What Meats to Eat on Wegovy for Weight Loss

December 16, 2025 •

4 min read

According to a study published in the journal Nutrients, a high-protein diet can help preserve muscle mass while losing fat, which is especially important for those taking weight-loss medications like Wegovy. With appetite suppression being a common effect of Wegovy, choosing the right protein is crucial to maintaining good nutrition and maximizing your results.

Quick Summary

Guide to selecting optimal meats on Wegovy. Focus on lean protein sources like fish, poultry, and certain cuts of beef to support muscle mass and increase satiety, making weight loss more effective. Provides tips for preparation and lists meats to limit for better results.

Key Points

Prioritize Lean Proteins: Focus on skinless chicken, turkey breast, and various fish options to maximize protein intake with minimal fat.
Choose White Fish for Low Calories: Lean white fish like cod and tilapia offer a very high protein-to-calorie ratio, ideal for effective weight management.
Incorporate Healthy Fats with Fatty Fish: Include salmon or mackerel in moderation to benefit from omega-3 fatty acids, which aid satiety and heart health.
Select Lean Beef Cuts Carefully: Opt for lean cuts like sirloin or extra-lean ground beef and trim any visible fat to reduce calorie and saturated fat intake.
Avoid High-Fat and Processed Meats: Steer clear of bacon, sausages, and fried meats, as they can cause gastrointestinal side effects and contribute excess calories.
Combine Protein with Fiber: For balanced nutrition and extended fullness, always pair your lean meat with plenty of non-starchy vegetables.

Why Lean Protein is Crucial When Taking Wegovy

When on Wegovy, your appetite is significantly reduced, which can make it challenging to meet your daily nutritional needs. Focusing on lean protein sources is vital for several reasons:

Promotes Satiety: Protein is the most satiating macronutrient, meaning it helps you feel full for longer periods. This can prevent overeating and help manage smaller portion sizes.
Preserves Muscle Mass: In a calorie deficit, the body can burn both fat and muscle for energy. Adequate protein intake helps preserve lean muscle mass, which is important for maintaining a healthy metabolism.
Supports a Healthy Metabolism: Muscle tissue is more metabolically active than fat tissue. Protecting your muscle mass ensures your metabolism doesn't slow down excessively during weight loss.
Aids Nutrient Absorption: Wegovy can slow down stomach emptying, which may affect nutrient absorption. Nutrient-dense, whole foods like lean meats help ensure you get essential vitamins and minerals.

Best Meats to Include in Your Wegovy Diet

Here are some of the best lean meat options to incorporate into your diet while taking Wegovy.

Skinless Chicken and Turkey Breast

Skinless poultry breasts are classic choices for weight loss due to their high protein and low-fat content.

Nutrient Profile: A 3.5-ounce serving of skinless, boneless chicken breast provides about 31 grams of protein and minimal fat.
Preparation: Grill, bake, or poach chicken and turkey breast to avoid adding excess fat. Consider using it for salads, wraps, stir-fries, or shredding it for tacos.
Tip: If you struggle with food aversion on Wegovy, lean ground turkey can be easier to digest and more versatile for dishes like chili or patties.

Fish and Seafood

Fish and seafood are excellent sources of lean protein, and some, like salmon, also offer heart-healthy omega-3 fatty acids.

White Fish (e.g., Cod, Tilapia, Hake): Exceptionally high in protein and very low in fat, white fish is perfect for weight management. It is light and easily digestible, which is a bonus if you experience digestive side effects.
Fatty Fish (e.g., Salmon, Mackerel, Sardines): While higher in calories than white fish, the omega-3s in fatty fish are beneficial for heart health and can also contribute to feelings of fullness.
Seafood (e.g., Shrimp, Scallops): These are low in calories but packed with protein, making them a great addition to salads or stir-fries.
Preparation: Bake, grill, or steam your fish to retain its nutritional value and avoid excess fats.

Lean Cuts of Beef

While some red meats are high in fat, lean cuts of beef can be a nutritious part of a Wegovy diet.

Best Cuts: Opt for lean cuts like top sirloin, beef round, or extra-lean ground beef.
Preparation: Trim any visible fat before cooking. Grilling or baking is preferable to frying. Use extra-lean ground beef for making high-protein burger bowls or meatballs.

Other Protein Options

Eggs: A highly nutritious and easily digestible protein source. They are very versatile and can be prepared in many ways, such as scrambled, poached, or hard-boiled.
Cottage Cheese and Greek Yogurt: For times when solid meat is unappealing, low-fat cottage cheese or Greek yogurt are excellent high-protein, low-calorie alternatives.

