Free 7-Day GLP-1 Meal Plan

I've worked with over 1,000 patients on GLP-1 medications. This is the meal plan I actually give them. High protein, real food, nothing weird.

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100g+ Protein Daily

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The full 7-day plan with prep times, grocery list, and the protein tips I give my patients. Just need your email.

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Your 7-Day Meal Plan Preview

~1,500 calories daily with 100g+ protein. Every meal is something you'd actually want to eat. No dry chicken and steamed broccoli, I promise.

Monday

Breakfast

Zucchini & Yogurt Protein Overnight Oats

25g protein

Lunch

Turkey Ranch Mason Jar Salad

30g protein

Dinner

Chicken & Asparagus Stir Fry

30g protein

Snack

Apple Slices with Peanut Butter Yogurt

12g protein

Tuesday

Breakfast

Blueberry Vanilla Protein Oats

22g protein

Lunch

Turkey Pesto Wrap

28g protein

Dinner

Slow Cooker White Chicken Chili

30g protein

Snack

Rice Cakes with Peanut Butter & Chocolate

10g protein

Wednesday

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Thursday

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Friday

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Saturday

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Sunday

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Designed by Dan Chase, RD — a registered dietitian who's worked with 1,000+ GLP-1 patients on Ozempic, Wegovy, Mounjaro, and Zepbound.

Want more structure? These go deeper.

The free plan gives you a solid week. These premium plans are what I'd hand you if you were sitting in my office. More variety, nausea strategies, and the stuff I've learned from working with patients every single day.

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The GLP-1 Starter Plan

A gentler approach for people just starting their medication or dealing with side effects. Every meal has a low-nausea alternative, and I walk you through what to eat on the rough days.

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7 days of meals with nausea-friendly swaps
Complete grocery list (one trip, done)
Meal prep guide so Sunday sets up your week
What to eat when you can barely stomach anything

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GLP-1 High-Protein Plan

Here's the thing most people don't hear: up to 40% of weight lost on GLP-1s can be muscle, not fat. This plan is built to fight that. 100-150g protein daily from real food.

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7 days hitting 100-150g protein
All whole-food sources (real meals, not shakes)
Muscle preservation strategies from the research
Works alongside any GLP-1 medication

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Plant-Based GLP-1 Plan

Plant-based and on a GLP-1? You're not stuck with protein bars. This plan hits your protein targets entirely from tofu, tempeh, legumes, and whole grains. Proof it works.

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Your GLP-1 Grocery List

Stock your kitchen with these nutrient-dense foods to support your meal planning success.

Proteins

Chicken Breast

Chicken Thighs

Salmon Fillet

Turkey Breast

Tuna

Eggs

Cottage Cheese

Greek Yogurt

Fruits & Vegetables

Apple

Avocado

Blueberries

Raspberries

Asparagus

Broccoli

Kale

Sweet Potato

Zucchini

Bell Pepper

Carrots

Celery

Cucumber

Tomato

Yellow Onion

Grains & Wraps

Quinoa

Brown Rice

Oats

Sourdough Bread

Whole Wheat Tortilla

Plain Rice Cake

Pantry & Condiments

Peanut Butter

Almond Butter

Chia Seeds

Hemp Seeds

Pumpkin Seeds

Vanilla Protein Powder

Coconut Oil

Olive Oil

Sesame Oil

Tamari

Kimchi

Pesto

Dark Chocolate Chips

Protein-Focused Tips

Maximize your protein intake to preserve muscle mass and support your GLP-1 journey.

Start meals with protein

Begin each meal with your protein source to maximize intake despite reduced appetite on GLP-1 medications.

Aim for 1.2-1.6g protein per kg body weight

This range helps preserve muscle mass during weight loss, especially important with GLP-1 therapy.

Distribute protein throughout the day

Include 20-30g protein at each meal and 10-15g in snacks for optimal muscle protein synthesis.

Choose complete proteins

Include eggs, fish, poultry, dairy, quinoa, and soy to ensure all essential amino acids are covered.

*Nutrition estimates are approximate and may vary. This content is for educational purposes only. Consult your healthcare provider for personalized advice.

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