Saxenda meal plan: crafting the perfect weight loss menu The image shows Saxenda pens and healthy vegetables and grains.

Saxenda meal plan: crafting the perfect weight loss menu

August 10. 2023

Have you recently started a Saxenda weight loss program? Then you are probably looking for the perfect Saxenda meal plan. You don’t need to look any further; you will find it right here!

Weight loss management medications such as Saxenda, Ozempic, or retatrutide work in combination with a healthy diet, increased physical activity, and other lifestyle changes. Committing to a healthy meal plan is the number one rule to boost Saxenda’s effectiveness. Besides that, being more mindful about food will make your weight loss journey more manageable and help you reach your goals faster. Today, we bring all the tips you need to develop the ideal meal plan, including crucial foods, which foods to cross out of the list, and some easy meal examples.

What is Saxenda?

Saxenda is an anti-obesity medication that, in combination with diet and exercise, helps promote weight loss. It belongs to a drug class that mimics a natural hormone; that hormone lowers blood sugar levels and supports weight loss. Other medications in this class include Mounjaro and Ozempic weight loss. Saxenda’s active ingredient – liraglutide – was initially used to treat diabetes and high blood sugar levels. But since liraglutide showed an incredible weight loss potential during clinical trials, Saxenda was developed.

Saxenda is safe for adults and teens aged 12 to 17. Healthcare providers can prescribe it to you if you are obese or overweight and have a weight-related health condition. Saxenda weight loss is a daily medication administered by subcutaneous injections. That means you must use the medication every day at the same time of the day to obtain Saxenda’s full effect. Injectable pens are easy to use and are becoming highly popular among weight loss treatments. Your doctor can teach you how to use them, the correct administration, and other tips, such as the best place to inject Mounjaro for weight loss.

How does Saxenda promote weight loss?

Saxenda supports weight loss by promoting appetite suppression in two different ways. It affects food digestion and signals the brain that we are already full.

To understand how does Saxenda work for weight loss, we must learn more about the hormone this drug mimics. Liraglutide is a receptor agonist which activates the glucagon-like peptide-1 (GLP-1). GLP-1 is a hormone that promotes insulin secretion after we eat, which causes a slow gastric emptying effect. Food stays longer in your stomach, making you feel satiated faster when eating and remaining full for longer.

GLP-1 also targets the hypothalamus – the hunger region in our brains. The hypothalamus tells our brain when we need food by making us hungry or when we are full by signaling satiation. The GLP-1 hormone signals the hypothalamus indicating that we are full and don’t need to continue eating.

Saxenda dosage schedule

Saxenda is a daily medication; you must take your shot every day, ideally at the same time each day. People start the treatment with a low dose of 0.6mg per day. Each week for the following five weeks, you’ll increase the dosage until reaching 3mg of Saxenda per day. Whether you use Saxenda to treat obesity or get rid of stubborn insulin resistance belly fat, you must follow this dosage schedule. That titration period will help your body get used to the medication and not develop intense and dangerous side effects.

Can I take Saxenda on an empty stomach?

Yes, you can take Saxenda on an empty stomach; you don’t need to eat before, during, or after this medication. You can also take Saxenda with food, but we recommend you watch what you eat to avoid worsening side effects. Common side effects of Saxenda may include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Stomach pain
  • Constipation (less frequent)
  • Tiredness (fatigue)

As you can see, most of the typical side effects of Saxenda are gastrointestinal symptoms. Remember which foods tend to give you related symptoms and mark them as foods to avoid while on Saxenda when planning your meal plan.

Why you should create a Saxenda meal plan

Saxenda promotes weight loss through appetitive suppression; therefore, a healthy diet is crucial to this weight loss program. While taking this weight loss medication, you will have less appetite and fewer cravings for unhealthy foods. That makes it the perfect opportunity to start a diet to lose weight and create long-lasting healthy eating habits.

These are 4 benefits of crafting a Saxenda meal plan:

Better calorie intake control

Today, more than ever, we live in a fast-phased world. Between work, studies, children, and social activities, finding time to buy groceries and cook a proper meal can be a challenge. With a proper meal plan that serves us as a guide, we can avoid falling into the takeaway or fast-food trap.

Takeout meals and highly processed foods are loaded with unhealthy calories, sodium, and saturated fats. If such meals are part of your diet, you may end up wondering Why am I not losing weight on Ozempic or Saxenda? Meal planning’s role is to help you avoid falling into the “quick meals” trap. Planning your meals gives you more control over your consumption and daily calorie intake.

Save precious time

How many nights do you spend precious minutes thinking about what to eat? With a meal plan in your hands, you can forget about that. Every day, you will have a list of potential meals or, even better, you’ll already know what you are having that day. You can plan your meals a week or a month in advance, as you prefer. Cooking and buying groceries also take a lot of time. By planning your diet with anticipation, you can make a list of all you need and buy the food in advance.

Meal planning saves money

A liraglutide or semaglutide diet plan is also good for your pocket. When you follow a meal plan, you only get the foods you need in the quantities you need. Since you buy everything with a purpose, you are less likely to have food leftovers that go to waste. You are also less likely to fall into costly impulse buys; that will save you money and help you avoid getting unhealthy foods. You can even meal prep a few days or a week in advance. That means no more spending extra money on ordering out when you are in a rush or not in the mood for cooking.

No more boring meals

One of dieters’ biggest challenges is keeping diversity and avoiding eating the same meals repeatedly. With a Saxenda diet plan, you will always have a list of healthy food at hand. You can plan your meals for the entire week to avoid eating the same two nights in a row or getting too repetitive.

