Starting semaglutide can feel like flipping a switch on your appetite—but what comes next isn’t always clear. You might feel less hungry, but that doesn’t mean every food decision suddenly gets easier.

That’s where a semaglutide meal plan comes in. 

We’ve created a free PDF guide to help you navigate what to eat, what to avoid, and how to build meals that support your weight loss goals.

You’ll get expert tips, a sample 10-day plan, and a clearer picture of how to fuel your body while the medication does its job.

Semaglutide is an FDA-approved medication originally developed to manage type 2 diabetes. It works by mimicking a natural hormone (GLP-1) that helps regulate blood sugar, slow digestion, and reduce appetite.

This combination makes it highly effective for weight loss, especially when paired with healthy lifestyle changes like a balanced diet and regular movement. It’s available in both injectable and oral semaglutide forms, offering flexibility based on individual preferences and needs.

Semaglutide helps suppress appetite, but it doesn’t replace the need for proper nutrition. In fact, following a diet plan while on semaglutide can significantly boost your weight loss results and reduce side effects like fatigue, nausea, or muscle loss.

Without a plan, it's easy to undereat, skip essential nutrients, or fall back into habits that stall progress. A thoughtful approach to food ensures you're fueling your body with what it needs to burn fat, maintain energy, and feel your best during your weight loss journey.

Wondering how fast you can lose weight on semaglutide?The answer depends largely on your diet and lifestyle choices. Some people begin to see changes within the first few weeks, while more noticeable results often build over time—especially by the three-month mark—when the medication is paired with a consistent, balanced eating plan.

Eating the right foods while on semaglutide helps you stay full longer, support muscle mass, and minimize common side effects. Focus on high-protein, fiber-rich, and nutrient-dense options.

Examples: chicken breast, turkey, tofu, eggs, Greek yogurt

Help preserve lean muscle mass during weight loss

Keep you feeling fuller for longer

Examples: broccoli, spinach, zucchini, cauliflower, kale

Support digestion and stabilize blood sugar

Add volume and texture to meals without extra calories

Examples: quinoa, sweet potatoes, oats, brown rice

Provide steady energy

Prevent blood sugar spikes and crashes

Examples: avocado, olive oil, nuts, seeds, fatty fish

Aid nutrient absorption and support hormone balance

Help you feel satisfied between meals

Certain foods can trigger or worsen side effects like nausea, bloating, or fatigue—and may even stall your weight loss. Avoiding these items helps your body respond better to semaglutide and keeps your progress on track.

Examples: burgers, fries, fried chicken

Hard to digest and more likely to cause nausea

High in unhealthy fats that can delay gastric emptying

Examples: candy, soda, baked goods

Spike blood sugar and increase cravings

Can counteract appetite control and lead to energy crashes

Examples: white bread, pasta, crackers

Low in fiber and nutrients

Break down quickly into sugar, leading to unstable energy levels

Can worsen gastrointestinal side effects like nausea and bloating

Adds empty calories that may interfere with weight loss goals

While semaglutide can be a powerful tool for weight loss, it's important to be aware of potential side effects—especially those that can be influenced by your diet.

Often triggered by large, fatty, or sugary meals

Eating smaller, balanced meals can reduce symptoms

Skipping meals or under-eating may leave you drained

Include complex carbs and healthy fats to support energy levels

Common with low fiber or fluid intake

Stay hydrated and eat fiber-rich veggies, fruits, and whole grains

Take the guesswork out of meal planning. Our free 10-day semaglutide diet plan PDF gives you a full roadmap—breakfast, lunch, dinner, and snack ideas crafted to support your weight loss goals while keeping side effects in check.

Click below to download your guide and start making progress with confidence.

⬇️ Download Your Free 10-Day Semaglutide Meal Plan PDF

This 10-day meal plan is designed to support weight loss while using semaglutide, with meals ranging from 1,200 to 1,500 calories per day. It prioritizes high-protein, fiber-rich foods to help you feel full, preserve muscle, and manage common side effects like fatigue or cravings.

These meals are best suited for individuals aiming for a moderate calorie deficit, typically women in the 150–180 lb range. If you're more active, have higher energy needs, or are starting at a higher weight, you may need to increase portion sizes or add snacks to stay satisfied.

