The Complete GLP-1 Meal Plan: High-Protein Weekly Menu

Why Meal Planning Matters When You're on a GLP-1 Medication

GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) dramatically reduce appetite. That's the whole point. But a smaller appetite doesn't automatically mean better nutrition. In fact, the opposite is often true: when you eat less, every single meal needs to count.

Data from the STEP 1 trial showed that participants on semaglutide lost an average of 14.9% of body weight over 68 weeks. However, roughly 40% of that weight loss came from lean mass rather than fat. The single most effective strategy to shift that ratio in favor of fat loss is intentional, protein-prioritized meal planning combined with resistance training.

Without a plan, GLP-1 users commonly fall into three traps:

• Under-eating protein — Appetite suppression makes it easy to skip meals or settle for a handful of crackers. Over weeks, this accelerates muscle loss.
• Relying on convenience foods — Grabbing whatever is easy often means high-fat, high-sodium, low-nutrient meals that worsen GI side effects like nausea and bloating.
• Inconsistent eating patterns — Skipping meals entirely then eating one large meal overwhelms your slowed digestive system, triggering discomfort.

A structured meal plan solves all three problems. This guide gives you a full 7-day menu designed specifically for people on GLP-1 medications, with macronutrient targets, nausea-friendly swaps, and practical meal prep tips.

Your GLP-1 Macronutrient Targets

Before diving into the weekly menu, you need to understand your nutritional targets. These differ from standard weight loss recommendations because GLP-1 medications change how your body processes food.

Protein: 1.2–1.6 g per kg of body weight

This is the single most important number to track. For someone weighing 90 kg (198 lbs), that means 108–144 g of protein per day. The higher end of this range is appropriate if you are doing regular resistance training, which is strongly recommended. For a deeper look at protein needs, see our guide on how much protein you need on Ozempic.

Calories: 1,200–1,800 per day (individualized)

Most GLP-1 users naturally land in this range due to appetite suppression. The goal is not to restrict further but to ensure you are eating enough to support muscle retention and daily function. If you find yourself consistently below 1,200 calories, prioritize calorie-dense protein sources like Greek yogurt, eggs, and salmon.

Fiber: 25–30 g per day

Fiber supports gut health and helps manage the constipation that many GLP-1 users experience. Increase gradually to avoid worsening bloating.

Fat: 20–30% of total calories

Moderate fat is fine, but high-fat meals slow gastric emptying further and can worsen nausea. Avoid deep-fried foods and heavy cream sauces entirely.

The 7-Day GLP-1 Meal Plan

Each day provides approximately 1,400–1,600 calories and 110–130 g of protein. Adjust portions up or down based on your individual needs, weight, and activity level.

Day 1 — Monday

• Breakfast: Greek yogurt parfait — 200 g nonfat Greek yogurt (20 g protein), 30 g granola, 75 g mixed berries, 1 tbsp chia seeds
• Lunch: Grilled chicken salad — 140 g chicken breast (43 g protein), mixed greens, cucumber, cherry tomatoes, 15 g feta cheese, 1 tbsp olive oil and lemon dressing
• Dinner: Baked salmon with roasted vegetables — 140 g salmon fillet (30 g protein), 150 g roasted broccoli and sweet potato, squeeze of lemon
• Snack: 1 hard-boiled egg (6 g protein) + 10 almonds

Daily totals: ~1,450 calories | ~120 g protein | 28 g fiber

Day 2 — Tuesday

• Breakfast: Egg white scramble — 4 egg whites + 1 whole egg (22 g protein), 50 g sauteed spinach, 30 g diced bell pepper, 1 slice whole-grain toast
• Lunch: Turkey and avocado lettuce wraps — 120 g sliced turkey breast (28 g protein), 50 g avocado, romaine leaves, mustard
• Dinner: Lean beef stir-fry — 130 g sirloin strips (35 g protein), 200 g mixed vegetables (snap peas, bell pepper, broccoli), 1 tsp sesame oil, soy sauce, served over 75 g cooked brown rice
• Snack: Cottage cheese bowl — 150 g low-fat cottage cheese (18 g protein), 50 g pineapple chunks

Daily totals: ~1,480 calories | ~123 g protein | 26 g fiber

Day 3 — Wednesday

• Breakfast: Protein smoothie — 1 scoop whey protein (25 g protein), 1 banana, 1 tbsp peanut butter, 200 ml unsweetened almond milk, handful of spinach
• Lunch: Lentil soup with chicken — 100 g cooked lentils (9 g protein), 100 g shredded chicken breast (31 g protein), carrots, celery, low-sodium broth
• Dinner: Shrimp and quinoa bowl — 150 g grilled shrimp (30 g protein), 100 g cooked quinoa, roasted zucchini and cherry tomatoes, lemon-herb dressing
• Snack: 30 g beef jerky (10 g protein)

Daily totals: ~1,420 calories | ~125 g protein | 29 g fiber

Day 4 — Thursday

• Breakfast: Overnight oats — 40 g rolled oats, 150 g Greek yogurt (15 g protein), 1 tbsp flaxseeds, 50 g sliced strawberries, dash of cinnamon
• Lunch: Tuna salad plate — 1 can (120 g) tuna in water (30 g protein), 2 tbsp light mayo, celery, served on cucumber rounds with a side of 100 g edamame (11 g protein)
• Dinner: Chicken thigh with sweet potato — 140 g boneless skinless chicken thigh (32 g protein), 150 g baked sweet potato, steamed green beans
• Snack: Protein bar (15–20 g protein, look for options under 200 calories with minimal sugar alcohols)

