GLP-1 meal plan: 7 days of small, protein-first meals for when your appetite has shrunk
When you're taking a GLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), the hard part usually isn't eating less. It's eating enough of the right things when a few bites fill you up. Big, greasy plates tend to sit badly, and if you only manage half a meal you want that half to be protein. This week is built around that: five small eating times a day instead of three big ones, a protein food at every meal, plenty of vegetables, beans and whole grains for fiber, and very little fried or heavy food. You cook a pot of chicken and white bean soup and a tray of egg bites on Sunday, and the rest is yogurt bowls, overnight oats and 20-minute dinners like salmon with quinoa or a turkey taco bowl. Worked out from USDA nutrient values for the exact portions listed, each day comes to about 1,250 to 1,400 calories and roughly 100 to 120 grams of protein (about 1,300 and 106 on average). The protein in each meal is in brackets. Treat the amounts as a starting point, not a target to force down: your prescriber or dietitian should set your own numbers.
For: Adults on a GLP-1 medication who are eating less and want simple, protein-forward meals that are easy on the stomach · ~1300 cal/day · ~106 g protein/day
Want this week sized to your appetite? Tell Cado you're on a GLP-1, that you want smaller, protein-first meals, and anything you don't eat (no fish, no dairy, vegetarian), and it picks recipes that fit, swaps ingredients in any recipe on request, and turns the week into one grocery list sorted by aisle that you can send to Instacart. When you're making the Sunday soup, say "Hey Cado" for the next step or a timer, hands-free.
Get this plan in CadoThe plan
Day 1
- BreakfastYogurt bowl: ¾ cup plain nonfat Greek yogurt, ½ cup raspberries and 1 tbsp chia seeds (20 g protein)191 cal · 20 g protein
- LunchChicken and white bean soup, a quarter of the pot (about 2½ cups) (38 g protein)305 cal · 38 g protein
- Snack½ cup 2% cottage cheese with ½ cup blueberries (12 g protein)134 cal · 12 g protein
- Dinner4 oz baked salmon with ½ cup quinoa and 1 cup steamed broccoli (33 g protein)439 cal · 33 g protein
- SnackA medium apple, sliced, with 1 tbsp peanut butter (4 g protein)190 cal · 4 g protein
Day 2
- Breakfast2 spinach and feta egg bites with 1 slice whole-wheat toast (19 g protein)263 cal · 19 g protein
- LunchChicken quinoa bowl: 3 oz sliced chicken breast, ½ cup quinoa, cucumber, cherry tomatoes and 2 tbsp hummus (34 g protein)344 cal · 34 g protein
- SnackA medium apple with 1 tbsp peanut butter (4 g protein)190 cal · 4 g protein
- DinnerChicken and white bean soup (about 2½ cups) with 1 slice whole-wheat toast (42 g protein)385 cal · 42 g protein
- Snack2 tbsp hummus with a handful of carrot sticks (3 g protein)106 cal · 3 g protein
Day 3
- BreakfastOvernight oats: ⅓ cup rolled oats, ½ cup 2% milk, ½ cup Greek yogurt and ½ cup blueberries (20 g protein)272 cal · 20 g protein
- LunchTuna salad made with Greek yogurt instead of mayo (one 5-oz can light tuna, celery, lemon) on 1 slice whole-wheat toast, with carrot sticks (30 g protein)229 cal · 30 g protein
- Snack½ cup shelled edamame, warmed, with a pinch of salt (9 g protein)94 cal · 9 g protein
- DinnerTurkey taco bowl: 3 oz seasoned ground turkey, ½ cup black beans, ½ cup brown rice, 2 tbsp salsa and ¼ avocado (34 g protein)484 cal · 34 g protein
- SnackA part-skim mozzarella string cheese and a pear (7 g protein)173 cal · 7 g protein
Day 4
- BreakfastYogurt bowl: ¾ cup plain nonfat Greek yogurt, ½ cup raspberries and 1 tbsp chia seeds (20 g protein)191 cal · 20 g protein
- LunchChicken and white bean soup (about 2½ cups) with 1 slice whole-wheat toast (42 g protein)385 cal · 42 g protein
