GLP-1 Friendly Meal Plan (2025): 7-Day High-Protein Menu

Why This Meal Plan Works for GLP-1 Users

If you're taking a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound, you already know the challenges: reduced appetite, potential nausea, and the constant concern about losing muscle along with fat. This meal plan addresses all three.

What makes this plan GLP-1-friendly:

• High protein: 100-120g daily to preserve muscle mass during rapid weight loss
• Smaller portions: 4-5 eating occasions instead of 3 large meals
• Lower fat: Minimizes nausea and digestive discomfort
• Fiber-rich: 25-35g daily to prevent constipation
• Flexible: Reduce portions by 25-50% if appetite is very low
• Simple: Uses accessible ingredients and straightforward prep

Calorie range: 1,400-1,600 calories daily (adjust portions based on your needs and appetite)

Macro breakdown per day:

• Protein: 100-120g (30-35% of calories)
• Carbs: 130-150g (35-40% of calories)
• Fat: 45-55g (25-30% of calories)
• Fiber: 25-35g

How to Use This Meal Plan

If you're new to GLP-1 medications:

• Start with the full portions listed
• Adjust down by 25% after a few days if portions feel too large
• Focus on hitting protein targets first, then fill in with carbs and vegetables

If you're experiencing significant side effects:

• Cut portions by 30-50% but eat more frequently
• Focus on bland, protein-rich options from the plan
• Consider using protein shakes for 1-2 meals when solid food is difficult
• Swap prepared meals from Clean Eatz Kitchen's Weight Loss Plan for easier-to-tolerate portions

Meal prep strategy:

• Sunday: Batch cook proteins (chicken, turkey, eggs) and grains (quinoa, rice)
• Monday/Wednesday: Prep fresh vegetables and assemble salads
• Daily: Assemble meals using prepped components
• Easy option: Use Clean Eatz Kitchen's High Protein Meals for 2-3 dinners per week (35g+ protein, perfectly portioned)

Complete 7-Day GLP-1 Meal Plan

Day 1: Monday

Breakfast (7:30 AM) - 350 calories | 25g protein
• Veggie omelet: 3 eggs scrambled with spinach, mushrooms, bell peppers
• 1 slice whole wheat toast with 1 tsp butter
• ½ cup berries (blueberries or strawberries)

Mid-Morning Snack (10:30 AM) - 180 calories | 20g protein
• Greek yogurt: ¾ cup plain 2% Greek yogurt
• 1 tbsp chia seeds
• Drizzle of honey

Lunch (1:00 PM) - 420 calories | 35g protein
• Grilled chicken quinoa bowl:
- 4 oz grilled chicken breast
- ½ cup cooked quinoa
- Cucumber, cherry tomatoes, red onion
- 1 oz feta cheese
- 1 tbsp olive oil + lemon juice dressing

Afternoon Snack (4:00 PM) - 150 calories | 12g protein
• 2 hard-boiled eggs
• ½ cup cherry tomatoes

Dinner (6:30 PM) - 380 calories | 32g protein
• 5 oz baked salmon (seasoned with lemon and dill)
• 1 cup roasted green beans with garlic
• ½ cup roasted sweet potato cubes
OR substitute: Any meal from Clean Eatz High Protein Plan

Daily Total: ~1,480 calories | 124g protein | 28g fiber

Day 2: Tuesday

Breakfast - 380 calories | 28g protein
• High-protein overnight oats:
- ½ cup oats
- ¾ cup milk (dairy or unsweetened almond)
- ½ scoop vanilla protein powder
- 1 tbsp peanut butter
- Cinnamon to taste
- Top with sliced banana

Snack - 180 calories | 22g protein
• Turkey roll-ups: 3 oz deli turkey wrapped around bell pepper strips
• 2 tbsp hummus for dipping

Lunch - 400 calories | 28g protein
• Turkey avocado wrap:
- Whole wheat tortilla
- 4 oz sliced turkey
- ¼ avocado
- Lettuce, tomato, mustard
• Side: small apple

Snack - 200 calories | 25g protein
• Protein smoothie:
- 1 scoop protein powder
- 1 cup unsweetened almond milk
- ½ cup frozen berries
- Handful of spinach
- Ice

Dinner - 350 calories | 32g protein
• Chicken stir-fry:
- 4 oz chicken breast strips
- 2 cups mixed vegetables (broccoli, snap peas, carrots)
- 2 tbsp low-sodium teriyaki sauce
- Serve over 1 cup cauliflower rice

Daily Total: ~1,510 calories | 135g protein | 31g fiber

Day 3: Wednesday

Breakfast - 340 calories | 24g protein
• Breakfast sandwich:
- Whole grain English muffin
- 2 scrambled eggs
- 1 slice reduced-fat cheddar
- Spinach
OR use: Clean Eatz Breakfast Sandwich (25g protein)

