Simple 7-Day GLP-1-Friendly Meal Plan for Beginners, Created by a Dietitian

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. 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. 

Why This Meal Plan Is Great for You

Research shows that people taking GLP-1 medications generally reduce their daily calorie intake by 16% to 39%. When eating fewer calories, it’s important to prioritize nutrient-dense foods to support your overall health. Eating enough protein, for example, is crucial for people who are eating fewer calories and losing weight because it helps maintain muscle mass and support a healthy metabolism.

This plan provides at least 100 grams of protein per day from a variety of sources, including poultry, seafood, meat, eggs, legumes, nuts and dairy. Fiber is another nutrient that many people fall short of, with just 5% of Americans reaching the recommended Daily Value of 28 grams per day. Eating enough fiber can help support healthy digestion, improve blood sugar levels, lower body weight and improve heart health. This fiber-rich plan provides an average of 38 grams per day. 

For healthy blood sugar management, we opted for a moderately low carbohydrate level, with 40% of the day’s calories coming from carbohydrates. To help keep blood sugar levels stable, we spread your carbohydrate intake evenly throughout the day and opted for fiber-rich carbohydrates, such as whole grains, legumes and fruit. Carbohydrates that contain fiber are digested more slowly than refined grains, which can help reduce blood sugar spikes. While we included the carbohydrate amount with each meal and snack, it’s important to remember that carbohydrates are just one piece of the puzzle. The fiber and protein content of a meal also play an important role in blood sugar management.

This 1,800-calorie meal plan includes modifications for 1,500 and 2,000 calories per day for those with different calorie needs. While we used to include modifications and meal plans for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (510 calories, 50g carbs)

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

Lunch (464 calories, 45g carbs)

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)

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.

Day 2

Breakfast (452 calories, 43g carbs)

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

Lunch (385 calories, 44g carbs)

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

Dinner (490 calories, 46g carbs)

Evening Snack (172 calories, 20g carbs)

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.

Day 3

Breakfast (485 calories, 45g carbs)

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

Lunch (418 calories, 53g carbs)

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

Dinner (429 calories, 49g carbs)

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.

Day 4

Breakfast (452 calories, 43g carbs)

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

Lunch (385 calories, 44g carbs)

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

Dinner (483 calories, 44g carbs)

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.

Day 5

Breakfast (452 calories, 43g carbs)

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

Lunch (379 calories, 48g carbs)

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

Dinner (568 calories, 50g carbs)

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.

Day 6

Breakfast (510 calories, 50g carbs)

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

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (379 calories, 48g carbs)

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

Dinner (433 calories, 45g carbs)

Evening Snack (122 calories, 15g carbs)

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. 

Day 7

Breakfast (510 calories, 50g carbs)

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

Lunch (324 calories, 43g carbs)

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

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (499 calories, 53g carbs)

Evening Snack (130 calories, 9g carbs)

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. 

How to Meal-Prep Your Week of Meals:

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 2 through 5. Store in four individual Mason jars or other containers for easy, portable breakfasts. 
2. You’ll find additional meal-prep callouts on Days 1, 4 and 6. 

High-Fiber & High-Protein Foods to Focus On:

• Vegetables
• Fruits
• Beans and lentils
• Whole grains
• Nuts and seeds
• Poultry
• Fish and seafood
• Lean meats
• Eggs
• Soy, including tofu and edamame
• Dairy

Nutrition Strategies When Taking a GLP-1 Medication:

Because GLP-1 medications can reduce your appetite, being strategic with your nutrition can help support your overall health. Here are a few strategies that may help: 

• Focus on Protein: Whether you’re taking a GLP-1 or not, losing weight can cause a breakdown of muscle mass. Fortunately, research shows that eating a high-protein diet can help. Including protein-rich foods at most meals and snacks can help preserve muscle mass when losing weight and support healthy blood sugar levels. A win-win!  
• Balance Carbohydrates: Eating approximately the same amount of carbohydrates at each meal can help support stable blood sugar levels, particularly for people with type 2 diabetes.8 For an extra blood sugar–balancing boost, opt for high-fiber carbohydrates and pair them with a protein source.
• Eat More Fiber: Fiber is a nutrient that most people don’t get enough of, and having a reduced appetite can make it even trickier to meet your fiber goals. Because fiber has so many health benefits, it’s an important nutrient to prioritize. You’ll find fiber in whole grains, beans, lentils, fruits, vegetables, nuts and seeds.3 
• Incorporate Smaller Meals and Snacks: Because GLP-1 medications slow digestion, eating large meals may exacerbate symptoms such as nausea and heartburn. Instead, opt for smaller, more frequent meals to help support digestion and reduce side effects.