IVYrx Pro tip: Always listen to your body. If you’re feeling weak or excessively hungry, don’t be afraid to adjust the portions—or speak with your healthcare provider about your semaglutide dosage and diet plan.

Breakfast
Scrambled eggs with spinach and whole-grain toast

2 eggs scrambled with ½ cup sautéed spinach (using 1 tsp olive oil)

1 slice whole-grain toast

Optional: sprinkle of feta or nutritional yeast for flavor
~300 calories

Lunch
Grilled chicken salad with olive oil vinaigrette

3–4 oz grilled chicken breast

2 cups mixed leafy greens, ½ cup cherry tomatoes, ¼ avocado

1 tbsp olive oil + vinegar dressing

Optional: 1 tbsp sunflower seeds or hemp hearts
~400 calories

Snack
Greek yogurt with berries

¾ cup plain Greek yogurt (2%)

½ cup fresh or frozen berries

Optional: sprinkle of cinnamon or 1 tsp chia seeds
~200 calories

Dinner
Baked salmon with roasted broccoli and quinoa

4 oz baked salmon (seasoned with lemon, garlic, herbs)

1 cup roasted broccoli (tossed with olive oil and garlic)

½ cup cooked quinoa
~500–550 calories

Breakfast
Overnight oats with chia seeds and almond butter

½ cup rolled oats

1 tbsp chia seeds

¾ cup unsweetened almond milk

1 tbsp almond butter

Optional: ¼ sliced banana or a dash of cinnamon
~350 calories

Lunch
Turkey lettuce wraps with hummus

3 oz sliced turkey breast (low-sodium)

3–4 large romaine or butter lettuce leaves

2 tbsp hummus

¼ sliced cucumber, shredded carrots, and a few sprouts for crunch
~350–400 calories

Snack
Baby carrots and cottage cheese

10 baby carrots

½ cup low-fat cottage cheese
~150–180 calories

Dinner
Stir-fried tofu with brown rice and mixed vegetables

½ cup cooked brown rice

½ block firm tofu (about 3–4 oz), pan-fried in 1 tsp olive oil

1 cup stir-fried vegetables (like bell pepper, zucchini, and snap peas)

Flavored with low-sodium soy sauce, ginger, and garlic
~450–500 calories

Breakfast
Hard-boiled eggs with avocado

2 hard-boiled eggs

½ avocado, sliced

Optional: sprinkle of chili flakes or everything bagel seasoning
~350 calories

Lunch
Lentil soup with whole-grain crackers

1½ cups homemade or low-sodium lentil soup (tomato-based, with carrots, celery, and spinach)

3–4 whole-grain crackers (like Wasa or Mary’s Gone Crackers)
~400 calories

Snack
Apple slices with peanut butter

1 medium apple, sliced

1 tbsp natural peanut butter
~200 calories

Dinner
Grilled shrimp with sautéed spinach and sweet potato

4 oz grilled shrimp (seasoned with lemon, garlic, and herbs)

1 cup sautéed spinach (in 1 tsp olive oil)

½ medium sweet potato, roasted or steamed
~450–500 calories

Breakfast
Protein smoothie

1 scoop protein powder (20–25g protein)

¾ cup unsweetened almond milk

½ banana

1 cup spinach

1 tbsp peanut butter or almond butter

Handful of ice
~350–400 calories

Lunch
Tuna salad in a whole-grain pita

3 oz canned tuna (in water), mixed with 1 tbsp light mayo or Greek yogurt

Stuffed into 1 small whole-grain pita

Add shredded lettuce, tomato slices, and a squeeze of lemon
~350–400 calories

Snack
Celery sticks with hummus

5–6 celery sticks

2 tbsp hummus
~100–150 calories

Dinner
Turkey meatballs with zucchini noodles and marinara

3 small turkey meatballs (made with lean ground turkey)