Snack - 160 calories | 14g protein
• ½ cup cottage cheese
• ½ cup sliced peaches

Lunch - 380 calories | 30g protein
• Tuna salad lettuce wraps:
- 5 oz canned tuna (in water)
- 1 tbsp light mayo
- Diced celery, onion
- Served in 3-4 large lettuce leaves
• Side: ½ cup baby carrots with 1 tbsp hummus

Snack - 190 calories | 18g protein
• 1 cup shelled edamame
• Sprinkle with sea salt

Dinner - 400 calories | 35g protein
• Lean beef and vegetable skillet:
- 4 oz 93% lean ground beef
- 1½ cups mixed vegetables (zucchini, bell peppers, onions)
- ½ cup cooked brown rice
- Seasoned with garlic and Italian herbs

Daily Total: ~1,470 calories | 121g protein | 29g fiber

Day 4: Thursday

Breakfast - 360 calories | 26g protein
• Protein pancakes:
- Made with 2 eggs + ¼ cup cottage cheese + ⅓ cup oats
- Top with ½ cup strawberries
- 1 tbsp sugar-free syrup

Snack - 170 calories | 8g protein
• 1 oz almonds (about 23 almonds)
• Small apple

Lunch - 420 calories | 30g protein
• Buddha bowl:
- 4 oz baked tofu (or chicken)
- ½ cup cooked brown rice
- ½ cup roasted chickpeas
- Mixed greens
- 2 tbsp tahini-lemon dressing

Snack - 160 calories | 14g protein
• 2 string cheese
• ½ cup grapes

Dinner - 380 calories | 36g protein
• Baked cod with herbs:
- 6 oz cod fillet
- Roasted asparagus (1 cup)
- Small portion brown rice (⅓ cup cooked)
- Lemon wedge

Daily Total: ~1,490 calories | 114g protein | 28g fiber

Day 5: Friday

Breakfast - 370 calories | 24g protein
• Greek yogurt parfait:
- 1 cup plain Greek yogurt
- ¼ cup granola
- ½ cup mixed berries
- 1 tbsp chopped walnuts

Snack - 190 calories | 16g protein
• Protein bar (choose 15-20g protein, <10g sugar)
Or make protein bites with oats, protein powder, and nut butter

Lunch - 390 calories | 35g protein
• Chicken caesar salad:
- 4 oz grilled chicken
- 3 cups romaine lettuce
- 2 tbsp light caesar dressing
- 2 tbsp parmesan cheese
- 5 whole grain croutons

Snack - 180 calories | 7g protein
• 2 tbsp almond butter
• Celery sticks (unlimited)

Dinner - 420 calories | 34g protein
• Turkey bolognese:
- 4 oz ground turkey (93% lean)
- 2 cups spaghetti squash (roasted and shredded)
- ½ cup marinara sauce
- 1 cup roasted Brussels sprouts on the side
- 1 tbsp parmesan

Daily Total: ~1,550 calories | 116g protein | 30g fiber

Day 6: Saturday

Breakfast - 350 calories | 28g protein
• Scrambled eggs and sausage:
- 3 scrambled eggs
- 2 turkey sausage links
- ½ cup mixed berries
- 1 slice whole grain toast

Snack - 280 calories | 26g protein
• Peanut butter banana smoothie:
- 1 scoop protein powder
- 1 cup almond milk
- ½ banana
- 1 tbsp peanut butter
- Handful spinach
- Ice

Lunch - 380 calories | 26g protein
• From Clean Eatz Kitchen: Choose any balanced entrée
Typical nutrition: ~400 calories, 25-30g protein, perfectly portioned
• Add: Side salad with balsamic vinegar

Snack - 140 calories | 8g protein
• ½ cup roasted chickpeas
• Seasoned with paprika and garlic powder

Dinner - 360 calories | 32g protein
• Grilled shrimp and vegetables:
- 5 oz grilled shrimp
- 1 cup cauliflower mash (made with chicken broth)
- 1 cup roasted Brussels sprouts with balsamic glaze

Daily Total: ~1,510 calories | 120g protein | 32g fiber

Day 7: Sunday

Breakfast - 340 calories | 22g protein
• Breakfast burrito bowl:
- 2 scrambled eggs
- ¼ cup black beans
- 2 tbsp salsa
- 1 oz reduced-fat cheese
- ¼ avocado
- Handful of spinach

Snack - 190 calories | 20g protein
• Protein mug cake:
- Mix: 1 scoop protein powder + 1 egg + 2 tbsp almond flour
- Microwave 60-90 seconds
- Top with berries

Lunch - 380 calories | 35g protein
• Mediterranean chicken salad:
- 4 oz grilled chicken
- Mixed greens
- Cherry tomatoes, cucumber, red onion
- 2 tbsp hummus
- 1 tbsp olive oil + lemon dressing

Snack - 180 calories | 6g protein
• Trail mix (portion-controlled!):
- ¼ cup mixed nuts
- 2 tbsp dried cranberries

Dinner - 420 calories | 36g protein
• Turkey meatballs over zoodles:
- 5-6 turkey meatballs (homemade: ground turkey + egg + breadcrumbs)
- 2 cups zucchini noodles
- ¾ cup marinara sauce
- 1 tbsp parmesan cheese

Daily Total: ~1,510 calories | 119g protein | 29g fiber

Complete Grocery List

Print this list and check off what you already have. Quantities are for one person for the week.

