GLP-1 Support Free

7-Day GLP-1 Meal Plan

Small plates, protein first, and food that sits comfortably. Built for the reduced appetite that comes with GLP-1 medication.

See the 7 days Personalise it free
~1,110
Daily calories
~109 g
Protein/day
5 small
Meals/day
~26 g
Fiber/day
How it works The 7 days Grocery list Swaps Eat & avoid FAQ

What this plan actually does

GLP-1 medications, semaglutide and tirzepatide, prescribed under names like Ozempic, Wegovy, Mounjaro and Zepbound, work largely by slowing gastric emptying and reducing appetite. The practical result is that you simply want less food, and full arrives much sooner than it used to.

That creates a specific problem. If a much smaller amount of food is all you can manage, the composition of that food matters far more than it did before. The well-documented risk is losing a substantial share of weight as lean mass rather than fat, alongside dehydration and constipation from simply consuming less of everything.

This week is built for that reality: five small eating occasions instead of three large ones, protein first at every single one, fiber and fluid deliberately front-loaded, and nothing greasy or heavy that tends to sit badly. It assumes the medication was prescribed to you by a clinician who is monitoring you. It is a plan for eating alongside treatment, never a substitute for medical guidance.

A good fit if

  • Anyone prescribed a GLP-1 medication who is struggling to eat enough protein
  • People finding that large plates now feel impossible
  • Anyone dealing with nausea, early fullness or reflux on treatment
  • Those wanting to protect muscle while losing weight
  • People in the dose-escalation phase, when appetite drops most sharply

Talk to a doctor first if

  • Anyone not under clinical supervision for their medication
  • Anyone sourcing GLP-1 drugs outside a prescription, please do not
  • People with gastroparesis or a history of pancreatitis, without specialist input
  • Anyone pregnant or breastfeeding, these medications are not used then
  • Those needing a full-size plan, ~1,100 calories suits a suppressed appetite, not a normal one

The rules behind the plan

Four principles decide every meal below. Understand these and you can improvise for the rest of your life instead of following someone else’s menu forever.

1

Protein before anything else

At every eating occasion, protein goes in first while you still have appetite and room. If you only manage half the plate, this makes sure the half you ate was the half that protects muscle.

2

Five small occasions, not three meals

Roughly 200–350 calories at a time. Slowed gastric emptying makes big plates uncomfortable, and spreading intake is usually the difference between hitting the protein target and missing it badly.

3

Gentle on the stomach

Nothing deep-fried, very greasy or heavily spiced. High-fat meals are the ones most likely to cause nausea and reflux when the stomach empties slowly.

4

Fiber and fluid, deliberately

Constipation is among the most common complaints on these medications, and it follows directly from eating less. Around 26 g of fiber plus consistent fluid is a preventative measure, not an afterthought.

The full 7-day plan

Every meal, with calories and macros per portion. Daily totals are calculated from the meals themselves.

Day 1 / Monday Day 2 / Tuesday Day 3 / Wednesday Day 4 / Thursday Day 5 / Friday Day 6 / Saturday Day 7 / Sunday
1

Day 1

Monday
Learn the rhythm
1,145 kcal 117g protein 87g net carbs 34g fat
Breakfast 2 min

Greek Yogurt with Berries

170 g 0% Greek yogurt, 80 g berries, 1 tsp milled flaxseed.

210 kcal P 22g C 20g F 4g
Mid-morning –

Two Boiled Eggs

Two eggs, boiled ahead, black pepper.

155 kcal P 13g C 1g F 11g
Lunch 8 min

Chicken & Lentil Bowl

90 g chicken breast, 80 g green lentils, cucumber, lemon, 1 tsp olive oil.

330 kcal P 35g C 26g F 9g
Dinner 20 min

Baked Cod with Vegetables

120 g cod, steamed asparagus and carrot, 80 g new potatoes.

320 kcal P 31g C 32g F 6g
Evening 1 min

Cottage Cheese

120 g cottage cheese with a few cherry tomatoes.

130 kcal P 16g C 8g F 4g

Note: Boil six eggs on Sunday. On the days when nothing appeals, a cold egg is often the only protein that goes down easily.

2

Day 2

Tuesday
Keep it light
1,075 kcal 122g protein 82g net carbs 28g fat
Breakfast 3 min

Protein Smoothie

1 scoop whey, 200 ml skim milk, 80 g frozen berries.

245 kcal P 34g C 22g F 2g
Mid-morning 1 min

Apple & Almonds

Half an apple with 12 g almonds.