- Snack½ cup shelled edamame (9 g protein)94 cal · 9 g protein
- DinnerShrimp and zucchini pasta: 4 oz shrimp, ¾ cup cooked whole-wheat pasta, 1 small zucchini, ½ cup marinara and 1 tbsp parmesan (37 g protein)445 cal · 37 g protein
- Snack½ cup 2% cottage cheese with ½ cup blueberries (12 g protein)134 cal · 12 g protein
Day 5
- Breakfast2 spinach and feta egg bites with 1 slice whole-wheat toast (19 g protein)263 cal · 19 g protein
- LunchChicken quinoa bowl: 3 oz chicken breast, ½ cup quinoa, cucumber, cherry tomatoes and 2 tbsp hummus (34 g protein)344 cal · 34 g protein
- Snack½ cup 2% cottage cheese with ½ cup blueberries (12 g protein)134 cal · 12 g protein
- DinnerTurkey taco bowl, round two: 3 oz ground turkey, ½ cup black beans, ½ cup brown rice, salsa and ¼ avocado (34 g protein)484 cal · 34 g protein
- SnackA string cheese and a pear (7 g protein)173 cal · 7 g protein
Day 6
- BreakfastOvernight oats: ⅓ cup rolled oats, ½ cup 2% milk, ½ cup Greek yogurt and ½ cup blueberries (20 g protein)272 cal · 20 g protein
- LunchBaked sweet potato topped with 3 oz ground turkey, 2 tbsp salsa and 2 tbsp Greek yogurt (29 g protein)314 cal · 29 g protein
- SnackA medium apple with 1 tbsp peanut butter (4 g protein)190 cal · 4 g protein
- DinnerThe last bowl of chicken and white bean soup with 1 slice whole-wheat toast (42 g protein)385 cal · 42 g protein
- Snack2 tbsp hummus with carrot sticks (3 g protein)106 cal · 3 g protein
Day 7
- Breakfast2 spinach and feta egg bites with 1 slice whole-wheat toast (19 g protein)263 cal · 19 g protein
- LunchGreek chicken salad: 3 oz chicken, cucumber, cherry tomatoes, ½ cup chickpeas, 1 oz feta, 1 tsp olive oil and lemon (38 g protein)402 cal · 38 g protein
- Snack½ cup 2% cottage cheese with ½ cup blueberries (12 g protein)134 cal · 12 g protein
- Dinner4 oz sheet-pan salmon with a small baked sweet potato and 1 cup roasted broccoli (31 g protein)430 cal · 31 g protein
- SnackA string cheese and a pear (7 g protein)173 cal · 7 g protein
Grocery list
Produce
- Baby spinach, one 5-oz box
- Broccoli, 2 crowns (or two 12-oz bags of frozen florets)
- Zucchini, 2 small
- Carrots, a 1-lb bag
- Celery, 1 small bunch
- Yellow onion, 1
- Garlic, 1 head
- Red bell pepper, 1
- Cucumbers, 2
- Cherry tomatoes, 1 pint
- Sweet potatoes, 2 small
- Avocado, 1
- Lemons, 2
- Apples, 3
- Pears, 3
- Raspberries, one 6-oz container
- Blueberries, 2 pints (or a bag of frozen)
Meat and fish
- Boneless skinless chicken breasts, 2 lb
- 93% lean ground turkey, 1 lb
- Salmon fillets, two 5-oz pieces
- Peeled shrimp, frozen, about 6 oz
Dairy and eggs
- Plain nonfat Greek yogurt, one 32-oz tub
- 2% cottage cheese, one 16-oz tub
- Eggs, ½ dozen
- Crumbled feta, 4 oz
- Part-skim mozzarella string cheese, 3 sticks
- 2% milk, 1 pint
- Grated parmesan, a small wedge or tub
Bread and grains
- Whole-wheat bread, 1 loaf
- Rolled oats, 1 canister
- Quinoa, ½ cup dry
- Brown rice, ½ cup dry
- Whole-wheat pasta, 1 box (you need about 2 oz dry)
Canned and dry goods
- Low-sodium chicken broth, one 48-oz carton
- Cannellini (white) beans, one 15-oz can
- Low-sodium black beans, one 15-oz can
- Chickpeas, one 15-oz can
- Light tuna in water, one 5-oz can
- Marinara sauce, 1 jar
- Salsa, 1 jar
- Hummus, one 10-oz tub
- Peanut butter, 1 jar
- Chia seeds, 1 small bag
Frozen
- Shelled edamame, 1 bag
Pantry
- Olive oil
- Italian seasoning or dried thyme
- Chili powder and ground cumin (for the turkey)
- Salt and pepper
Prep tips
- Eat the protein first. If you can only finish half the plate, let it be the chicken, fish, eggs, yogurt or beans. Many dietitians suggest aiming for roughly 25 to 30 grams of protein at main meals, which is where the lunches and dinners here land.