What is the best Saxenda diet plan?

There is no mandatory diet when taking Saxenda for weight loss. When taking appetite suppressants such as Saxenda or Phentermine for weight loss must commit to healthy eating and increased physical activity, but the diet plan is entirely up to you!

That is great news because you can adapt the Saxenda meal plan to meet your specific needs and preferences. For example, if you are vegan, pescatarian, or glucose intolerant, you can create a meal plan around your diet. A professional dietitian can help you craft a meal plan that adapts to your needs while supporting your weight loss journey.

Taking advantage of Saxenda’s appetite suppressant effect, some people also resort to fasting benefits by hour to achieve weight loss faster. Combining diet, fasting methods, and exercise can promote more significant weight loss. You can ask your nutritionist how to include fasting in your Saxenda weight loss program.

Foods to include on your diet

With Saxenda, your appetite will be lower, so you will eat less than usual. Therefore, your food intake quality is more important than ever. Fast food and sweet treats are calorie dense and low in nutritional value. Besides that, Saxenda or Ozempic and fatty foods don’t pair well. Unhealthy foods can sabotage your weight loss journey, lower the medication efficacy, and worsen gastrointestinal side effects. Instead, these are the foods you should include on your meal plan:

  • Protein: lean protein such as chicken, fish, turkey, low-fat dairy, eggs, beans, nuts, and seeds. Protein is an essential nutrient our body needs for different functions; for example, it keeps our immune system strong and promotes the growth of lean muscle tissue.
  • Fruit and vegetables: we highly recommend eating plenty of fruits and vegetables during your Saxenda treatment. Make a list of the best foods for vitamins and minerals before going grocery shopping. The amount of fruits and vegetables you need in your diet depends on your age, genre, and lifestyle. You can consult with a licensed nutritionist and develop a plan to include more veggies and fruits into your meal plan. 
  • Whole grains: Unlike refined grains, whole grains preserve their nutritional value; they are high in fiber, vitamins, and iron. Whole grains include quinoa, oatmeal, whole grain bread and pasta, barley, and brown rice, among others.

A healthy Saxenda meal plan

Let’s start crafting the perfect meal plan! Our weight loss clinic in Chicago brings you some valuable meals ideas you can use to start creating your own diet plan with Saxenda:


Avocado-egg toast

A classic of breakfasts, delicious and full of protein and healthy fats. Make sure to choose your favorite whole-grain bread to make this breakfast toast. Mix a medium avocado with fresh black pepper and garlic powder to taste. Top the toast with the avocado mix and a fried, boiled, or poached egg.

Apple and peanut butter smoothie

Smoothies can make a great breakfast or snack if you feel hungry between meals. Some smoothie recipes, such as the avocado smoothie for weight loss, can even support your weight loss efforts. For this apple-peanut butter smoothie, you need 1 small apple, 1 cup of unsweetened almond milk, 2 tbsp peanut butter, 1/4 tsp cinnamon, and you can also add 2 tsp of honey for flavor. Chopp the apple; you can leave the peal if you want, as it is filled with healthy nutrients. Put the chopped apple in a blender with the rest of the ingredients. Blennd and voilà!


Tomato, cucumber, and white-bean salad

This no-cook bean salad is perfect for a light summer lunch. To prepare this salad, you will need 1/2 cup fresh basil leaves, 1 cup halved cherry or regular tomatoes, 1/2 cucumber (sliced), 1 can of cannellini beans, 1/4 cup olive oil, 3tbsp vinegar, 2tbsp mustard, 1tbsp honey, salt and pepper to the taste. Place basil, olive oil, vinegar, mustard, honey, salt, and paper in a food processor or blender and mix until smooth. In a large bowl, add the tomatoes, cucumber, and white beans; season with the mix you just prepared.

Black beans tacos

These tacos are healthy, delicious, and the perfect idea for meal prep. For 8 tacos, you will need 2 cans of black beans, 3/4 cup shredded low-fat Mexican cheese, 8 taco shells or tortillas, 1 tsp cumin, and 1/2 tsp garlic powder. Preheat the oven to 350 °F (180 °C), and in the meantime, smash 1 can of beans in a large bowl. Add the other black beans can, cumin, and garlic powder and mix. Fill the taco shells or tortillas and spring with the shredded cheese. Take the tacos to the oven and cook for about 15 minutes or until the beans are cooked, and the cheese melts.


Cucumber and avocado sandwich

The crispy cucumbers and creamy avocado makes this sandwich incredibly delicious! Stir 2 tbsp ricotta, chopped chives, lemon juice, salt, and pepper in a small bowl. Spread half of that mixture on each slice of whole bread. On top of one slice, layer sliced cucumber and avocado. Sandwich with the other top and serve. You can add more veggies if you want to.

Tuna and brown rice salad

You can prepare this tasty and nutritional salad in only a couple of minutes. For this recipe, you’ll need 3oz canned tuna, 1/2 packed brown rice, 1 cup baby spinach, 1 cup chopped tomatoes, 1/2 lemon juice, and 1 tbsp olive oil. In a large bowl, combine the tuna, cooked brown rice, spinach, and tomatoes. Add the lemon juice and olive oil; gently combine.

Final thoughts

Crafting a good Saxenda meal plan will boost your weight loss efforts and take you straight to your goals. After all, eating healthy is a crucial part of any medical weight loss program. Do you need help creating a personalized diet plan? Schedule a call with us; we can help you enhance your weight loss journey through a customized meal plan.

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

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