GLP-1 Meal Plan: A Practical Weekly Framework for Protein, Calories, and Tolerance
What makes a GLP-1 meal plan different
A standard weight-loss meal plan optimises for caloric deficit. A GLP-1 meal plan solves a different problem: you already have the deficit (the drug creates it). What you need is a structure that ensures adequate protein intake, reasonable micronutrient coverage, and manageable eating despite suppressed appetite and possible food aversions.
The principles this plan is built around:
- Protein target: 100–130 g/day — achievable with deliberate food choices; not achievable by accident on GLP-1
- Caloric floor: 1,200–1,500 kcal/day — the minimum for nutritional adequacy
- Three eating occasions per day minimum — distributes protein synthesis stimuli
- Protein leads every meal — eat protein before other food while eating capacity is highest
- No meal depends on a food that commonly causes aversion — alternatives built in for red meat, chicken aversions
The basic daily structure
Meal 1 (Breakfast, ~7–9 am) Target: 25–35 g protein, 300–400 kcal Focus: A meal that can be eaten with low or no morning appetite. Liquid or soft foods tolerated.
Meal 2 (Lunch, ~12–1 pm) Target: 30–40 g protein, 400–500 kcal Focus: The largest protein hit of the day. Eat protein component first.
Meal 3 (Dinner, ~5:30–7 pm) Target: 25–35 g protein, 300–400 kcal Focus: Smaller than lunch is fine. GLP-1 patients often have lower evening appetite.
Optional supplement (any time protein tracking shows a shortfall) Target: 20–25 g protein, ~150 kcal Format: Protein shake, Greek yogurt, cottage cheese, or protein bar
A seven-day framework
This is a framework, not a rigid prescription. Substitute freely within categories (any white fish for salmon, cottage cheese for Greek yogurt, etc.).
Day 1
Breakfast: Full-fat Greek yogurt (200 g) + 1 tbsp chia seeds + handful of berries
- Protein: ~22 g | Cal: ~280
Lunch: 2 eggs scrambled with 80 g smoked salmon + 30 g cheddar + baby spinach
- Protein: ~38 g | Cal: ~480
Dinner: 150 g baked cod fillet + ½ cup cooked lentils + steamed broccoli + olive oil
- Protein: ~38 g | Cal: ~390
Daily total: ~98 g protein, ~1,150 kcal Note: Add a protein shake (25 g protein, ~150 kcal) if below 1,200 kcal or 100 g protein.
Day 2
Breakfast: Protein shake (25 g whey isolate) blended with 150 ml whole milk + frozen banana
- Protein: ~32 g | Cal: ~340
Lunch: 175 g tinned salmon (drained) + ½ avocado + cucumber + olive oil + lemon
- Protein: ~35 g | Cal: ~430
Dinner: 150 g chicken thighs (roasted) + 200 g roasted sweet potato + green salad
- Protein: ~32 g | Cal: ~440
Daily total: ~99 g protein, ~1,210 kcal
Day 3 (aversion-adapted — no meat or fish)
Breakfast: 3-egg omelette with 40 g feta + spinach + cherry tomatoes
- Protein: ~26 g | Cal: ~340
Lunch: 200 g cottage cheese + ½ cup edamame + cucumber + rice crackers
- Protein: ~38 g | Cal: ~350
Dinner: 200 g firm tofu (stir-fried) + broccoli + soy sauce + ½ cup cooked brown rice
- Protein: ~22 g | Cal: ~370
Supplement: Greek yogurt (150 g) + almond butter (1 tbsp)
- Protein: ~16 g | Cal: ~220
Daily total: ~102 g protein, ~1,280 kcal
Day 4
Breakfast: Overnight oats (40 g rolled oats + 250 ml full-fat milk + 1 scoop protein powder + chia seeds — made night before)
- Protein: ~35 g | Cal: ~450
Lunch: 200 g king prawns + mixed salad + avocado + olive oil + lemon
- Protein: ~34 g | Cal: ~380
Dinner: 130 g salmon fillet (pan-fried) + courgette noodles + pesto (1 tbsp) + parmesan
- Protein: ~33 g | Cal: ~420
Daily total: ~102 g protein, ~1,250 kcal
Day 5
Breakfast: 2 poached eggs on 1 slice wholegrain toast + half avocado
- Protein: ~18 g | Cal: ~350
Lunch: Chicken breast (130 g, cold sliced) + hummus + crudités + wholegrain pitta
- Protein: ~35 g | Cal: ~470
Dinner: Lentil soup (2 cups) with 50 g Greek yogurt stirred in + wholegrain bread
- Protein: ~22 g | Cal: ~380
Supplement: Premier Protein shake (1 can)
- Protein: ~30 g | Cal: ~160
Daily total: ~105 g protein, ~1,360 kcal
Day 6
Breakfast: Full-fat Greek yogurt (200 g) + 30 g granola (low sugar) + 1 tbsp peanut butter
- Protein: ~22 g | Cal: ~380
Lunch: Sardines on toast (2 sardines in olive oil) + salad + cherry tomatoes
- Protein: ~28 g | Cal: ~380
Dinner: 160 g grilled mackerel + 200 g roasted new potatoes + tenderstem broccoli
- Protein: ~32 g | Cal: ~450
Supplement: Cottage cheese (100 g) + a few berries
- Protein: ~12 g | Cal: ~120
Daily total: ~94 g protein, ~1,330 kcal
Day 7 (lower appetite / high nausea fallback)
When appetite is very low (post-injection day, dose escalation week), a fallback structure:
Breakfast: Protein shake (cold, small sips) — 25 g protein, 180 kcal
Lunch: 200 g cottage cheese + half an avocado — 26 g protein, 330 kcal
Dinner: 2 scrambled eggs with 30 g cheddar on 1 rice cake — 18 g protein, 280 kcal
Evening: 150 g Greek yogurt — 15 g protein, 130 kcal
Daily total: ~84 g protein, ~920 kcal This is below the target floor. This is an acceptable one-day minimum during active nausea. Recovery to normal eating the next day is the goal, not sustained eating at this level.
Adapting for different intolerances
Dairy-free: Replace Greek yogurt with coconut yogurt + pea protein powder. Replace cottage cheese with silken tofu blended smooth. Replace cheese with nutritional yeast.
Vegetarian/vegan: Replace fish and poultry with tofu, tempeh, edamame, lentils, chickpeas, and protein powder. Protein targets are achievable but require more volume and planning.
Gluten-free: Most of this plan is naturally low-gluten. Substitute oats with certified GF oats; pitta with rice cakes; toast with GF bread.
What this plan does not prescribe
This plan does not specify exact snacks, exact eating times, or exact calorie counts. Those variables should adjust to actual hunger, schedule, and GLP-1 tolerance at any given week. The non-negotiables are:
- Three eating occasions minimum per day
- Protein eaten first at every meal
- 100 g protein minimum, 1,200 kcal minimum
- A protein supplement on any day when whole food alone is insufficient