weight loss
∙5 minute read
Wegovy isn’t the only reason behind weight loss - nutrition plays a crucial role in how you feel and how well you tolerate treatment. Ellie Stobie, a health coach at Numan, shares her expert tips and a 5-day meal plan designed to help you stay energised, nourished, and on track.
Wegovy helps to regulate appetite and support weight loss, but long-term results come from pairing it with a balanced diet and regular movement.¹
Together, they help you:
Lose weight steadily
Support energy levels
Prevent nutritional deficiencies
Ellie’s 5-day plan provides simple, balanced meals that are easy to prepare and sustain your progress on Wegovy. You don’t have to follow it exactly, but think of it as a guide to inspire healthy choices throughout your week.
Breakfast: PB & J
Toast 2 slices of sourdough and spread with homemade chia jam (frozen berries + chia seeds) and peanut butter.
Lunch: High-protein tuna toast
Mix tuna with Greek yoghurt or cottage cheese instead of mayo, add chopped veg, and season to taste. Spread on bread and toast.
Dinner: Mediterranean sausage and bean casserole
Brown sausages in olive oil, add sofrito mix, tinned tomatoes, stock, beans, and kale. Simmer until thickened and serve with crusty bread.
Snack: Apple slices with peanut butter and cinnamon.
Breakfast: French toast
Dip bread in beaten eggs, cinnamon, and a splash of milk. Fry until golden and top with fruit and honey.
Lunch: Rice bowl
Top cooked rice with protein of choice (salmon, chicken, or tofu), edamame, avocado, and a drizzle of teriyaki or sriracha mayo.
Dinner: Teriyaki salmon
Glaze salmon with soy, honey, garlic, and vinegar. Air fry until cooked, and serve with noodles and stir-fried greens.
Snack: Fruit or veggie sticks with 2 Babybels.
Breakfast: Healthy cooked breakfast
A slice of sourdough with baked beans, grilled mushrooms and tomatoes, and two chicken (or meat-free) sausages.
Lunch: Pea bruschetta
Blend steamed peas with garlic, lemon, parmesan, and olive oil. Spread on toasted sourdough and top with feta.
Dinner: Homemade chicken kiev or chicken fajitas
For kievs, stuff chicken with parsley butter, coat in egg and breadcrumbs, and air fry. Serve with new potatoes and broccoli.
For fajitas, fry peppers, onions, and chicken with spices, then serve with wraps, cheese, and guacamole.
Snack: Caramelised peach or apple with cottage cheese on sourdough.
Breakfast: Avocado crumpets
Top toasted crumpets with smashed avocado, feta, and honey.
Lunch: Pitta and scrambled eggs
Scramble eggs with veggies and serve inside warm pittas with hummus.
Dinner: Spaghetti bolognese
Sauté vegetables and garlic, add mince or lentils, and simmer with tomatoes and herbs. Serve with pasta and parmesan
Snack: Peanut butter energy balls (oats, honey, peanut butter, seeds).
Breakfast: Frittata bagel
Bake a mixture of eggs, cottage cheese, spinach, and sun-dried tomatoes, then slice and serve in bagel thins.
Lunch: Chicken pesto wrap
Combine cooked chicken with cottage cheese, feta, and pesto. Wrap and toast.
Dinner: Mince and sweet potato bowl
Roast sweet potato, fry mince with spices, and serve with avocado and cottage cheese drizzled with hot honey.
Snack: Strawberry protein smoothie with milk, berries, protein powder, oats, and hemp seeds.
Protein: Prioritise lean protein sources like eggs, poultry, tofu, and fish to help preserve muscle and promote fullness while losing weight.²
Fibre: Increase intake through fruits, vegetables, pulses, and whole grains to aid digestion and help stabilise appetite.³
Healthy fats: Include avocado, nuts, and olive oil to support hormone balance and satiety.⁴Micronutrients: Wegovy can reduce appetite, so focus on nutrient-dense foods to avoid deficiencies in iron, calcium, and B vitamins.
Highly processed foods: Minimise ultra-processed foods such as crisps, sweets, and ready meals that can slow progress.⁵
Added sugars: Reduce refined sugar intake to keep blood sugar stable and support energy levels.⁶
Aim for 2–2.5 litres of fluids per day. Water, herbal teas, and sugar-free diluted squash are all good options. Staying hydrated supports digestion and helps manage common side effects such as constipation.⁷
Avoid: Sugary drinks and excessive fruit juice (limit to 150ml per day).Smart snacks: Nuts, fruit with yoghurt, or veggie sticks with hummus can keep energy stable between meals.
Wegovy is most effective when paired with a nourishing, balanced diet. With Ellie’s meal plan, you’ll have the structure and flexibility to eat well, stay full, and make your results last.
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Huang, Y., Chen, Z., Chen, B., Li, J., Yuan, X., Li, J., Wang, W., Dai, T., Chen, H., Wang, Y., Wang, R., Wang, P., Guo, J., Dong, Q., Liu, C., Wei, Q., Cao, D., & Liu, L. (2023). Dietary sugar consumption and health: umbrella review. BMJ (Clinical Research Ed.), 381, e071609. https://doi.org/10.1136/bmj-2022-071609
Gandy, J. (2015). Water intake: validity of population assessment and recommendations.European Journal of Nutrition, 54(Suppl 2), 11–16.https://doi.org/10.1007/s00394-015-0944-8
Written by Joe Young
Digital Copywriter, BA English Literature
Medically reviewed by Hassan Thwaini
Clinical Pharmacist and Copywriter, Master of Pharmacy (MPharm)