120 kcal P 3g C 12g F 7g
Lunch 5 min

Tuna & Bean Salad

1 small can tuna, 80 g cannellini beans, leaves, lemon, 1 tsp olive oil.

300 kcal P 34g C 22g F 8g
Dinner 25 min

Turkey Meatballs & Zucchini

100 g ground turkey meatballs in tomato sauce, zucchini ribbons.

300 kcal P 33g C 18g F 11g
Evening 1 min

Greek Yogurt

120 g 0% Greek yogurt with cinnamon.

110 kcal P 18g C 8g F 0g

Note: A smoothie is often the easiest breakfast on a bad-nausea morning, liquid protein still counts.

3

Day 3

Wednesday
Batch and coast
1,043 kcal 100g protein 84g net carbs 33g fat
Breakfast 2 min

Cottage Cheese & Berries

150 g cottage cheese, 80 g raspberries, 1 tsp milled flaxseed.

200 kcal P 21g C 14g F 5g
Mid-morning –

Boiled Egg

One boiled egg.

78 kcal P 7g C 1g F 5g
Lunch 10 min

Chicken & Vegetable Soup

Home-made broth with 90 g shredded chicken, carrot, celery, barley.

320 kcal P 34g C 30g F 7g
Dinner 20 min

Salmon with Greens

100 g salmon, steamed broccoli and green beans, 70 g new potatoes.

355 kcal P 29g C 26g F 16g
Evening 2 min

Warm Milk

200 ml skim milk, warmed, with nutmeg.

90 kcal P 9g C 13g F 0g

Note: Soup is unusually easy to tolerate when the stomach is slow, and easy to load with protein.

4

Day 4

Thursday
Fiber focus
1,135 kcal 98g protein 112g net carbs 34g fat
Breakfast 2 min

Overnight Oats with Yogurt

30 g oats, 120 g Greek yogurt, 10 g chia, 60 g blueberries.

290 kcal P 22g C 34g F 8g
Mid-morning 1 min

Pear

One small pear.

85 kcal P 1g C 22g F 0g
Lunch 6 min

Egg & Chickpea Salad

2 boiled eggs, 80 g chickpeas, spinach, lemon, 1 tsp olive oil.

320 kcal P 23g C 24g F 15g
Dinner 25 min

Chicken & Butter Bean Braise

100 g chicken thigh, 80 g butter beans, tomato, spinach, garlic.

340 kcal P 34g C 26g F 11g
Evening 1 min

Greek Yogurt

120 g 0% Greek yogurt.

100 kcal P 18g C 6g F 0g

Note: If constipation is starting, this is the day’s shape to repeat. Chia, legumes and fruit across the whole day.

5

Day 5

Friday
Something enjoyable
1,080 kcal 87g protein 90g net carbs 41g fat
Breakfast 7 min

Scrambled Eggs on Toast

2 eggs scrambled, 1 slice whole wheat toast, sliced tomato.

280 kcal P 20g C 22g F 13g
Mid-morning 1 min

Satsuma

One satsuma.

45 kcal P 1g C 11g F 0g
Lunch 6 min

Shrimp & Avocado Salad

110 g shrimp, quarter avocado, leaves, cucumber, lemon.

270 kcal P 27g C 10g F 13g
Dinner 15 min

Lean Beef & Vegetable Stir-Fry

100 g lean beef strips, mixed vegetables, 50 g cooked rice, ginger.

360 kcal P 32g C 34g F 10g
Evening 1 min

Dark Chocolate & Milk

10 g dark chocolate with 150 ml skim milk.

125 kcal P 7g C 13g F 5g

Note: Red meat can sit heavily for some people on these medications. Keep the portion small and skip it if it does not agree with you.

6

Day 6

Saturday
Unrushed
1,143 kcal 118g protein 97g net carbs 28g fat
Breakfast 3 min

Yogurt, Oats & Fruit

150 g Greek yogurt, 25 g oats, 80 g strawberries.

265 kcal P 23g C 32g F 4g
Mid-morning –

Boiled Egg

One boiled egg.

78 kcal P 7g C 1g F 5g
Lunch 4 min

Smoked Salmon & Cottage Cheese

60 g smoked salmon, 120 g cottage cheese, 1 slice rye, cucumber.

320 kcal P 34g C 22g F 10g
Dinner 45 min

Roast Chicken & Vegetables

110 g roast chicken, roast carrot and zucchini, 80 g potatoes.

