Zepbound Meal Plan: A 7-Day Menu
Zepbound is tirzepatide at a weight-loss dose. A Zepbound meal plan has to hit protein and fibre targets on a shrunken appetite, without triggering the reflux and nausea that come with delayed gastric emptying.
How the Zepbound meal plan is structured
Four to five smaller plates a day, 1,300–1,600 kcal for most adults, 110–140 g protein, 25–30 g fibre. Fat is moderate — big fatty meals sit heavy on Zepbound.
7-day Zepbound sample menu
Monday
- B: Greek yogurt, berries, chia, oats
- L: Chicken and quinoa bowl, roasted peppers
- D: Baked salmon, sweet potato, broccoli
Tuesday
- B: Scrambled eggs, spinach, tomato, wholegrain toast
- L: Turkey and avocado wrap
- D: Prawn stir-fry, brown rice, mixed vegetables
Wednesday
- B: Cottage cheese, pear, walnuts
- L: Tuna and white bean salad
- D: Chicken, lentil salad, courgette
Thursday
- B: Protein smoothie (whey, banana, spinach)
- L: Grilled fish taco bowl, black beans, salsa
- D: Turkey meatballs, tomato sauce, courgetti
Friday
- B: Overnight oats with Greek yogurt and berries
- L: Egg and avocado on toast
- D: Baked cod, quinoa, roasted vegetables
Saturday
- B: Omelette with feta and spinach
- L: Chicken shawarma bowl, tabbouleh, hummus
- D: Salmon poke bowl, edamame, brown rice
Sunday
- B: Ricotta pancakes with berries
- L: Chickpea and roasted vegetable salad
- D: Roast chicken, roasted potatoes, greens
Zepbound snacks
- Hard-boiled eggs
- Cottage cheese with cucumber
- Apple with almond butter
- Greek yogurt with berries
- Turkey slices with hummus
- Edamame with sea salt
Get your personalized GLP program
60-second quiz. Built around your medication, weight goal, and food preferences.
Start the free quizFrequently asked questions
What is the best meal plan for Zepbound?
A high-protein, high-fibre plan with 1,300–1,600 kcal per day, split across four or five smaller meals. Prioritise lean protein at every meal to protect muscle mass at higher doses.
How much protein do I need on Zepbound?
1.2–1.6 g per kg of goal weight per day. At Zepbound doses, hitting protein is harder because appetite is more suppressed — plan meals around protein first.
Can I follow the same meal plan on Mounjaro and Zepbound?
The pattern is the same because both are tirzepatide. Calorie and protein targets may differ because Zepbound doses are higher.