1½ cups spiralized zucchini, lightly sautéed

½ cup low-sugar marinara sauce

Optional: sprinkle of parmesan or nutritional yeast
~450–500 calories

Breakfast
Chia pudding with raspberries

3 tbsp chia seeds

¾ cup unsweetened almond milk

½ cup fresh or frozen raspberries

Optional: ½ tsp vanilla extract or a pinch of cinnamon
~300–350 calories
(Prep the night before for best texture)

Lunch
Grilled chicken quinoa bowl with roasted veggies

3–4 oz grilled chicken breast

½ cup cooked quinoa

1 cup mixed roasted vegetables (e.g. zucchini, bell peppers, onions)

Drizzle of olive oil or tahini dressing (1 tsp)
~450 calories

Snack
A handful of almonds

~15 almonds (1 oz)

Optional: pair with a herbal tea or glass of water to promote fullness
~160–180 calories

Dinner
Baked cod with asparagus and wild rice

4 oz baked cod (seasoned with lemon, herbs, and garlic)

1 cup steamed asparagus

½ cup cooked wild rice
~400–450 calories

Breakfast
Veggie omelet with mushrooms and peppers

2 eggs + 1 egg white

½ cup chopped mushrooms

½ small bell pepper, diced

Cooked in 1 tsp olive oil

Optional: sprinkle of low-fat cheese or herbs
~300–350 calories

Lunch
Chickpea salad with olive oil and lemon

¾ cup canned chickpeas (rinsed and drained)

1 cup cherry tomatoes, cucumber, and red onion

1 tbsp olive oil + lemon juice dressing

Optional: 1 tbsp crumbled feta
~400 calories

Snack
Cottage cheese with pineapple

½ cup low-fat cottage cheese

¼ cup pineapple chunks (fresh or canned in juice, drained)
~150–180 calories

Dinner
Beef stir-fry with bok choy and brown rice

3–4 oz lean beef (e.g. flank or sirloin), sliced thin

1 cup bok choy, sautéed with garlic and ginger

½ cup cooked brown rice

1 tsp sesame oil or low-sodium soy sauce for flavor
~450–500 calories

Breakfast
Greek yogurt with flaxseed and banana

¾ cup plain Greek yogurt (2%)

½ sliced banana

1 tsp ground flaxseed

Optional: dash of cinnamon or a few walnuts
~300–350 calories

Lunch
Grilled tofu and vegetable wrap

3 oz grilled tofu (marinated in tamari, ginger, garlic)

1 whole-grain wrap

½ cup mixed greens, shredded carrot, and sliced cucumber

1 tbsp hummus or tahini spread
~400–450 calories

Snack
Handful of mixed nuts

1 oz (~¼ cup) almonds, cashews, and walnuts
~180–200 calories

Dinner
Herb-roasted chicken with green beans and sweet potato mash

4 oz roasted chicken breast (seasoned with rosemary, thyme, and garlic)

1 cup steamed green beans

½ cup mashed sweet potato (with 1 tsp olive oil or butter)
~450 calories

Breakfast
Smoothie bowl with berries and almond butter

½ cup frozen mixed berries

½ banana

¾ cup unsweetened almond milk

1 scoop protein powder

Topped with: 1 tsp almond butter + 1 tbsp unsweetened coconut flakes
~350–400 calories

Lunch
Egg salad in a lettuce wrap

2 hard-boiled eggs + 1 tbsp Greek yogurt or light mayo

2–3 large romaine or butter lettuce leaves

Optional: sprinkle of paprika or chives

Side: ½ cup cherry tomatoes or sliced cucumber
~350 calories

Snack
Sliced cucumbers with guacamole

½ sliced cucumber

¼ cup guacamole
~150–180 calories

Dinner
Seared tuna with steamed broccoli and quinoa

4 oz seared tuna (seasoned with sesame, garlic, and soy)

1 cup steamed broccoli

½ cup cooked quinoa
~450–500 calories

Breakfast
Avocado toast with poached egg

1 slice whole-grain toast

½ avocado, mashed

1 poached egg

Optional: chili flakes, lemon juice, or everything bagel seasoning
~300–350 calories

Lunch
Lentil and vegetable stew

1½ cups lentil stew (with carrots, celery, tomato, spinach, and spices)