- Sunday, make the soup: soften 1 diced onion, 2 diced carrots and 2 cloves of garlic in 1 tbsp olive oil, add the 48-oz carton of low-sodium broth, 1 lb chicken breast and 1 tsp Italian seasoning, and simmer about 20 minutes until the chicken reaches 165°F. Lift it out, shred it, and return it to the pot with the drained can of cannellini beans and 1 diced zucchini. Simmer 5 more minutes, then stir in two handfuls of spinach and a squeeze of lemon. That's four bowls: Days 1, 2 and 4, plus one you freeze for Day 6 (cooked leftovers keep 3 to 4 days in the fridge).
- Also on Sunday, make the egg bites: whisk 6 eggs with a handful of chopped spinach, ¼ cup feta and ¼ cup diced red pepper, pour into 6 greased muffin cups and bake at 350°F for about 20 minutes, until set in the middle. Two per breakfast on Days 2, 5 and 7; they reheat in 30 seconds in the microwave.
- Roast the rest of the chicken (about 1 lb) at 425°F until it reaches 165°F, slice it, and keep it for the Day 2, 5 and 7 lunches. Cook ½ cup dry quinoa and ½ cup dry brown rice at the same time.
- Brown the ground turkey with 1 tsp each chili powder and cumin until no pink remains (165°F). It makes four 3-oz portions: Day 3 and 5 dinners, the Day 6 sweet potato, and one spare to freeze.
- Small portions are the point, so plate small and stop when you're comfortable. You can split any meal in two and eat the rest an hour or two later.
- Keep sipping water through the day; it's easy to forget when you're eating less. Go easy on fried, very fatty or very rich foods if they make you feel queasy, and on queasy days lean on the soup, yogurt and toast.
- Cook salmon to 145°F. Shrimp is done when it turns pink and opaque, about 2 to 3 minutes a side.
Questions
What should I eat on a GLP-1 medication?
Most guidance from clinics and dietitians comes down to the same few things: a protein food at every meal, plenty of vegetables, fruit, beans and whole grains for fiber, enough fluids, and smaller portions. Very fatty, fried or greasy foods are the ones people most often say make side effects like nausea worse. This plan follows that pattern, but your prescriber or dietitian knows your situation and should have the final word.
How much protein do I need on a GLP-1?
It depends on your body size, activity and health, so ask your prescriber or a dietitian for your number. Because you're eating less overall, it's easy to fall short, which is why each meal here is built around protein. The days in this plan come to about 100 to 120 grams, from chicken, fish, turkey, eggs, Greek yogurt, cottage cheese and beans, with no protein powder.
What if I'm not hungry enough to eat all of this?
Then don't force it. Eat the protein part of each meal first and let the starch go. Two small snacks are built in so you can spread food across the day instead of facing big plates. If you're regularly eating far less than this, or losing weight faster than your care team expects, tell them.
What are good meals for days when I feel nauseous?
Plain, lighter foods usually go down easiest: the brothy chicken and white bean soup, Greek yogurt, cottage cheese, toast, rice and simple baked chicken or fish. Eat slowly, stop before you feel full, and sip fluids between meals. If nausea or vomiting is severe or doesn't settle, contact your doctor.
Is there a free GLP-1 meal plan I can use?
This page is one: the full week, the grocery list and the prep steps are free to use. If you want it adjusted to your own portions, foods you don't eat, or a vegetarian version, Cado can rebuild the week for you and turn it into a grocery list.
Calories and protein are estimates calculated from USDA nutrient values (SR Legacy) for the portions listed; brands and exact amounts will vary. This is a general eating plan, not medical advice, and it doesn't change anything about your medication. Follow your prescriber's and dietitian's guidance on how much to eat, protein targets and side effects, especially if you have diabetes, kidney disease, a history of pancreatitis or gallbladder problems, or you're pregnant or breastfeeding.
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