Proteins

• Eggs (2 dozen)
• Chicken breast (2 lbs)
• Ground turkey, 93% lean (1.5 lbs)
• Salmon fillet (5 oz)
• Cod fillet (6 oz)
• Shrimp (5 oz)
• Canned tuna in water (1 can, 5 oz)
• Deli turkey (12 oz)
• Turkey sausage links (1 package)
• Tofu, extra firm (8 oz block) - if using
• Greek yogurt, plain 2% (large container, 32 oz)
• Cottage cheese (16 oz)
• Reduced-fat cheddar cheese (8 oz)
• Feta cheese (4 oz)
• String cheese (1 package)
• Protein powder (whey or plant-based, ~2 lbs)

Vegetables

• Spinach (2 bags or large container)
• Mixed salad greens (2 containers)
• Romaine lettuce (2 heads)
• Mushrooms (8 oz)
• Bell peppers (4-5 mixed colors)
• Cherry tomatoes (2 pints)
• Cucumber (3)
• Zucchini (4)
• Broccoli (2 crowns)
• Green beans (1 lb)
• Asparagus (1 bunch)
• Brussels sprouts (1 lb)
• Cauliflower (2 heads - for rice and mash)
• Carrots (1 lb)
• Celery (1 bunch)
• Red onion (2)
• Garlic (1 bulb)
• Spaghetti squash (1 medium)

Fruits

• Blueberries (1 pint)
• Strawberries (1 pint)
• Mixed berries, frozen (1 bag)
• Bananas (4-5)
• Apples (3-4)
• Peaches (2 fresh or 1 can in juice)
• Grapes (1 small bunch)
• Lemons (4)

Grains & Starches

• Oats, old-fashioned (1 container)
• Quinoa (1 lb)
• Brown rice (1 lb)
• Whole wheat bread (1 loaf)
• Whole grain English muffins (1 package)
• Whole wheat tortillas (1 package)
• Sweet potatoes (2 medium)
• Black beans, canned (1 can)
• Chickpeas, canned (2 cans)

Pantry Staples

• Olive oil
• Balsamic vinegar
• Low-sodium soy sauce
• Low-sodium teriyaki sauce
• Marinara sauce (2 jars, no added sugar)
• Hummus (8 oz container)
• Natural peanut butter
• Natural almond butter
• Almonds (raw, 8 oz)
• Walnuts (4 oz)
• Chia seeds
• Granola (low-sugar)
• Dried cranberries (small bag)
• Light mayo
• Mustard
• Salsa

Seasonings & Spices

• Salt and pepper
• Garlic powder
• Paprika
• Italian seasoning
• Cinnamon
• Dill
• Fresh herbs (parsley, basil - optional)

Beverages

• Unsweetened almond milk (or milk of choice)
• Water (plenty!)

Meal Prep Tips for Success

Sunday Prep Session (1.5-2 hours):

1. Cook proteins in bulk:
   • Bake 1.5 lbs chicken breast (season simply with salt, pepper, garlic)
   • Hard-boil 1 dozen eggs
   • Brown 1 lb ground turkey with basic seasoning
   • Portion into 4-6 oz servings, refrigerate or freeze
2. Prep grains:
   • Cook 2 cups quinoa (yields ~6 cups cooked)
   • Cook 2 cups brown rice
   • Portion into ½-¾ cup servings
3. Wash and chop vegetables:
   • Wash all greens, spin dry, store in containers with paper towels
   • Chop bell peppers, cucumbers, carrots, celery - store in separate containers
   • Cherry tomatoes - wash and store
4. Pre-make some snacks:
   • Hard-boiled eggs (already done!)
   • Portion trail mix into small containers or bags
   • Roast chickpeas for the week

The Hybrid Approach (Even Easier):

Can't face a full Sunday prep? Use this strategy:

• Proteins: Buy rotisserie chicken, use deli turkey, keep frozen Clean Eatz Kitchen meals on hand
• Carbs: Use microwavable rice packets, frozen pre-spiralized zucchini noodles
• Vegetables: Buy pre-washed greens, steam-in-bag vegetables
• Breakfast: Keep Clean Eatz Breakfast Sandwiches in freezer (ready in 3 minutes)

This reduces prep to 30 minutes while still hitting all your nutritional targets.