Optional: drizzle of olive oil or sprinkle of parmesan
~400 calories

Snack
Boiled edamame

½ cup shelled edamame, lightly salted
~150–180 calories

Dinner
Baked turkey breast with roasted carrots and barley

4 oz roasted turkey breast

1 cup roasted carrots (with 1 tsp olive oil)

½ cup cooked barley
~450–500 calories

Breakfast
Protein pancakes with almond butter

2 small protein pancakes (made with egg, banana, and oats or protein powder)

1 tbsp almond butter

Optional: sprinkle of cinnamon or 1–2 sliced strawberries
~350–400 calories

Lunch
Salmon and kale salad with lemon tahini dressing

3–4 oz grilled or canned salmon

2 cups chopped kale, massaged with 1 tsp olive oil

¼ avocado, cherry tomatoes, shredded carrot

1 tbsp lemon tahini dressing
~400–450 calories

Snack
Plain yogurt with sunflower seeds

¾ cup plain Greek yogurt

1 tsp sunflower seeds

Optional: dash of vanilla or cinnamon
~150–180 calories

Dinner
Chicken stir-fry with cabbage and brown rice

4 oz diced chicken breast

1 cup shredded cabbage and mixed stir-fry vegetables

½ cup cooked brown rice

1 tsp sesame oil or low-sodium soy sauce
~450–500 calories

Need to adjust your intake or add variety? These semaglutide-friendly snacks are all under 200 calories, high in protein or fiber, and easy to prep:

½ cup cottage cheese + ¼ cup berries

1 hard-boiled egg + 5–6 baby carrots

1 tbsp peanut butter on celery sticks

¾ cup plain Greek yogurt + cinnamon or chia seeds

1 oz mixed nuts or roasted chickpeas

1 rice cake + 1 tbsp almond butter

Boiled edamame with sea salt (½ cup)

Small protein shake (20g protein with water or almond milk)

¼ avocado on whole-grain crispbread

Turkey roll-ups (2 slices wrapped around cucumber strips or hummus)

IVYrx Top Tip: If your hunger is unpredictable on semaglutide, keep snacks pre-portioned and ready to go. That way, you can nourish your body without making impulsive choices.

One of semaglutide’s most noticeable effects is how it changes your relationship with food. Semaglutide works by mimicking the GLP-1 hormone, which slows down digestion and signals fullness to your brain sooner—meaning you feel satisfied with less food.

Over time, this can lead to reduced cravings, especially for high-calorie or sugary foods. You may also find your appetite becomes more stable throughout the day, making it easier to follow a structured diet and avoid emotional or mindless eating.

Understanding these changes can help you make smarter food choices and stick to your plan with less effort.

Building new habits takes time—especially when it comes to food. Here’s how to stay on track while using semaglutide:

Plan your meals ahead

Prep meals or snacks in advance so you’re never caught off guard or tempted by quick, unhealthy options. This becomes even more important when you're following a GLP-1 weight loss program with a structured schedule.

Keep protein at the center

Make protein the star of every meal to support muscle and satiety. This is especially important if you're using compounded semaglutide with B12, which can support energy and metabolism during rapid weight loss.

Track how foods make you feel

Use a food journal or app to spot patterns that support or hinder your progress. Tracking can also help you adjust your dosage more effectively in consultation with your provider.

Don’t skip meals

Even if you're not hungry, regular eating helps keep your metabolism steady and your energy up. Some users of oral semaglutide drops find appetite suppression strong enough that meals are easy to forget—so stay consistent with your nutrition plan.

Pair carbs with protein or fat

Combine quick carbs (like fruit or crackers) with a source of protein or healthy fat to feel fuller for longer and avoid blood sugar crashes. Think: apple + peanut butter or whole-grain toast + avocado.

Use snacks to fill nutritional gaps

Snacks aren’t just about curbing hunger. Use them to boost fiber, protein, or healthy fats—especially on days when meals are lighter or your appetite is lower than usual.

Feel like you’re ready—but just need the right support? IVYRX helps you get semaglutide through a personalized online program, so you can start your weight loss journey with confidence, convenience, and expert care.

When you join IVYRX, you’ll get:

Your path to lasting results starts here.
Start your consultation today and find the plan that’s right for you.