GLP-1 Meal Plan: A 7-Day Sample Menu
A GLP-1 meal plan should do three things: hit your protein target on a shrunken appetite, keep meals gentle enough that side effects don't derail you, and stay realistic to cook. Here's a 7-day template you can follow as-is, or use as a starting point for a plan built around your specific medication, weight, and food preferences.
How this GLP-1 meal plan is built
Every day lands roughly at 1,400–1,600 kcal, 110–130 g protein, and 25–30 g fibre. Meals are portioned small on purpose — you can always add a snack, but for most people on a therapeutic GLP-1 dose the challenge is getting enough of the right foods in, not too much.
7-day sample menu
Monday
- Breakfast: Greek yogurt, berries, chia, oats
- Lunch: Chicken and chickpea salad, olive oil
- Dinner: Baked salmon, quinoa, broccoli
Tuesday
- Breakfast: Scrambled eggs, spinach, wholegrain toast
- Lunch: Turkey and avocado wrap, side salad
- Dinner: Lentil and vegetable stew, small bread
Wednesday
- Breakfast: Cottage cheese, pear, walnuts
- Lunch: Tuna and white bean salad
- Dinner: Stir-fried tofu, brown rice, mixed vegetables
Thursday
- Breakfast: Protein smoothie (whey, banana, spinach, oat milk)
- Lunch: Grilled chicken bowl, quinoa, roasted peppers
- Dinner: Baked cod, sweet potato, green beans
Friday
- Breakfast: Overnight oats, Greek yogurt, berries
- Lunch: Egg and avocado toast, side of tomatoes
- Dinner: Turkey meatballs, courgetti, tomato sauce
Saturday
- Breakfast: Omelette, feta, spinach, tomatoes
- Lunch: Chicken shawarma bowl, tabbouleh, hummus
- Dinner: Grilled prawns, quinoa salad
Sunday
- Breakfast: Ricotta pancakes with berries
- Lunch: Salmon poke bowl, edamame, brown rice
- Dinner: Roast chicken breast, roasted vegetables, small potato
Grocery list essentials
- Proteins: chicken breast, salmon, cod, prawns, eggs, Greek yogurt, cottage cheese, tofu, tinned tuna, turkey mince
- Vegetables: spinach, broccoli, courgette, peppers, tomatoes, cauliflower, green beans, mixed leaves
- Slow carbs: oats, quinoa, brown rice, sweet potato, wholegrain bread, lentils, chickpeas
- Fats: olive oil, avocado, walnuts, almonds, chia seeds
- Fruit: berries, apples, pears, bananas
- Flavour: lemon, garlic, herbs, spices, hummus, tomato passata
Snacks that fit a smaller appetite
- Cottage cheese with cucumber and black pepper
- Hard-boiled eggs
- Apple with a spoon of almond butter
- Small tub of Greek yogurt with berries
- Turkey slices rolled with hummus
- Edamame with sea salt
Get your personalized GLP plan
60-second quiz. Built around your medication, weight goal, and food preferences.
Start the free quizFrequently asked questions
How many meals a day should I eat on a GLP-1 meal plan?
Four or five smaller plates work better than two or three big ones. Delayed gastric emptying means large meals feel uncomfortable, and spreading protein across the day preserves muscle better.
Is this meal plan the same on Ozempic, Wegovy, Mounjaro, and Zepbound?
The pattern is the same — high protein, high fibre, controlled fat, smaller portions. Calorie targets can differ based on dose and how much appetite suppression you're getting, which is what the personalized plan adjusts for.
Can I meal-prep on a GLP-1 meal plan?
Yes, and most members do. Cook proteins and grains in bulk on one or two days a week, keep vegetables raw or lightly roasted, and assemble at each meal. Portions freeze well.
What if I can't finish a meal?
Save the leftovers for a snack later. Forcing food when you're full drives nausea. The goal across the day matters more than any single plate.