What to Eat When Taking Weight Loss Medication

Weight loss medications like Wegovy (semaglutide) have opened new doors for New Zealanders struggling with weight loss. But while these treatments are effective, they work best when paired with the right nutritional habits. If you're taking a GLP-1 medication like Wegovy or considering it through a program like Pocket Lab's weight loss treatments, understanding what to eat is essential to achieving healthy, sustainable results.

Why Nutrition Still Matters When Taking Medication

GLP-1 medications support weight loss by regulating appetite, delaying stomach emptying, and enhancing feelings of fullness. But they aren’t magic pills. They work with your body — and what you eat matters.

Your food choices can impact how well the medication works, how you feel day-to-day, and whether you experience side effects like nausea or bloating.

At Pocket Lab, we’ve seen that patients who combine GLP-1 medications with a sustainable eating pattern tend to lose more weight and feel better doing it.

What Should You Eat on a GLP-1 Medication Like Wegovy?

Here are the key principles to follow:

1. Focus on Protein First

Your body needs more protein when you’re losing weight to help preserve muscle mass. Protein also helps increase satiety, so you feel fuller for longer.

Good protein sources in NZ include:

• Eggs

• Lean meats (chicken, turkey, beef)

• Tofu, tempeh, legumes

• Fish (especially oily fish like salmon)

• Greek yoghurt and cottage cheese

Try to aim for protein at every meal. A boiled egg or cottage cheese on wholegrain toast can go a long way.

2. Prioritise Fibre-Rich Foods

Fibre helps digestion, prevents constipation (a common side effect of GLP-1 meds), and stabilises blood sugar.

Include daily servings of:

• Non-starchy vegetables: broccoli, spinach, silverbeet, capsicum

• Legumes: lentils, chickpeas, beans

• Whole grains: oats, quinoa, brown rice

• Fresh fruits: apples, berries, pears (in moderation)

Aiming for 5+ servings of vegetables and 2 servings of fruit a day is a great start.

3. Keep Meals Small and Balanced

GLP-1 medications slow down gastric emptying, which can cause nausea or bloating if meals are too large. Smaller, balanced meals are easier to digest and more comfortable.

Try:

• 3 modest meals and 1–2 healthy snacks per day

• Chewing slowly and stopping when you feel comfortably full

4. Stay Hydrated

Water supports digestion, reduces headaches, and helps control hunger.

• Drink 6–8 glasses per day

• Limit fizzy drinks and caffeine, which can worsen nausea

5. Limit Ultra-Processed Foods

Foods high in sugar, saturated fat, or artificial additives can undermine your progress and worsen medication side effects.

• Avoid pastries, chips, sugar-laden cereals, energy drinks, and takeaways

• Choose whole food options where possible

What About Alcohol?

Moderation is key. Alcohol can irritate your digestive system, add unnecessary calories, and interact with medications. If you’re drinking, limit to no more than 1–2 standard drinks, and always with food. Speak with your GP about what’s safe for your plan.

Common Nutrition-Related Mistakes on Wegovy

Many people struggle because they:

• Skip meals or eat too little, leading to fatigue or dizziness

• Eat too fast, worsening nausea or reflux

• Focus on calorie-cutting over nutrient quality

• Don’t get enough protein or fibre

Avoiding these traps can help you stick to your medication long enough to see results.

Sample Meal Plan for GLP-1 Users (Adapted for NZ)

• Breakfast: Scrambled eggs with baby spinach and one slice wholegrain toast

• Snack: Apple slices with peanut butter

• Lunch: Grilled chicken salad with brown rice and mixed vegetables

• Snack: Greek yoghurt with a few berries

• Dinner: Baked salmon with steamed broccoli and kumara

Variety is important. While this plan is a great starting point, try mixing it up with seasonal produce, new recipes, and different protein sources to avoid boredom and ensure a broad range of nutrients. Making meals enjoyable and sustainable is key to long-term success.

Should You Follow a Special Diet?

There’s no one-size-fits-all GLP-1 diet. However, a Mediterranean-style or whole-food-based approach is often recommended: plenty of vegetables, healthy fats (like olive oil), lean proteins, and minimal added sugars.

Fad diets like keto or intermittent fasting may not be suitable while on Wegovy. Always check with your doctor or Pocket Lab care team before making significant changes.

Good Diet With Medication Yields Better Results

Weight loss medication works best when combined with healthy eating habits. Nutrition not only enhances the effectiveness of medications like Wegovy but helps support energy, prevent side effects, and build habits you can sustain. If you’re unsure where to start, Pocket Lab can help.

Why Choose Pocket Lab for Weight Loss Support?

Our GP-led Weight Loss Care Plan offers:

• Medical eligibility assessment for Wegovy and other medications

• Blood testing and personalised guidance

• Ongoing online support with lifestyle and nutrition tracking

Whether you're just getting started or looking to optimise results, we offer the treatment, and support to help you succeed with weight loss.