7-Day GLP-1 Meal Plan

High-Protein • Small Portions • 1300–1600 Calories
Gentle, comfort-food meals made for tiny appetites, nausea days, and hitting 80–90g protein without feeling sick.

If you're on Ozempic®, Wegovy®, Mounjaro®, or Zepbound… this is for you.

Eating on GLP-1 is hard.
Some days food feels too heavy.
Some days nothing sounds good.
Some days you worry you aren't eating enough protein.

And searching Reddit for “what to eat on GLP-1” gets overwhelming fast.

That’s why I made this plan.

It’s a full 7-day guide built around tiny portions, high-protein meals, and comfort foods that feel safe on GLP-1 — all based on the real struggles we talk about every day in the community.

This is the exact type of structure that helps you eat enough, feel steady, and avoid the “I feel horrible, I barely ate today” cycle.

What’s Inside

✔️ 7-Day GLP-1 Meal Plan

Small-portion meals (1 bowl, mini cups, tiny bites) that sit light but keep your protein high.

✔️ 80–90g Protein Per Day

Without protein shakes or giant salads your stomach can’t handle.

✔️ 1300–1600 Daily Calories

Every dinner includes optional calorie boosts so you can hit your target when you need more fuel.

✔️ Full Recipe Library

Step-by-step, nausea-friendly meals that actually taste good.

✔️ Shopping List

Everything organized so groceries feel simple, not stressful.

✔️ Lazy Day Meal Ideas

For nausea days, low-energy days, or when appetite drops to zero.

Everything is written in warm, simple language with tiny GLP-1-friendly portions and gentle textures.

What the Meals Feel Like

These are the exact types of meals inside:

• Chicken teriyaki mini bowls
• Breakfast egg bakes
• Mini taco cups
• Honey garlic salmon bowls
• Cozy chicken soups
• High-protein mac & cheese (small bowl)
• Warm garlic toast bites
• Turkey roll-ups
• Protein oat bakes
• Comfort skillets with crispy edges

All fast.
All gentle.
All made for real GLP-1 digestion.

Why This Works for GLP-1 Users

This plan is built around:

✔️ Small volume

Tiny bowls, mini portions — easy to finish on low-appetite days.

✔️ High protein

80–90g/day without force-eating.

✔️ Low-fat, nausea-friendly recipes

Most GLP-1 users can’t tolerate heavy, greasy meals.

✔️ Comfort foods that don’t feel overwhelming

Warm, soft textures.
Simple flavors.
Light ingredients.

✔️ Optional calorie boosts up to 1600 kcal/day

For days when your body needs more fuel.

This plan isn’t restrictive. It’s stabilizing.
It’s made to help you feel good while your medication does its job.

📄 Format & Access

• Instant digital download
• PDF format
• Printable (US Letter + A4)
• You can use it every week
• Personal use only