A 7-Day GLP-1-Friendly Meal Plan
General guidance, not medical advice. This plan doesn’t interact with any medication — it just organizes food. Follow your prescriber’s and dietitian’s guidance, especially on protein and calorie targets. Full disclaimer.
Appetite-reducing medications change the problem of eating. When you’re only hungry for a small plate, every bite has to carry its weight — above all protein, so that the weight you lose is fat rather than muscle. Most people don’t fail at this because they eat badly; they fail because deciding what to cook, twenty-one times a week, on a small appetite, is exhausting.
This guide is a complete 7-day example week built from real recipes in the Plate Planner library. Every dish below carries at least 25 grams of protein in a portion under 550 calories, so a smaller meal still does its job. Tap any dish for its full ingredients, method and per-serving nutrition.
Protein and calories are per-serving estimates from each recipe’s nutrition panel. Tap any dish for the full recipe and complete nutrition.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
On GLP-1 medications, intake drops fast — and without enough protein, a meaningful share of the weight lost is lean muscle. Dietitians commonly aim for roughly 1.2–1.6 grams of protein per kilogram of body weight per day, spread across meals rather than crammed into one. Three meals at 25–35 grams each is the practical shape of that advice, and it’s the bar every dish in this plan clears.
The numbers shown are per-serving estimates from each recipe’s nutrition panel — treat them as a guide for shaping the week, not lab measurements, and weigh what matters to you.
Protein first on the plate. If you fill up halfway through a meal — and on these medications you will — having eaten the chicken before the rice means the meal still did its job.
Half now, half later is a strategy, not a failure. Most dishes in this plan reheat well; a 500-calorie dinner eaten as two 250-calorie sittings delivers the same protein.
Gentle beats ambitious on rough days. Nausea days call for plainer versions of the same dishes — skip the heavy sauce, keep the protein. And fiber plus fluids, every day, blunts the constipation these medications commonly cause.
In the planner, turn on the GLP-1 profile once and every generated meal, swap and side is shaped for it — protein-forward, portion-smart, gentle on the stomach — and your daily protein target is raised automatically to protect muscle. Free, no account needed to start.
No — it’s an example week of protein-forward, portion-smart meals, built to organize your cooking. It has nothing to do with your medication itself. Dosing, side effects and clinical targets belong with your prescriber and dietitian.
A simple bar: at least 25 grams of protein in a portion under 550 calories, based on each recipe’s per-serving nutrition estimates. That’s the protein-first, smaller-portion pattern these medications call for.
The plan is written for the appetite-reduction pattern shared by semaglutide and tirzepatide brands — Ozempic, Wegovy, Mounjaro, Zepbound and similar. It’s just food planning; it applies equally whichever brand you’re on.
Expected, and fine. Eat the protein first, save the rest for later, and let the daily total — not any single meal — be the scorecard. The planner’s dashboard totals your day automatically if you want the running count.