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A complete meal plan designed to support nutrition while on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. Features smaller, high-protein meals that may help support your health goals.
This meal plan is for educational purposes only and is not medical advice. Always consult your healthcare provider before making dietary changes while taking GLP-1 medications. Individual nutritional needs vary, and your doctor can provide personalized guidance based on your specific health situation.
1,400-1,600 calories
4-5 smaller meals/day
25-35g per meal
Daily Totals
1600 cal • 135g protein
Plain Greek yogurt with berries, almonds, and a drizzle of honey
Vanilla protein powder, spinach, banana, and almond milk
Mixed greens, grilled chicken breast, cherry tomatoes, cucumber, olive oil dressing
Low-fat cottage cheese with mixed berries
Herb-crusted salmon fillet with roasted broccoli and asparagus
Daily Totals
1620 cal • 118g protein
Oat flour pancakes with protein powder, topped with sugar-free syrup
Two hard-boiled eggs with half an avocado and cherry tomatoes
Whole wheat tortilla with lean turkey, hummus, lettuce, and bell peppers
Plain Greek yogurt with chopped walnuts and cinnamon
Lean beef strips with mixed vegetables in a light soy-ginger sauce
Daily Totals
1600 cal • 132g protein
Three eggs scrambled with fresh spinach and a sprinkle of cheese
High-protein bar (20g+ protein) with a small apple
Tuna salad made with Greek yogurt, wrapped in butter lettuce leaves
Protein powder blended with frozen berries, topped with chia seeds
Herb-marinated chicken breast with roasted sweet potato and green beans
Daily Totals
1600 cal • 122g protein
Oats soaked with protein powder, almond milk, and topped with berries
Sliced turkey breast rolled with cucumber and cream cheese
Quinoa with grilled chicken, roasted vegetables, and tahini dressing
Steamed edamame with one string cheese
Lemon-herb baked cod with roasted cauliflower and a side salad
Daily Totals
1600 cal • 122g protein
Protein powder, Greek yogurt, banana, spinach, and almond butter
Hummus with sliced bell peppers, carrots, and cucumber
Grilled chicken over romaine with light Caesar dressing and parmesan
High-protein yogurt layered with berries and a sprinkle of granola
Lean turkey meatballs with spiralized zucchini and marinara sauce
Daily Totals
1600 cal • 125g protein
Three-egg omelet with bell peppers, mushrooms, and low-fat cheese
Whey protein shake blended with frozen mixed berries
Canned salmon over mixed greens with avocado and olive oil dressing
Low-fat cottage cheese with sliced almonds and a drizzle of honey
Garlic herb shrimp with quinoa pilaf and steamed broccoli
Daily Totals
1620 cal • 124g protein
Whole grain bread dipped in protein-enriched egg mixture, topped with berries
Small portion of nuts and seeds with Greek yogurt
Hearty chicken soup with vegetables and a small whole grain roll
Vanilla protein powder with unsweetened almond milk and cinnamon
Herb-crusted pork tenderloin with roasted Brussels sprouts and sweet potato
GLP-1 medications may reduce appetite and slow gastric emptying. Smaller, more frequent meals can help ensure adequate nutrition while supporting comfortable digestion.
Each meal provides 25-35g of protein to help maintain muscle mass and support satiety. Protein may also help stabilize blood sugar levels.
Stay well-hydrated throughout the day. Aim for 8-10 glasses of water, and consider drinking between meals rather than with meals to avoid feeling overly full.
This plan is a template. Feel free to swap similar foods based on your preferences, tolerances, and what your healthcare provider recommends.
Explore our full collection of high-protein recipes and meal plans designed to support your health goals.