Foods That Help You Stay Full

On Wegovy, your appetite becomes a much smaller vote in the day. That is helpful for weight loss and slightly complicated for nutrition, because a smaller plate has to work harder for you. Every mouthful now carries more nutritional responsibility than it did before.

The good news is that satiety - the feeling of being comfortably, lastingly full - is not random. It comes from three ingredients working together: protein, fibre and healthy fats. Build meals around this trio and you will rarely need to think about portion sizes at all.

Why these three Protein is the most satiating macronutrient, gram for gram. It slows digestion, blunts hunger hormones and preserves the muscle you are working to keep. Fibre adds physical volume, feeds your gut bacteria, and steadies blood sugar so hunger does not swing back quickly. Healthy fats - olive oil, avocado, nuts, oily fish - slow gastric emptying and carry the fat-soluble vitamins A, D, E and K.

Refined carbohydrates alone do the opposite. White bread, biscuits or a sugary drink digest quickly, spike blood sugar and leave you hungry within an hour. They are not forbidden; they simply do not belong in the centre of a plate that has to keep you going.

Breakfasts that hold you - Greek yogurt with berries, chia seeds and a spoon of almond butter - Two eggs scrambled with spinach, feta and a slice of sourdough - Overnight oats with milk, protein powder, banana and cinnamon - Smoked salmon on rye with cream cheese, cucumber and dill - A protein smoothie with milk, frozen berries, spinach, oats and nut butter

If mornings are the hardest time for nausea, keep breakfast small and cool. Yogurt, fruit and a boiled egg are gentler than anything hot and fatty.

Lunches that do not put you to sleep - Chicken, quinoa, roast peppers and a lemon-tahini dressing - Tinned salmon or mackerel on a big leaf salad with olive oil and seeds - Lentil soup with a wholegrain roll and a wedge of cheese - A wholemeal wrap with hummus, grated carrot, chicken and rocket - Tofu stir-fry with broccoli, mushrooms, ginger and brown rice

Aim to see three colours on the plate. It is a simple visual cue that you have vegetables, protein and a slower carbohydrate all present.

Dinners for a smaller appetite - Grilled salmon, new potatoes and a green vegetable - Turkey meatballs in tomato sauce with courgette ribbons - A small portion of beef chilli with brown rice, avocado and yogurt - Baked cod with butter beans, tomatoes, garlic and spinach - A frittata with any leftover roast vegetables and a side salad

Cooking a little more than you think you will eat is a quiet act of self-kindness. Tomorrow's lunch is already done, and you do not have to make a decision when you are tired.

Snacks that are worth the space When your appetite is small, snacks are not filler - they are how you hit your protein and micronutrient targets on days a full meal is too much.

• A handful of almonds and a piece of fruit
• Cottage cheese with cucumber and black pepper
• Boiled eggs with a little sea salt
• Edamame beans, still warm, with flaky salt
• A protein yogurt with berries
• Oatcakes with hummus or nut butter

The plate rule that actually works When you cannot be bothered to plan, use this. Half the plate is vegetables or salad. A quarter is a palm-sized portion of protein. A quarter is a slower carbohydrate like potatoes, rice, quinoa or a slice of good bread. A thumb of healthy fat somewhere in the meal - olive oil, avocado, seeds, cheese. This works at almost any portion size and translates well when eating out.

What tends to backfire - Skipping meals because you are not hungry, then feeling shaky by evening - Relying on protein bars and shakes to the exclusion of real food - Very low-fat meals, which digest fast and leave you flat - Big salads with no protein or fat, which look virtuous and satisfy for an hour - Drinking your calories in juices and lattes when you could chew them

Feeding yourself well on Wegovy is less about restriction and more about making every plate earn its place. Build meals your future self will thank you for, and the appetite side of the journey largely takes care of itself.