355 kcal P 36g C 30g F 9g
Evening 1 min

Greek Yogurt & Berries

120 g Greek yogurt with 60 g berries.

125 kcal P 18g C 12g F 0g

Note: Roast enough chicken for two more meals. Cooking is often the least appealing part of the week.

7

Day 7

Sunday
Prep for the week
1,120 kcal 123g protein 99g net carbs 24g fat
Breakfast 3 min

Protein Smoothie

1 scoop whey, 200 ml skim milk, half a banana.

250 kcal P 34g C 24g F 2g
Mid-morning 1 min

Berries & Almonds

80 g berries with 10 g almonds.

105 kcal P 3g C 11g F 6g
Lunch 10 min

Chicken & Barley Soup

Leftover roast chicken in broth with barley, carrot and leek.

320 kcal P 33g C 32g F 6g
Dinner 20 min

Cod with Lentils & Greens

120 g cod, 80 g green lentils, wilted spinach, lemon.

330 kcal P 37g C 26g F 7g
Evening 1 min

Cottage Cheese

120 g cottage cheese.

115 kcal P 16g C 6g F 3g

Note: Boil the eggs, make the soup, portion the yogurt. Future you, mid-dose-increase, will be grateful.

Week at a glance
1,106 kcal · 93g net carbs, averaged across 7 days
Build mine

The grocery list

One adult, seven days. Portions are small, so quantities are lower than a standard week, but the protein items are non-negotiable and worth buying first.

0 of 52 ticked , ticks are saved in this browser.

Meat, fish & eggs

11

Fruit & vegetables

22

Dairy & chilled

3

Cupboard

16

If the plan does not fit you

No fixed plan survives contact with a real person’s allergies, budget and schedule. These are the swaps that keep the macros intact.

Vegetarian

Use eggs, dairy, tofu, tempeh and legumes, and lean harder on whey or soya protein. Hitting 110 g of protein inside 1,100 calories is genuinely difficult without animal foods.

Dairy intolerant

Swap Greek yogurt and cottage cheese for high-protein soya yogurt and silken tofu, and use a plant protein powder. Do not simply drop them; that is 40 g of protein a day gone.

Bad nausea days

Move to liquid and soft protein: smoothies, Greek yogurt, soup, eggs. Cold food often smells less and goes down more easily than hot.

Constipation

Add a tablespoon of chia or milled flax to breakfast, an extra portion of vegetables, and more fluid. Speak to your pharmacist if it persists. This is common and treatable.

Appetite has returned

This plan is deliberately small. If you can comfortably eat more, move to a higher-calorie plan rather than forcing yourself to stay at 1,100.

Higher dose, even less appetite

Keep the five occasions, shrink each one, and prioritise the protein item at each. A fortified milk drink may be easier than a plate.

What to eat, what to skip

Eat freely

  • Protein at every eating occasion, first, before the carbs or vegetables
  • Greek yogurt, cottage cheese, eggs and whey, high protein, low volume
  • White fish, shrimp, chicken and turkey
  • Legumes in small portions for protein plus fiber
  • Soups and smoothies on days when solid food is unappealing
  • Berries, pears and citrus, easy on the stomach and high in fiber
  • Milled flaxseed and chia for constipation
  • Water, steadily, between eating occasions
  • Cooked vegetables, which are often better tolerated than raw
  • Small amounts of olive oil and nuts for essential fats

Leave these out

  • Large plates, they lead to abandoning the meal and missing the protein
  • Deep-fried and very greasy food, which sits badly when the stomach is slow
  • Drinking large volumes with meals, it fills the space food needs
  • Fizzy drinks, which worsen bloating
  • Alcohol, which is poorly tolerated by many people on these medications
  • Going all day without eating because nothing appeals, that is how muscle is lost
  • Skipping resistance training because weight is falling anyway

The two things that actually go wrong

Weight loss on GLP-1 medication is often rapid, and a substantial share of it can be lean mass unless protein intake and resistance training are deliberately maintained. Dehydration and constipation follow from simply consuming less of everything. Both are manageable, but only if you plan for them.

Protein target
~1.2–1.6 g/kg
Higher than usual as a share of intake, precisely because total intake is low
Resistance training
2–3× per week
The strongest lever for keeping muscle while losing weight quickly
Fluid
Sip through the day
Not with meals, it takes up the limited space you have for food
When to call your clinician
Severe or persistent symptoms
Ongoing vomiting, severe abdominal pain, or inability to keep fluids down need medical attention, not a meal plan

Six things that make this week easier

Protein first, literally

Put the chicken, fish, yogurt or eggs in your mouth before anything else on the plate. On a day when you manage only half a meal, that ordering decides whether the day worked.

