7-Day GLP-1 Friendly Meal Plan for Beginners

If you’ve been prescribed a GLP-1 medication, such as Wegovy or Ozempic, to help treat type 2 diabetes or obesity, you may have noticed a change in your eating habits. In addition to helping the pancreas release the correct amount of insulin to help manage high blood sugar levels, GLP-1 medications can slow down digestion and decrease your appetite.1 Because you might not be eating as much as before, you may be wondering how to ensure your body is getting all of the nutrients it needs. 

 

In this simple GLP-1-friendly meal plan for beginners, we map out a week of meals and snacks tailored to help support people taking these medications. The plan is designed to be high in fiber and protein to help ensure adequate intake. It’s also balanced in carbohydrates to help keep your blood sugar levels stable throughout the day. All of the recipes feature simple ingredient lists and require just 30 minutes (or less!) of active cooking time. You’ll also find meal-prep tips throughout and three different calorie levels to choose from. Though we created this meal plan for people taking GLP-1 medications, this routine can work for most people—even if they aren’t currently taking a GLP-1. 

Breakfast (510 calories, 50g carbs)

  • 1 serving Huevos Divorciados (Divorced Eggs)
 

A.M. Snack (170 calories, 14g carbs)

  • 1 serving Cottage Cheese-Berry Bowl
 

Lunch (464 calories, 45g carbs)

  • 1 serving Avocado Tuna Salad
  • 1 large pear
 

P.M. Snack (125 calories, 18g carbs)

  • ½ cup nonfat plain strained yogurt, such as Greek-style 
  • 1 medium peach
 

Dinner (528 calories, 45g carbs)

  • 1 serving Creamy Chicken Florentine Casserole 
  • 1 serving Roasted Cabbage Salad
 


Meal-Prep Tip: Reserve 3 servings of Creamy Chicken Florentine Casserole to have for lunch on Days 2 through 4.

 

Daily Totals: 1,797 calories, 84g fat, 101g protein, 172g carbohydrate, 40g fiber, 1,871mg sodium.

 

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit Roasted Cabbage Salad at dinner. 

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Breakfast (452 calories, 43g carbs)

  • 1 serving Overnight Oats with Chia Seeds
  • ½ cup nonfat plain strained yogurt, such as Greek-style 
 

A.M. Snack (170 calories, 14g carbs)

  • 1 serving Cottage Cheese-Berry Bowl
 

Lunch (385 calories, 44g carbs)

  • 1 serving Creamy Chicken Florentine Casserole 
  • 1 medium orange
 

P.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Dinner (490 calories, 46g carbs)

  • 1 serving One-Skillet Garlicky Salmon and Broccoli
  • â…” cup cooked brown rice
 

Evening Snack (172 calories, 20g carbs)

  • 1 serving Tzatziki Cucumber Slices
  • ½ cup blueberries
 

Daily Totals: 1,791 calories, 71g fat, 115g protein, 182g carbohydrate, 34g fiber, 1,771mg sodium.

 

Make it 1,500 calories: Omit the yogurt at breakfast and the orange at lunch, plus omit evening snack.

 

Make it 2,000 calories: At breakfast, increase to 1 cup yogurt and add ¼ cup sliced almonds.

Breakfast (485 calories, 45g carbs)

  • 1 serving Overnight Oats with Chia Seeds
  • ½ cup nonfat plain strained yogurt, such as Greek-style 
  • 1 Tbsp. sliced almonds
 

A.M. Snack (170 calories, 14g carbs)

  • 1 serving Cottage Cheese-Berry Bowl
 

Lunch (418 calories, 53g carbs)

  • 1 serving Creamy Chicken Florentine Casserole 
  • 1 medium apple
 

P.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Dinner (429 calories, 49g carbs)

  • 1 serving Quick Gochujang Pork & Rice Bowls
 

Evening Snack (176 calories, 9g carbs)

  • ¼ cup unsalted dry-roasted shelled pistachios
 


Daily Totals: 1,800 calories, 79g fat, 101g protein, 185g carbohydrate, 34g fiber, 1,471mg sodium.

 

Make it 1,500 calories: Omit yogurt and sliced almonds at breakfast and omit evening snack.