A Comparison of Lean Protein Choices


Meat Type	Protein Content	Fat Content	Satiety Factor	Ideal Cooking Method	Best For
Skinless Chicken Breast	Very High	Very Low	High	Grill, Bake, Poach, Air Fry	Versatile meals, salads, wraps
White Fish (Cod, Tilapia)	Very High	Very Low	Very High	Bake, Steam, Grill	Light, low-calorie meals
Fatty Fish (Salmon)	High	Moderate (Healthy Fats)	High	Bake, Grill, Pan-Sear	Omega-3 intake, heart health
Lean Ground Turkey	High	Low	Moderate	Pan-Fry, Bake	Chilis, tacos, burger bowls
Lean Beef (Sirloin)	High	Low	High	Grill, Roast	Red meat cravings, iron intake
Shrimp/Seafood	High	Very Low	High	Sauté, Steam, Grill	Seafood lovers, quick meals

How to Avoid High-Fat and Processed Meats

On Wegovy, your body’s digestion is slower, and consuming high-fat meals can increase the risk of gastrointestinal side effects such as nausea and stomach discomfort. It is best to limit or avoid the following types of meat:

Processed Meats: Bacon, sausages, and fatty deli meats often contain high levels of sodium and saturated fat.
Fried Meats: Deep-frying adds unnecessary calories and unhealthy fats. Avoid fried chicken or breaded cutlets.
Fatty Cuts of Meat: Chicken wings, thighs, and fatty cuts of beef or pork should be consumed sparingly.
Full-Fat Deli Meats: Choose lean, skinless turkey or chicken breast from the deli instead of high-fat options.

Putting it into Practice: Tips for Your Wegovy Journey

Prioritize Protein First: When building a plate, aim for a lean protein source to fill about a quarter of your plate.
Combine with Fiber: Pair your meat with a quarter plate of complex carbs and a half plate of non-starchy vegetables to ensure a balanced meal that keeps you full.
Plan Ahead: Since appetite can be low, preparing and portioning meals in advance can help ensure you meet your protein goals without feeling overwhelmed.
Use Supplements if Needed: For those struggling to eat solid food due to reduced appetite, high-protein shakes can be a practical solution. Consult your doctor for recommendations.
Listen to Your Body: Pay attention to how different meats affect you. If a specific food causes discomfort, swap it for a different, more easily digestible option.

Conclusion

Choosing the right meats is a cornerstone of a successful diet while on Wegovy. By prioritizing lean, high-protein options like skinless poultry, fish, and lean beef, you can manage your appetite, preserve muscle mass, and feel more satisfied with smaller portions. Avoiding high-fat and processed meats minimizes potential side effects and supports your overall weight loss journey. By planning meals strategically and focusing on balanced, nutrient-dense foods, you can leverage the appetite-suppressing power of Wegovy to its full potential while nurturing a healthier body. For further reading on Wegovy nutrition, visit the official Mayo Clinic Diet blog for more valuable insights.

Frequently Asked Questions

Yes, you can eat red meat on Wegovy, but it's best to choose lean cuts like top sirloin or beef round. High-fat cuts and processed red meats, such as bacon or sausage, should be limited as they can cause digestive discomfort.

Yes, salmon is a great choice. Although it's fattier than white fish, its fats are heart-healthy omega-3s that can increase satiety. It's best to prepare it by baking, grilling, or steaming to avoid adding extra unhealthy fats.

If solid meat is unappealing due to suppressed appetite, consider lighter, more easily digestible protein sources. Try protein shakes, low-fat Greek yogurt, cottage cheese, eggs, or flaked fish like tuna or cod.

While lean protein is highly recommended, your diet should still be balanced. Aim for a plate with lean protein, complex carbohydrates, and plenty of non-starchy vegetables to ensure you get a full spectrum of nutrients.

The best cooking methods for weight loss on Wegovy are baking, grilling, boiling, or steaming. These methods add minimal extra fat and calories compared to frying or sautéing.

Yes, protein bars and shakes can be very helpful, especially if you struggle to meet your protein goals through solid food. Look for low-sugar options and use them as a supplement rather than a replacement for whole foods.

While there are many factors involved, inadequate nutrition, including insufficient protein intake, is linked to hair loss during significant weight loss. Ensuring you get enough protein helps maintain overall health, which supports hair and muscle retention.