Mindful Nourishment

Nutrition

A smaller appetite is an opportunity, not a limitation. Here is how to build a high-protein, appropriately calorie-controlled way of eating that keeps you nourished, strong and satisfied.

Medical Disclaimer · Wegovy Woman is educational. Nothing here replaces advice from your doctor or prescribing clinician.

Protein first

Protein protects the muscle you already have, keeps you fuller for longer and does the heavy lifting when your appetite is quieter than usual.

A gentle deficit

Weight loss still comes down to eating slightly less than you burn. Wegovy makes that easier - it does not remove the need for a sensible, sustainable calorie deficit.

Chapter one

High-protein eating on Wegovy

During weight loss, up to a third of what you lose can be lean muscle unless you actively protect it. Protein and strength work are the two levers that change this.

How much protein

A common target is 1.2 to 1.6 g of protein per kg of body weight per day. For most women that lands between 80 and 130 g daily. If you have kidney concerns, ask your clinician.

Spread it out

Aim for 25 to 40 g of protein at each meal rather than one large hit. Muscle protein synthesis responds better to steady doses across the day.

Prioritise it on the plate

Serve protein first while appetite is strongest. If you fill up early, the protein has already done its job.

Protein sources at a glance

Approximate protein per typical serving.

Food	Serving	Protein
Chicken breast	120 g cooked	36 g
Salmon	120 g cooked	30 g
Greek yogurt (0%)	170 g pot	17 g
Cottage cheese	100 g	11 g
Eggs	2 large	13 g
Tofu (firm)	100 g	14 g
Lentils, cooked	150 g	13 g
Edamame	100 g	11 g
Whey or plant protein	1 scoop	20 - 25 g

Three high-protein plates

Each of these lands roughly 30 to 40 g of protein and sits comfortably in a modest appetite.

Breakfast

Greek yogurt bowl

170 g Greek yogurt
1 scoop vanilla protein
Berries and a spoon of nut butter

~35 g protein

Lunch

Chicken and grains

120 g grilled chicken
80 g cooked quinoa
Roasted vegetables, olive oil, lemon

~40 g protein

Dinner

Salmon traybake

120 g salmon fillet
Broccoli and sweet potato
Tahini yogurt drizzle

~34 g protein

Chapter two

Building a sensible calorie deficit

Wegovy makes a deficit easier by quietening appetite. It does not change the underlying principle: to lose fat, you need to eat slightly less energy than you use over time.

1Estimate your maintenance
A rough starting point: bodyweight in lb x 13 to 15, or in kg x 28 to 33. Sedentary lives sit at the lower end, active ones higher. This is an estimate - reality reveals itself in the mirror and on the scale over weeks.
2Choose a modest deficit
Aim for roughly 300 to 500 kcal below maintenance per day. That typically produces 0.3 to 0.6 kg (0.7 to 1.3 lb) of loss per week. Larger deficits accelerate muscle loss and side effects.
3Anchor protein first
Set your protein target (1.2 to 1.6 g/kg), then fit carbohydrates and fats into the remaining calories. Protein is non-negotiable; the rest flexes to preference.
4Track, then adjust
Watch a 7 to 14 day trend, not any single day. If weight is stable for two weeks, reduce intake by around 150 kcal or add movement. If losing more than ~1% of bodyweight per week, eat a little more.

Gentle

200 - 300 kcal

~0.25 kg / week

Easiest to sustain, minimal side effects, protects muscle best.

Moderate

400 - 500 kcal

~0.5 kg / week

A common target. Manageable with good protein and sleep.

Aggressive

600 - 750 kcal

~0.75 kg+ / week

Only short-term and ideally under clinical supervision.

These numbers are a general guide, not a prescription. If you have diabetes, an eating disorder history or other medical concerns, please plan calorie targets with a qualified clinician or dietitian.

Hydration matters more now

Reduced appetite often means reduced thirst signalling. Mild dehydration is a common driver of headaches, fatigue and constipation on Wegovy.

Aim for around 2 to 2.5 L of fluid per day, more in hot weather or after exercise
Keep a bottle in eye-line - visual cues beat willpower
Herbal teas, sparkling water and broth all count
Add a pinch of salt or an electrolyte tab if you are training or sweating heavily

Eating with a smaller appetite

Meals may feel bigger than they look. A few simple habits protect nutrition when portions naturally shrink.

Eat slowly, put the cutlery down between mouthfuls
Start with the protein, then vegetables, then starches
Stop at first fullness - the signal arrives quickly and firmly
If food feels difficult, opt for softer, cooler, less fragrant meals
Keep protein-forward snacks nearby: yogurt, cheese, boiled eggs, edamame

Practicalities

Planning, shopping and eating out

Weekly meal planning

Pick 3 breakfasts, 3 lunches, 3 dinners you will happily repeat
Batch cook one protein and one grain on Sunday
Keep two 'lazy nights' in the week - tinned fish, eggs, prepped veg
Freeze single portions so a bad appetite day doesn't derail you

Grocery shortlist

Chicken, salmon, eggs, Greek yogurt, cottage cheese, tofu, lentils
Frozen berries, spinach, broccoli, edamame
Oats, quinoa, wholegrain wraps, sourdough
Olive oil, nuts, seeds, avocado, tahini
Herbal teas, sparkling water, electrolytes

Eating out

Order a starter as a main - portion sizes suit a smaller appetite
Ask for protein grilled and sauces on the side
Skip the bread basket if it will crowd out the main event
Half now, half boxed for tomorrow is a perfectly good outcome

Micronutrients

Vitamins and nutrients to watch

When you are eating less, it is easier to fall short on the nutrients that matter most for women's health. A basic multivitamin can help, but food remains the priority.

Protein

Muscle, hair, skin, satiety

Iron

Energy and cycle-related losses

Calcium

Bone density, especially peri-menopausal

Vitamin D

Bones, immunity, mood

B12

Energy, nerve function - low in reduced appetite

Omega-3

Cardiovascular and hormonal support

Fibre

Gut motility, easily under-eaten now

Magnesium

Sleep, muscle relaxation

Potassium

Hydration and blood pressure

A sample day

~1,500 kcal, ~120 g protein

An example for a woman around 70 kg targeting a moderate deficit. Yours will differ - use it as a template, not a prescription.

07:30
Greek yogurt bowl
170 g yogurt, 1 scoop protein, berries, 10 g almonds
~420 kcal · 38 g P
12:30
Chicken and quinoa
120 g chicken, 80 g quinoa, roast veg, olive oil
~520 kcal · 42 g P
16:00
Cottage cheese and fruit
150 g cottage cheese, apple
~200 kcal · 17 g P
19:30
Salmon traybake
120 g salmon, sweet potato, broccoli, tahini yogurt
~460 kcal · 34 g P