 

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Breakfast (452 calories, 43g carbs)

  • 1 serving Overnight Oats with Chia Seeds
  • ½ cup nonfat plain strained yogurt, such as Greek-style 
 

A.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Lunch (385 calories, 44g carbs)

  • 1 serving Creamy Chicken Florentine Casserole 
  • 1 medium orange
 

P.M. Snack (173 calories, 16g carbs)

  • 1 cup nonfat plain strained yogurt, such as Greek-style 
  • ½ cup sliced strawberries
  • 1 serving No-Added-Sugar Chia Seed Jam
 

Dinner (483 calories, 44g carbs)

  • 1 serving White Bean Enchilada Skillet 
  • 1 serving Cauliflower Rice 
 

Evening Snack (176 calories, 9g carbs)

  • ¼ cup unsalted dry-roasted shelled pistachios
 


Meal-Prep Tip: Reserve 2 servings White Bean Enchilada Skillet to have for lunch on Days 5 and 6.

 

Daily Totals: 1,791 calories, 83g fat, 102g protein, 171g carbohydrate, 39g fiber, 1,967mg sodium.

 

Make it 1,500 calories: Omit the yogurt at breakfast and the orange at lunch, plus omit evening snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch.

Breakfast (452 calories, 43g carbs)

  • 1 serving Overnight Oats with Chia Seeds
  • ½ cup nonfat plain strained yogurt, such as Greek-style 
 

A.M. Snack (170 calories, 14g carbs)

  • 1 serving Cottage Cheese-Berry Bowl
 

Lunch (379 calories, 48g carbs)

  • 1 serving White Bean Enchilada Skillet 
  • 1 medium bell pepper, sliced
 

P.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Dinner (568 calories, 50g carbs)

  • 1 serving Creamy Lemon Pasta with Shrimp 
  • 1 serving Cacio e Pepe Kale Salad
 

Evening Snack (104 calories, 12g carbs)

  • 1 cup low-fat plain kefir
 


Daily Totals: 1,795 calories, 81g fat, 104g protein, 182g carbohydrate, 34g fiber, 1,871mg sodium.

 

Make it 1,500 calories: Omit the sliced bell pepper at lunch and the Cacio e Pepe Kale Salad at dinner, plus omit evening snack.

 

Make it 2,000 calories: Increase to 1 cup yogurt at breakfast and add 3 Tbsp. hummus to lunch.

Breakfast (510 calories, 50g carbs)

  • 1 serving Huevos Divorciados (Divorced Eggs)
 

A.M. Snack (176 calories, 9g carbs)

  • ¼ cup unsalted dry-roasted shelled pistachios
 

Lunch (379 calories, 48g carbs)

  • 1 serving White Bean Enchilada Skillet 
  • 1 medium bell pepper, sliced
 

P.M. Snack (173 calories, 16g carbs)

  • 1 cup nonfat plain strained yogurt, such as Greek-style 
  • ½ cup sliced strawberries
  • 1 serving No-Added-Sugar Chia Seed Jam
 

Dinner (433 calories, 45g carbs)

  • 1 serving Chicken & Kale Soup 
  • 1 thin (½-oz.) slice whole-wheat baguette 
  • 1 serving Lemon-Shallot Vinaigrette over 2 cups mixed greens
 

Evening Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 


Meal-Prep Tip: Reserve 1 serving Chicken & Kale Soup to have for lunch tomorrow. 

 

Daily Totals: 1,793 calories, 77g fat, 104g protein, 183g carbohydrate, 43g fiber, 2,219mg sodium.

 

Make it 1,500 calories: Change A.M. snack to 1 serving Tzatziki Cucumber Slices, omit bell pepper at lunch and omit the mixed greens with Lemon-Shallot Vinaigrette at dinner.

 

Make it 2,000 calories: Add 1 clementine to A.M. snack and add ½ avocado, sliced, to the side salad at dinner. 

Breakfast (510 calories, 50g carbs)

  • 1 serving Huevos Divorciados (Divorced Eggs)
 

A.M. Snack (170 calories, 14g carbs)

  • 1 serving Cottage Cheese-Berry Bowl
 

Lunch (324 calories, 43g carbs)

  • 1 serving Chicken & Kale Soup
  • 1 cup sliced strawberries
 

P.M. Snack (176 calories, 9g carbs)

  • ¼ cup unsalted dry-roasted shelled pistachios
 

Dinner (499 calories, 53g carbs)

  • 1 serving Creamy Garlic-Parmesan Butter Beans
 

Evening Snack (130 calories, 9g carbs)

  • 1 serving Tzatziki Cucumber Slices
 

Daily Totals: 1,809 calories, 81g fat, 102g protein, 178g carbohydrate, 40g fiber, 1,981mg sodium.

 

Make it 1,500 calories: Change A.M. snack to ½ cup low-fat plain kefir, change P.M. snack to 1 serving White Bean–Stuffed Mini Bell Peppers, and omit evening snack.

 

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.