Drink between, not during

Fluid with a meal takes up room that food needs. Sip steadily through the day and go light on liquid for thirty minutes either side of eating.

Lift something twice a week

This is not optional decoration. Rapid weight loss without resistance training reliably costs muscle, and muscle is far harder to regain than it is to keep.

Cold food on bad days

Hot food carries more aroma, and aroma drives nausea. Cold chicken, yogurt, cottage cheese and smoothies are often tolerable when a hot plate is not.

Expect the dip after each dose increase

Appetite and nausea are usually worst in the days after stepping up. Prep easy protein in advance rather than deciding what to eat while you feel unwell.

Free generator

This plan is built for an average person. You are not one.

The menu above assumes about 1,106 calories a day and no allergies. Give us your height, weight, goal and the foods you refuse to eat, and the generator rebuilds this entire week around your actual numbers , recipes, macros and a fresh grocery list included.

Make my personalised plan Find my calorie target first

No signup. No card. Takes about 30 seconds.

Questions people ask about this plan

What should I eat on Ozempic or Wegovy?

Small, frequent, protein-first meals. The medication reduces how much you want to eat and slows how fast the stomach empties, so what fits in that reduced capacity matters enormously. Protein, fiber and fluid are the three to protect; everything else is negotiable.

How much protein do I need on a GLP-1?

Commonly cited targets are around 1.2–1.6 g per kg of bodyweight, which for many people means 100–140 g a day. That is a very high share of a 1,300 calorie intake, which is exactly why this plan is structured the way it is.

Will I lose muscle on these medications?

Some lean mass loss accompanies any substantial weight loss, and studies of GLP-1 medications show it can be a meaningful share of the total. The two things that reduce it are adequate protein and resistance training two or three times a week. Neither is optional if you care about the outcome.

Why am I so constipated?

Because you are eating considerably less of everything, including fiber, and often drinking less too. Milled flaxseed or chia at breakfast, a deliberate vegetable or pulse portion at lunch and dinner, and steady fluid usually fix it. If it persists, speak to your pharmacist or prescriber.

What helps with the nausea?

Smaller portions, eating slowly, avoiding greasy and fried food, and choosing cold over hot when smells are a problem. It is usually worst in the days after a dose increase and settles as you adjust. Persistent vomiting is a reason to contact your clinician, not to push through.

Is 1,100 calories too low?

It is low, and it is set that way because appetite on these medications is genuinely suppressed. Many people struggle to reach even this. If you can comfortably eat more, you should: use the calorie calculator to find a sensible target and pick a larger plan. Eating too little is not a virtue here.

What happens when I stop the medication?

Appetite typically returns, and weight regain is common without an eating pattern and training habit already in place. That is an argument for building both now, while the medication is making it easier, not for treating this as a temporary phase.

Can I drink alcohol?

Many people find they tolerate it poorly on these medications, and it adds calories without protein at a time when calories are scarce. If you do drink, keep it small and expect it to affect you more than it used to.

Do I need protein powder?

Not strictly, but it is genuinely useful here. Getting 110 g of protein from food alone when your appetite is suppressed is hard work, and a shake delivers 25–30 g in a form that goes down easily on a bad day.

Is this plan a substitute for medical advice?

No. These are prescription medications with real side effects, and your prescriber is monitoring you for reasons that matter. This page is about how to eat well alongside a treatment you are already on. Take any clinical question to your clinician, and never obtain these drugs outside a prescription.

Other free meal plans

View all
High Protein

7-Day High Protein Meal Plan

A free 7-day high protein meal plan hitting 150g of protein daily on real food. Full menus, macros per meal, and a printable grocery list. No shakes required.

 1,500 Calories

7-Day 1500 Calorie Meal Plan

A free 7-day 1500 calorie meal plan with every meal weighed and counted. 116g protein a day, full menus, macros per meal and a printable grocery list.

 Type 2 Friendly

7-Day Diabetic Meal Plan

A 7-day diabetic meal plan built on steady carbohydrate portions, high fiber and protein at every meal. With macros, a grocery list and the medication caveats that matter.

Medical disclaimer. This plan is general nutrition information, not medical advice. Calorie and macro figures are estimates for the portions described and will vary with brands, cuts and cooking method. Talk to a doctor or registered dietitian before starting any new diet, especially if you are pregnant, breastfeeding, managing a medical condition, or taking medication that needs dosing around food.