Free 7-Day GLP-1 Meal Plan
Start with the meal plan I actually give patients. Then use the GLP-1 Nutrition Blueprint to adapt it when your appetite, symptoms, schedule, or food preferences change.
Get the meal plan + GLP-1 Nutrition Blueprint
You'll get the full 7-day meal plan, a grocery list that keeps shopping simple, and the GLP-1 Nutrition Blueprint I wish every patient got on day one. The meal plan gives you a solid starting week. The Blueprint teaches the bigger picture: protein, fiber, hydration, nausea-friendly choices, and how to keep nourishing yourself when your appetite changes.
No spam. Just useful GLP-1 nutrition guidance. Unsubscribe anytime.
Is this meal plan for Ozempic, Wegovy, Mounjaro, or Zepbound?
Yes. The plan is not different just because the medication name is different. Whether you're taking semaglutide or tirzepatide, the day-to-day nutrition priorities are similar: enough protein, steady fluids, fiber you tolerate, and meals that still work when appetite is low.
Ozempic and Wegovy meal plan PDF
Ozempic and Wegovy use the same active ingredient. The nutrition goal is not a special brand-name plan. It is a simple structure that helps you get enough protein, fluids, fiber, and regular meals when hunger is quieter than usual.
Mounjaro and Zepbound meal plan PDF
Mounjaro and Zepbound users usually need the same foundation: protein first, smaller flexible meals, and practical options for early fullness, nausea, constipation, or days when food just sounds hard.
Use the meal plan as a starting week. Use the Blueprint when you need to adapt it for early fullness, quiet hunger cues, nausea, constipation, or foods that suddenly do not sound good.
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
Lunch
Turkey Ranch Mason Jar Salad
Dinner
Chicken & Asparagus Stir Fry
Snack
Apple Slices with Peanut Butter Yogurt
Tuesday
Breakfast
Blueberry Vanilla Protein Oats
Lunch
Turkey Pesto Wrap
Dinner
Slow Cooker White Chicken Chili
Snack
Rice Cakes with Peanut Butter & Chocolate
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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Want the full week, grocery list, and the Blueprint that explains how to adapt it? I'll send all three.
Get the Plan + BlueprintDesigned by Dan Chase, RD — a registered dietitian who's worked with 1,000+ GLP-1 patients on Ozempic, Wegovy, Mounjaro, and Zepbound.
Your GLP-1 Grocery List
Stock your kitchen with these nutrient-dense foods to support your meal planning success.
Proteins
Fruits & Vegetables
Grains & Wraps
Pantry & Condiments
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.
GLP-1 meal plan questions
A few quick answers before you download the PDF.
Is this GLP-1 meal plan different for Ozempic, Wegovy, Mounjaro, or Zepbound?
The fundamentals are usually the same across GLP-1 and GIP/GLP-1 medications: prioritize protein, eat regularly enough to protect energy and muscle, include fiber and fluids as tolerated, and adjust portions for early fullness. The medication name matters for search, side-effect patterns, and dosing experience, but the day-to-day nutrition framework does not need to be completely different.
What should I eat on Ozempic or Wegovy?
Start with protein-rich meals, add fiber-containing foods you tolerate, include fluids, and choose smaller meals if large portions cause nausea or fullness. This meal plan gives a practical starting week instead of a rigid rulebook.
How much protein do I need on a GLP-1 medication?
Many adults do well aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight, but needs vary by body size, health status, activity, and clinical goals. If you have kidney disease or a medical condition requiring protein restriction, ask your clinician first.
Is this a weight loss diet plan?
No. It is a structured nutrition starting point for people whose appetite has changed on GLP-1 medication. The goal is to help you eat enough protein, fiber, and overall nutrition, not to create another restrictive diet.
*Nutrition estimates are approximate and may vary. This content is for educational purposes only. Consult your healthcare provider for personalized advice.
Want meals that adapt to how you're feeling?
GLP-1 Sidekick generates personalized meal ideas based on your symptoms and medication. Built by the same RD who made these plans.
Try GLP-1 Sidekick →