7-Day GLP-1 Friendly Meal Plan

High protein (30g+ per meal), moderate portions, 1,200-1,500 calories daily. Designed for reduced appetite on semaglutide, tirzepatide, or other GLP-1 medications. Anti-nausea alternatives included for sensitive days.

Key Principles Prioritize protein at every meal (100-120g daily). Eat slowly and stop when full. Drink water between meals, not during. If nauseous, switch to the gentle alternative listed. Avoid greasy, fried, and very sweet foods.

Day 1 (Monday)Daily Total: ~1,350 cal | 118g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	3-egg omelet with spinach, mushrooms, 1 oz feta cheese. 1 slice whole wheat toast.	32g	340	5 min prep
Lunch	Grilled chicken breast (5 oz) over mixed greens with cucumber, tomato, light vinaigrette. 1/2 cup quinoa.	42g	420	Meal prep chicken ahead
Snack	1 cup Greek yogurt (plain, 2%) with 1/4 cup blueberries.	18g	170
Dinner	Baked salmon (5 oz) with roasted asparagus and 1/2 sweet potato.	34g	420	Bake at 400F, 15 min

Nausea alternative: Replace lunch with bone broth (1 cup) + 4 oz plain chicken breast. Replace dinner with scrambled eggs (3) + plain toast.

Day 2 (Tuesday)Daily Total: ~1,310 cal | 112g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	Protein smoothie: 1 scoop vanilla whey, 1/2 banana, 1 cup unsweetened almond milk, 1 tbsp peanut butter, ice.	30g	300	Blend 30 sec
Lunch	Turkey lettuce wraps (5 oz ground turkey, diced bell pepper, soy sauce) in butter lettuce leaves. Side of cottage cheese (1/2 cup).	38g	360	Cook turkey 8 min
Snack	2 hard-boiled eggs with everything bagel seasoning.	12g	140	Batch boil weekly
Dinner	Lean beef stir-fry (4 oz sirloin strips) with broccoli, snap peas, garlic, served over 1/2 cup brown rice.	32g	410	10 min cook time

Nausea alternative: Smoothie with less peanut butter. Plain rice + small portion of chicken for dinner.

Day 3 (Wednesday)Daily Total: ~1,280 cal | 115g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	Cottage cheese (1 cup, 2%) topped with 1/4 cup walnuts and cinnamon.	28g	310	No cook
Lunch	Tuna salad (5 oz canned tuna, light mayo, celery, lemon) on 2 whole grain crackers. Side of baby carrots.	36g	320	5 min prep
Snack	Turkey roll-ups: 3 slices deli turkey wrapped around string cheese.	18g	150	No cook
Dinner	Baked cod (6 oz) with roasted zucchini and cherry tomatoes. Squeeze of lemon.	33g	300	Bake at 400F, 12 min

Day 4 (Thursday)Daily Total: ~1,360 cal | 120g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	Egg muffins (3): whisked eggs baked with turkey sausage, spinach, and cheese in muffin tin.	30g	280	Batch make Sunday
Lunch	Chicken and black bean bowl: 4 oz shredded chicken, 1/3 cup black beans, salsa, 1/4 avocado over 1/2 cup rice.	36g	420	Use rotisserie chicken
Snack	1 cup edamame (shelled) with sea salt.	17g	190	Microwave 3 min
Dinner	Shrimp stir-fry (6 oz shrimp) with bell peppers, snow peas, garlic, light teriyaki. Over cauliflower rice.	37g	310	8 min cook

Day 5 (Friday)Daily Total: ~1,300 cal | 108g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	2 protein pancakes (made with protein powder, egg, banana) topped with 2 tbsp Greek yogurt.	28g	290	Blend, cook 3 min/side
Lunch	Turkey meatball soup: 4 oz turkey meatballs in chicken broth with carrots, celery, spinach.	32g	310	Great for meal prep
Snack	Protein bar (look for 20g+ protein, under 250 cal).	20g	220
Dinner	Grilled chicken thigh (5 oz, skinless) with roasted Brussels sprouts and 1/2 cup mashed cauliflower.	35g	380	Grill or bake 20 min

Day 6 (Saturday)Daily Total: ~1,340 cal | 114g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	Turkey sausage scramble: 2 eggs scrambled with 2 oz turkey sausage, diced bell pepper, onion.	30g	300	8 min total
Lunch	Greek salad with grilled chicken (5 oz): romaine, cucumber, tomato, olives, feta, light Greek dressing.	40g	400
Snack	1/2 cup cottage cheese with sliced peach.	14g	140
Dinner	Turkey chili: 4 oz ground turkey, kidney beans, tomatoes, chili spices. Small portion (1 cup).	30g	340	Slow cooker friendly

Day 7 (Sunday)Daily Total: ~1,290 cal | 110g protein

Meal	Food	Protein	Calories	Prep Notes
Breakfast	Greek yogurt bowl: 1 cup plain Greek yogurt, 1/4 cup granola, 2 tbsp hemp seeds, berries.	30g	340	No cook
Lunch	Chicken breast (5 oz) with hummus (2 tbsp), cucumber, tomato in a whole wheat wrap.	38g	380	Use leftover chicken
Snack	Beef jerky (1 oz) + 10 almonds.	12g	170
Dinner	Baked chicken breast (5 oz) with steamed broccoli and 1/2 baked sweet potato with cinnamon.	36g	400	Simple Sunday dinner

Grocery List for This Meal Plan

Protein

☐ Chicken breasts (2 lbs)
☐ Chicken thighs, skinless (1 lb)
☐ Ground turkey (1.5 lbs)
☐ Turkey sausage links
☐ Deli turkey slices
☐ Salmon fillets (10 oz)
☐ Cod fillets (6 oz)
☐ Shrimp (6 oz)
☐ Lean sirloin (4 oz)
☐ Canned tuna (5 oz)
☐ Eggs (1 dozen)
☐ Beef jerky (1 oz pack)

Dairy & Protein Extras

☐ Greek yogurt, plain 2% (32 oz)
☐ Cottage cheese 2% (16 oz)
☐ Feta cheese
☐ String cheese
☐ Unsweetened almond milk
☐ Whey protein powder
☐ Protein bars (20g+ protein)
☐ Hemp seeds

Grains

☐ Brown rice
☐ Quinoa
☐ Whole wheat bread
☐ Whole wheat wraps
☐ Whole grain crackers
☐ Granola (low sugar)

Produce

☐ Spinach (bag)
☐ Mixed greens
☐ Romaine lettuce
☐ Butter lettuce
☐ Broccoli
☐ Brussels sprouts
☐ Asparagus
☐ Zucchini
☐ Bell peppers (3)
☐ Cucumber
☐ Tomatoes / cherry tomatoes
☐ Baby carrots
☐ Celery
☐ Sweet potatoes (2)
☐ Onion
☐ Garlic
☐ Bananas
☐ Blueberries
☐ Peach
☐ Lemon
☐ Avocado (1)
☐ Snow peas
☐ Mushrooms
☐ Edamame (frozen)
☐ Cauliflower rice (frozen)