Daily totals: ~1,500 calories | ~118 g protein | 27 g fiber

Day 5 — Friday

• Breakfast: Cottage cheese toast — 150 g cottage cheese (18 g protein) on 1 slice sourdough, topped with sliced tomato, everything bagel seasoning
• Lunch: Ground turkey lettuce cups — 130 g 93% lean ground turkey (30 g protein), water chestnuts, shredded carrots, hoisin sauce, butter lettuce cups
• Dinner: Cod with Mediterranean vegetables — 170 g baked cod (36 g protein), roasted eggplant, zucchini, and red onion with 1 tbsp olive oil, oregano
• Snack: 200 ml kefir (10 g protein) + 5 walnut halves

Daily totals: ~1,380 calories | ~114 g protein | 25 g fiber

Day 6 — Saturday

• Breakfast: Veggie egg muffins (make ahead) — 3 egg muffins with spinach, mushroom, and feta (21 g protein), 1 small orange
• Lunch: Chicken and black bean bowl — 120 g chicken breast (37 g protein), 80 g black beans (7 g protein), salsa, 30 g shredded cheese, 50 g avocado, served over shredded lettuce
• Dinner: Pork tenderloin with roasted vegetables — 130 g pork tenderloin (30 g protein), roasted Brussels sprouts and butternut squash, balsamic glaze
• Snack: 150 g edamame in pods (13 g protein)

Daily totals: ~1,460 calories | ~128 g protein | 30 g fiber

Day 7 — Sunday

• Breakfast: Smoked salmon plate — 80 g smoked salmon (18 g protein), 2 tbsp cream cheese, cucumber slices, capers, 1 small whole-grain bagel thin
• Lunch: Greek chicken wrap — 120 g grilled chicken (37 g protein), whole-wheat tortilla, tzatziki, lettuce, tomato, red onion
• Dinner: Turkey meatballs with marinara — 4 turkey meatballs (130 g total, 28 g protein), marinara sauce, served over 75 g cooked whole-wheat spaghetti, side salad
• Snack: 1 string cheese (7 g protein) + 1 small apple

Daily totals: ~1,510 calories | ~120 g protein | 26 g fiber

Nausea-Friendly Meal Swaps

GI side effects are most common during the first few weeks of treatment and after dose increases. If nausea is an issue, use these swaps. For a complete guide, read our article on 15 foods that help stop Ozempic nausea.

• Instead of eggs: Plain Greek yogurt or a protein smoothie (cold foods are often better tolerated)
• Instead of salmon or red meat: Baked white fish (cod, tilapia) or plain chicken breast — lower fat content is gentler on the stomach
• Instead of salads with dressing: Steamed vegetables with a squeeze of lemon
• Instead of full portions: Cut every meal in half and eat the second half 2 hours later
• Add ginger: Fresh ginger tea before meals can reduce nausea significantly

Meal Prep Tips for the Week

Meal prepping is especially valuable on GLP-1 medications because your appetite is unpredictable. Having ready-to-eat, protein-rich options means you never default to low-quality convenience food.

Sunday Prep Session (90 minutes)

1. Batch-cook proteins: Grill 500 g chicken breast, bake 400 g salmon, and cook 300 g ground turkey. Store in separate containers. These cover Monday through Wednesday.
2. Prep grains: Cook 300 g brown rice and 200 g quinoa. Portion into containers.
3. Wash and chop vegetables: Bell peppers, broccoli, zucchini, cucumber, and cherry tomatoes. Store in airtight containers with a paper towel to absorb moisture.
4. Make egg muffins: Prepare 6–8 egg muffins with vegetables for quick breakfasts.
5. Portion snacks: Pre-portion almonds (10 per bag), jerky, and string cheese into grab-and-go bags.

Wednesday Refresh (45 minutes)

1. Cook second batch of protein: Bake cod or pork tenderloin for Thursday through Saturday meals.
2. Restock chopped vegetables and make a fresh batch of lentil soup if desired.

Storage Tips

• Cooked proteins last 3–4 days refrigerated. Freeze extras in portions if you tend to waste food.
• Cooked grains keep 4–5 days. Rice reheats better with a splash of water.
• Keep dressings and sauces separate until serving to prevent sogginess.

Portion Size Guidance for Reduced Appetite

Your stomach capacity feels genuinely smaller on GLP-1 medications because gastric emptying is delayed. Here is a practical guide to appropriate portion sizes:

• Protein: Palm-sized portion (120–150 g cooked) at each meal. This is non-negotiable — always eat your protein first.
• Vegetables: Fist-sized portion (100–150 g). Fill your plate with these after protein.
• Complex carbs: Cupped-hand portion (75–100 g cooked). Eat these last.
• Fats: Thumb-sized portion (1 tbsp oil, 30 g cheese, 50 g avocado). Use for flavor and satiety but don't overdo it.

The protein-first rule: At every meal, eat your protein source first before touching anything else on your plate. When your appetite shuts off mid-meal (which will happen), you want to make sure the most important macronutrient is already consumed.

How Nourie Makes GLP-1 Meal Planning Effortless

This 7-day plan is a great starting point, but your appetite, side effects, and nutritional needs will shift week to week as your dose changes. Nourie generates personalized meal plans that adapt to your specific GLP-1 medication, current dose, side effect profile, and food preferences. Instead of spending hours each week building your own plan, Nourie does it in seconds and automatically adjusts portions to hit your protein and calorie targets.

Nourie also generates a complete grocery list for each weekly plan, so you can go from plan to shopping cart in one tap.

Key Takeaways

• Aim for 1.2–1.6 g of protein per kg of body weight every day to preserve lean muscle mass.
• Eat protein first at every meal before vegetables and carbs.
• Prep proteins and vegetables in two batches per week to stay consistent.
• Use nausea-friendly swaps during dose-increase weeks.
• Track your intake for at least the first month to build awareness of your actual protein consumption.
• Combine this meal plan with resistance training 2–3 times per week for the best body composition outcomes.