Milk-poached cod with mashed potato and spinach
Cod poached gently in milk, served on a soft mash made with that same milk, with wilted spinach. A mild, tender plate that flakes apart with a fork.
About 35 min · 385 kcal · 36 g protein per serving
Wegovy recipes for every day of the dose week
Wegovy is semaglutide, injected once a week. The NHS lists it as the brand of semaglutide used to treat obesity; Ozempic is the same medicine, used for type 2 diabetes.
Appetite on a weekly injection is not the same every day, so the food that works is not the same every day either. Below are recipes for four moments in the week, each with its nutrition calculated from USDA data.
How much appetite each Wegovy dose leaves, as foodose models it
| Dose | Modelled share of normal intake |
|---|---|
| 0.25 mg | about 88% |
| 0.5 mg | about 82% |
| 1 mg | about 76% |
| 1.7 mg | about 70% |
| 2.4 mg | about 65% |
Anchored at 1.0 mg and 2.4 mg, where energy intake at an ad libitum meal was measured directly rather than estimated. Doses in between are interpolated. How the model works.
The days just after the shot
Semaglutide reaches its highest level in the blood 1 to 3 days after a dose. If those are the days your appetite is lowest, plan small, soft, mild food for them.
Peanut butter and banana protein shake
A peanut butter and banana shake built on milk and a scoop of whey, about 350 ml. For the mornings when you are not hungry but know you need something, it is a drink you can finish slowly.
About 5 min · 360 kcal · 31 g protein per serving
Vegetarian
Miso soup with silken tofu, egg and spinach
A single bowl of miso soup made more substantial with silken tofu and soft ribbons of egg. It is light, mild and quick, and the tofu needs no chewing at all.
About 15 min · 300 kcal · 30 g protein per serving
Vegetarian
Breakfasts that carry protein
A morning when you can only manage a few mouthfuls is the morning those mouthfuls should be protein.
Bread, egg and cheddar strata with spinach
Bread soaked in savoury custard and baked with spinach and cheddar.
About 1 hr 15 min · 570 kcal · 38 g protein per serving
Vegetarian
Spinach, feta and red pepper egg bites
Soft, custardy egg bites made with whole eggs, egg whites and blended cottage cheese, baked a dozen at a time. Three make a small breakfast you can eat in a few minutes, and they come out of the freezer as well as they went in.
About 40 min · 410 kcal · 35 g protein per serving
Vegetarian
Turkey, sage and apple hash with a fried egg
Turkey browned with potato, apple and sage, topped with an egg.
About 32 min · 435 kcal · 33 g protein per serving
As your appetite comes back
Later in the week, full plates are possible again. These dinners put at least 30 g of protein on the plate first.
Turkey goulash with paprika and potato
Turkey braised with sweet paprika, peppers and potato, finished with yoghurt.
About 53 min · 545 kcal · 50 g protein per serving
Turkey and mushroom stroganoff
Turkey and mushrooms in a paprika sauce with yoghurt and noodles.
About 35 min · 475 kcal · 50 g protein per serving
Slow cooker chicken, white bean and kale stew
A Tuscan-style stew of chicken, white beans, tomato and kale, made in a slow cooker or a pressure cooker and finished with parmesan. Brothy and soft, it is an easy bowl to finish on a day when a plated dinner feels like too much.
About 4 hr 30 min · 460 kcal · 49 g protein per serving
Cook once for the hard days
Cooked on a good day and frozen in portions, these are ready on the days you do not feel like cooking.
Greek chicken meal prep boxes with orzo and tzatziki
Yoghurt-marinated chicken with lemon orzo, a tomato, cucumber and feta salad, and a pot of tzatziki, packed into four lunch boxes. The yoghurt marinade keeps the chicken tender through four days in the fridge.
About 1 hr 5 min · 515 kcal · 47 g protein per serving
Baked beef meatballs in tomato sauce with mozzarella
Tender meatballs of lean ground beef baked in a garlicky tomato and spinach sauce under melted mozzarella. Five small meatballs and a slice of toast make a plate that is easy to finish.
About 55 min · 545 kcal · 47 g protein per serving
Slow cooker chicken tagine with chickpeas and olives
Chicken breast cooked slowly with carrots, chickpeas and warm North African spices, finished with olives and lemon and served on couscous. It makes four boxed dinners from one pot, and the sauce keeps the chicken moist when it is reheated.
About 3 hr 45 min · 510 kcal · 46 g protein per serving
Questions people ask
What should I eat after my Wegovy shot?
Semaglutide reaches its highest level in the blood 1 to 3 days after a dose. If your appetite is lowest in the days after the shot, small, soft, mild meals with protein in them tend to be the easiest to finish: a smoothie made with Greek yoghurt or kefir, eggs, a brothy soup with chicken or tofu. Severe or lasting vomiting, or being unable to keep fluids down, is a reason to call your prescriber rather than a food problem.
How much protein do I need on Wegovy?
It depends on your weight, your goal and your dose. The free foodose calculator works it out from those answers and builds three days of food to it, with protein first in every meal.
Read next
These recipes are meal ideas, not individual nutrition prescriptions. They have been checked on paper and not yet cooked, and each recipe page says what is still outstanding. foodose is not affiliated with Novo Nordisk or Eli Lilly. Talk to the clinician who prescribes for you before changing how you eat.