When your appetite is small, planning helps. This 7-day plan uses small, high-protein meals from our GLP-1 friendly recipe series. Each day has 3 small meals and 2 snacks. Together they give about 100 to 115 g of protein a day.
This plan is a protein base, not a full calorie plan. The listed foods add up to about 740 to 880 calories a day. Most adults need more than that. Add fruit, whole grains, vegetables, and healthy fats as your appetite allows. A registered dietitian can tell you how much you need.
Why This Works on GLP-1
- Protein at every meal. Each meal and snack has 9 to 30 g of protein.
- Small portions. Meals are 1 bowl, 1 small plate, or 1 glass. Snacks are smaller.
- Low in fat. Most meals have under 9 g of fat. Many people find lighter meals easier on queasy days.
- Repeat recipes. The plan uses a few recipes several times, so cooking stays simple.
The Recipes in This Plan
- Breakfast: our GLP-1 Friendly High-Protein Breakfast Egg Bites (3 bites), Protein Greek Yogurt Bowl for Small Appetites, or the High-Protein Smoothie for Days You Can’t Eat Much.
- Lunch and dinner: Gentle Chicken and Rice Soup, Lean Turkey Meatballs (4 meatballs), Baked Salmon Bites (6 bites), Low-Fat Shrimp Stir-Fry with 1/3 cup (53 g) cooked rice, or a bowl of broth with shredded chicken.
- Snacks: protein jello, cottage cheese pudding (1/2 cup / 140 g), and our protein snacks under 150 calories, such as cinnamon Greek yogurt or edamame.
7-Day Meal Plan
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| 1 | Egg bites | Chicken and rice soup | Salmon bites | Protein jello; cottage cheese + blueberries |
| 2 | Greek yogurt bowl | Turkey meatballs | Shrimp stir-fry + rice | Broth + gelatin mug; warm edamame |
| 3 | Protein smoothie | Chicken and rice soup | Salmon bites | Cinnamon Greek yogurt; tuna cucumber bites |
| 4 | Egg bites | Turkey meatballs | Shrimp stir-fry + rice | Cottage cheese pudding (half serving); protein jello |
| 5 | Greek yogurt bowl | Broth + chicken bowl | Turkey meatballs | Warm edamame; cottage cheese + blueberries |
| 6 | Protein smoothie | Chicken and rice soup | Salmon bites | Protein jello; tuna cucumber bites |
| 7 | Egg bites | Turkey meatballs | Shrimp stir-fry + rice | Cinnamon Greek yogurt; broth + gelatin mug |
Daily Totals
| Day | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 | 799 | 105.6 g | 39.3 g | 23.3 g | 3.4 g |
| 2 | 810 | 102.8 g | 67.3 g | 16.2 g | 11.3 g |
| 3 | 881 | 115.3 g | 67.3 g | 17.2 g | 7.8 g |
| 4 | 832 | 105.6 g | 57.8 g | 20.5 g | 6.1 g |
| 5 | 742 | 101.0 g | 51.4 g | 15.5 g | 9.2 g |
| 6 | 848 | 110.2 g | 64.1 g | 17.4 g | 7.1 g |
| 7 | 776 | 107.2 g | 47.6 g | 17.3 g | 5.8 g |
Totals add up the per-serving values of each recipe, all calculated from USDA FoodData Central (SR Legacy). They include only the foods listed in the plan.
Easy Add-Ons
Fiber in this plan is low on some days. These add-ons bring fiber and energy. Add them when you feel hungry.
| Add-on | Calories | Protein | Fiber |
|---|---|---|---|
| 1 small apple (149 g) | 78 | 0.4 g | 3.6 g |
| 1 medium banana (118 g) | 105 | 1.3 g | 3.1 g |
| 1 slice whole-wheat bread (32 g) | 81 | 4.0 g | 1.9 g |
| 1/2 cup cooked oatmeal (from 1/4 cup / 20 g dry oats) | 76 | 2.6 g | 2.0 g |
| 1 tbsp peanut butter (16 g) | 96 | 3.6 g | 0.8 g |
Values are from USDA FoodData Central (SR Legacy).
Tips
Meal prep
Plan 2 prep sessions: the day before Day 1, and Day 4. Each time, make 1 batch of egg bites, soup, meatballs, or salmon bites. Portion everything into small covered containers. Freeze extra soup and meatballs. Follow each recipe’s storage times. Cooked salmon and shrimp keep only 2 to 3 days in the fridge. Cook the shrimp stir-fry fresh on Days 2 and 7; Day 4 uses Day 2 leftovers. Freeze the meatballs for Days 5 and 7 and the soup for Day 6.
Grocery basics
- Plain nonfat Greek yogurt and low-fat (1%) cottage cheese
- Eggs, 99% lean ground turkey, chicken breast, salmon, and frozen peeled shrimp
- Low-sodium chicken broth and unflavored gelatin
- Fresh blueberries, frozen strawberries, bananas, broccoli, carrots, snow peas, and cucumbers
- Frozen shelled edamame and canned light tuna in water
How to adjust the plan
- Swap any meal for another one on the list. Protein stays similar.
- If a meal feels too big, eat half now and half later.
- On queasy days, choose the smoothie, broth mugs, or jello.
- Eat slowly and stop when you feel full.
For the full recipe list and a simple plate guide, see our GLP-1 friendly recipes guide.
FAQ
How much protein does this meal plan give?
About 100 to 115 g of protein a day, based on USDA data for each recipe. Your own needs may differ. A registered dietitian can help you set a goal.
Is this meal plan enough food for a whole day?
For most adults, no. The listed foods give about 740 to 880 calories a day. Add fruit, whole grains, vegetables, and healthy fats as your appetite allows, and ask your doctor or dietitian about your needs.
Can I repeat the same meals every day?
Yes. Swap meals freely. Choose foods you tolerate well, and add variety when you can.
This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.
