad by layering a soft-boiled egg, shrimp, and tuna over a spring mix lettuce blend.

Add tomatoes, asparagus, artichoke hearts, green beans, and boiled potatoes. Dress with a dijon-olive oil sauce. 

Snacks

Vegetable sticks with hummus; Banana with peanut butter.  

Day 4

Breakfast

Make a breakfast burrito with a whole-grain tortilla, mashed black beans, shredded lettuce, diced tomatoes, and fresh cilantro. Add a spoonful of fresh salsa for flavor. 

Lunch

Enjoy whole-wheat pita pockets stuffed with baby arugula, tomatoes, cucumber, red onion, black olives, and chicken breast. Add hummus and a drizzle of olive oil before wrapping. 

Dinner

Bake trout filets (marinate with lemon, garlic, olive oil, and fresh dill) alongside asparagus and carrots.

Serve with quinoa salad (combine cooked quinoa with parsley, cucumber, bell pepper, unsalted pistachio, and cherry tomatoes) and a balsamic dressing vinaigrette.  

Snacks

Air-popped popcorn with garlic powder and parmesan; plain yogurt with diced apple and almonds. 

Day 5

Breakfast

Toast a whole-wheat English muffin and dress it with nut butter, fresh raspberries, unsweetened coconut shavings, and a dash of ground cinnamon. 

Lunch

Have a shredded kale salad with white beans, diced red onion, pomegranate seeds, sliced cucumber, and almond slivers. Sprinkle low-fat feta cheese on top and dress with a white wine vinaigrette. 

Dinner

Stir fry shrimp, broccoli, cauliflower, bell pepper, snap peas, onion, garlic, and cashews.

Dress with sesame oil, grated ginger, low-sodium soy sauce, and orange juice. Serve with brown rice and garnish with toasted sesame seeds. 

Snacks

Low-fat cottage cheese with peach slices and cinnamon; sliced boiled egg and cucumber on whole-wheat crackers. 

Day 6

Breakfast

Blend a smoothie with spinach, nut butter, soft tofu, pineapple, chia seeds, fresh mint, lime juice, and a teaspoon of honey. 

Lunch

Assemble a roast turkey sandwich by layering fresh spinach leaves, apple slices, a few pieces of havarti, and roast turkey slices. Add fresh vegetable sticks on the side with hummus. 

Dinner

Make curried lentils with grated garlic, ginger, diced onion, tomato, and cauliflower.

Add ground coriander and yellow curry. Serve over brown rice and garnish with fresh cilantro.  

Snacks

Air-popped popcorn with ground chili powder; Fresh orange slices, and a handful of unsalted nuts. 

Day 7

Breakfast

Sauté egg with shredded kale, roasted red peppers, and cubed zucchini. Season with dried oregano, basil, and rosemary. Serve with a slice of whole-grain bread. 

Lunch

Mix a tuna salad with olive oil, capers, fresh basil, diced purple onion, and celery stalks. Serve on a toasted whole-grain slice of bread. 

Dinner

Grill chicken breast and vegetables (eggplant, red pepper, and onions). Serve with quinoa and a spoonful of tzatziki. 

Snacks

Fresh apple slices with a handful of unsalted nuts; Vegetable sticks with hummus. 

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Personalizing the Semaglutide Meal Plan

You’re invited to customize this meal plan to fit your dietary needs.

Make it your own by swapping in more of your favorite vegetables, using different spices, and making recipes that reflect your culture.  

The good news is that it’s fairly easy to keep meals balanced—even if you’ve modified the meal choices.

By following the USDA MyPlate tool, you’ll create well-rounded meals rich in nutrition.

The MyPlate tool suggests that every meal should have: 

• Half a plate of vegetables and fruits. 
• A quarter plate of high-quality starchy carbohydrates. 
• A quarter plate of lean protein. 

You’ll need to discuss portion and serving sizes with your dietitian to understand how much you should eat daily to lose weight. 

Tips for Meal Preparation

Meal prepping ensures you have ready-to-go meals or ingredients that make healthy eating easier.

Here are some tips to help you embrace meal prepping: 

• Have an updated grocery list so you know exactly what to buy for your weekly meals and snacks. It’s hard to stick to your meal plan if you’re missing key ingredients. 
• Invest in reliable Tupperware so that your food stays fresh. If you like microwaving your meals, be sure to buy microwave-safe dishes. 
• Start small to ease into meal prepping. For example, cut all your fresh vegetables for the week so they’re easy to grab. 
• Repeat recipes that you and your family love so you’re not stuck reinventing the wheel every week. 
• Follow food safety guidelines to prevent spoilage and reduce food waste. Your dietitian can educate you on this. 

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Takeaway

If you’re trying to lose weight, consider working with a registered dietitian.

They’re nutrition experts who can help you achieve your goals through individualized counseling.

At Nourish, you can access a remote dietitian who is covered by insurance.

At every appointment, you’ll receive evidence-based care and have a clear action plan to help you lose weight. 

Find a dietitian who accepts insurance through Nourish today.  

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