Tips for Managing GLP-1 Side Effects

If experiencing nausea:

• Reduce portions by 30-50% but eat more frequently
• Choose bland options from the plan (eggs, chicken, yogurt)
• Try cold or room-temperature foods instead of hot
• Replace solid meals with protein smoothies
• Eat slowly over 20-30 minutes

If constipated:

• Increase water intake (aim for 10 cups daily)
• Add extra vegetables and berries
• Include 1-2 tbsp ground flax or chia seeds daily
• Don't skip the beans/chickpeas in the meal plan
• Consider a fiber supplement if needed (psyllium husk)

If appetite is very low:

• Focus on protein first at each meal
• Use protein shakes for 1-2 meals daily
• Don't force large portions - eat smaller amounts more often
• Keep convenient options like Clean Eatz Kitchen frozen meals available

For comprehensive guidance on managing all GLP-1 side effects through nutrition, see our Complete GLP-1 Diet Guide.

Frequently Asked Questions

Can I use this meal plan if I'm on Ozempic or Wegovy?

Yes, this meal plan works for all GLP-1 medications including Ozempic (semaglutide), Wegovy (semaglutide), Mounjaro (tirzepatide), and Zepbound (tirzepatide). The high-protein, portion-controlled approach supports muscle preservation and minimizes side effects common to all GLP-1 medications.

What if I can't eat all the food listed?

Reduce portions by 25-50% if appetite is very low. The key is hitting your protein target (aim for at least 80g daily) even if you eat smaller amounts of everything else. Focus on protein first at each meal, then add vegetables and carbs as tolerated. When solid food is difficult, use protein shakes.

Can I substitute Clean Eatz Kitchen meals into this plan?

Absolutely! Swap any lunch or dinner with a meal from our High Protein Meal Plan (35g+ protein) or Weight Loss Meal Plan (20-25g protein, 400-500 calories). This simplifies meal prep while ensuring you meet your nutritional targets. Many GLP-1 users find this hybrid approach (cooking some meals, using prepared meals for others) works best.

Do I need to meal prep everything on Sunday?

Not necessarily. You can prep 2-3 days at a time, or use a hybrid approach: prep some components (proteins, grains) and use convenience items like rotisserie chicken or frozen Clean Eatz Kitchen meals for the rest. Choose what works for your energy level and current GLP-1 side effects.

Is this meal plan suitable for vegetarians?

Yes, with modifications. Substitute animal proteins with tofu, tempeh, seitan, Greek yogurt, cottage cheese, eggs, beans, and lentils. Focus on getting 20-30g protein per meal from plant sources. You may need to add protein powder to smoothies or use protein bars to hit your daily targets of 100-120g protein.

What if I'm experiencing severe nausea?

If nausea is severe, focus on the blander options in this plan (eggs, chicken, yogurt), reduce all portions by 40-50%, eat very slowly, and consider replacing 1-2 solid meals with protein smoothies. Cold foods may be better tolerated than hot. If persistent, contact your prescriber about dose adjustment. The Clean Eatz Weight Loss Meal Plan uses lighter preparations that many find easier to tolerate.

How much protein do I actually need?

This meal plan delivers 100-120g protein daily, which is appropriate for most adults on GLP-1 medications (roughly 1.0-1.5g per kg body weight). This amount helps preserve muscle mass during rapid weight loss. For detailed protein calculations and strategies, see our Ultimate GLP-1 Diet Guide.

Can I drink coffee while following this plan?

Yes! Coffee is fine in moderation. However, some GLP-1 users find caffeine on an empty stomach worsens nausea. Try having coffee with or after breakfast rather than first thing. If reflux is an issue, you may want to limit coffee or switch to lower-acid options. Keep it black or use minimal milk/cream to avoid excess calories.

Your Next Steps

You now have a complete, actionable 7-day meal plan designed specifically for GLP-1 users. Here's how to get started:

1. Print the grocery list and shop this weekend
2. Set aside 1-2 hours Sunday for basic meal prep (or use the hybrid approach)
3. Stock your freezer with convenient backup options like Clean Eatz Kitchen meals
4. Track your protein intake for the first week to ensure you're hitting targets
5. Adjust portions based on your appetite and tolerance

Want deeper guidance? This meal plan gives you the "what to eat." For the complete story on "why it works," side effect management strategies, and protein preservation science, read our Ultimate Guide to the GLP-1 Diet.

Want even easier? Let us handle the meal planning and cooking. Browse our dietitian-designed meal plans—every meal is macro-balanced, portion-controlled, and ready in minutes. No subscription, free shipping over $85.

Your GLP-1 journey doesn't have to mean spending hours in the kitchen or stressing about protein targets. With this meal plan as your guide and Clean Eatz Kitchen as your backup, you have everything you need to succeed.