Nutrition doesn’t have to be complicated. While on Semaglutide, your appetite will likely change — so the goal isn’t to eat more, but to make every bite count. Here you’ll find simple tips, meal ideas, and guidelines that support your progress.
Core Nutrition Principles
Protein First → Aim for a protein source at every meal and snack (20–35g per meal, 10–20g per snack).
Fiber Matters → Vegetables, beans, berries, and whole grains help with fullness and digestion.
Hydration Goal → 80–100 oz/day unless directed otherwise.
Balanced Plate →
- ½ veggies
- ¼ protein
- ¼ carbs/healthy fats
Hydration & Protein Targets
These ranges are general guidance for adults in our program. Always follow your provider’s advice.
How we calculate
- Hydration ≈ goal weight (lbs) × 0.6–0.7 → oz/day
- Protein ≈ goal weight (lbs) × 0.6–0.8 → grams/day
Sample Day of Eating
Breakfast: Greek yogurt + berries + chia seeds
Lunch: Chicken bowl (greens, black beans, salsa, avocado)
Snack: Cottage cheese + pineapple
Dinner: Salmon + roasted veggies + quinoa
Evening: Herbal tea, hydration to goal
Dining Out & Busy Days
- Look for lean protein + veggie sides first
- Ask for sauces/dressings on the side
- Carry a quick backup snack (protein bar, beef stick, Greek yogurt cup)
Tips for Low Appetite Days
- Choose nutrient-dense foods (Greek yogurt, nuts, eggs, smoothies)
- Keep meals small but more frequent if needed
- Focus on hydration + electrolytes
Printable Resources
- 📝 Grocery Shopping Guide
- 🥗 Quick Snack & Meal Ideas
- ✅ Weekly Food Tracker
A Note from Our Team
“You don’t have to eat perfectly. Focus on small, consistent choices that add up over time. Protein, fiber, and hydration are your best friends — and they’ll make the medication work even better.”
