A Simple 7-Day High Protein Meal Plan for GLP-1 Medication Users
A practical weekly meal plan designed for Ozempic, Wegovy, and Mounjaro users. Small portions, high protein, easy to prepare, and gentle on the stomach.
Eating enough protein on GLP-1 medications like Ozempic, Wegovy, or Mounjaro can feel like a full-time job. Your appetite is low, portions feel huge, and planning meals when you barely want to eat is not exactly motivating.
This 7-day meal plan is designed specifically for GLP-1 users. Every day delivers 130-160g of protein through small, manageable portions that are gentle on the stomach. Each meal is simple to prepare and uses common ingredients.
Meal Plan Principles
- Protein first at every meal
- Small, frequent meals (4-5 eating occasions per day)
- Simple preparation - No elaborate cooking required
- Gentle on the stomach - Avoids heavy, greasy, or strongly flavoured foods
- Flexible - Swap similar protein sources freely
Day 1 (Monday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 2 scrambled eggs + 1 slice wholemeal toast | 18g |
| Snack | Whey protein shake with water | 25g |
| Lunch | Chicken breast salad (4 oz chicken, mixed greens, light dressing) | 30g |
| Snack | 1 cup Greek yogurt | 20g |
| Dinner | Baked salmon (5 oz) with steamed broccoli and rice | 30g |
| Total | ~143g |
Day 2 (Tuesday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Greek yogurt parfait (1 cup yogurt + berries + granola) | 22g |
| Snack | 2 hard-boiled eggs | 12g |
| Lunch | Turkey and cheese wrap (3 oz turkey, cheese, wholemeal tortilla) | 28g |
| Snack | Protein bar | 20g |
| Dinner | Lean ground turkey stir-fry (5 oz turkey, vegetables, soy sauce) with rice | 32g |
| Total | ~134g |
Day 3 (Wednesday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Protein smoothie (whey protein, banana, milk) | 30g |
| Snack | String cheese (2 sticks) | 14g |
| Lunch | Tuna salad (1 can tuna, light mayo, celery) on crackers | 24g |
| Snack | 1/2 cup cottage cheese with cucumber | 14g |
| Dinner | Chicken thighs (5 oz) with roasted vegetables | 32g |
| Total | ~134g |
Day 4 (Thursday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3-egg omelette with spinach and cheese | 24g |
| Snack | Beef jerky (1.5 oz) | 15g |
| Lunch | Shrimp bowl (5 oz shrimp, rice, avocado, cucumber) | 28g |
| Snack | Whey protein shake with water | 25g |
| Dinner | Grilled chicken breast (5 oz) with sweet potato and green beans | 33g |
| Total | ~145g |
Day 5 (Friday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Overnight oats with protein powder and peanut butter | 28g |
| Snack | 1 cup Greek yogurt | 20g |
| Lunch | Chicken caesar salad (4 oz chicken, romaine, parmesan, light dressing) | 30g |
| Snack | 1/2 cup edamame | 9g |
| Dinner | Baked cod (6 oz) with quinoa and roasted courgettes | 35g |
| Total | ~142g |
Day 6 (Saturday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Cottage cheese (1 cup) with berries and honey | 28g |
| Snack | 2 hard-boiled eggs | 12g |
| Lunch | Turkey burger (no bun) with side salad | 28g |
| Snack | Protein shake blended with banana | 27g |
| Dinner | Steak (5 oz sirloin) with roasted asparagus and baked potato | 38g |
| Total | ~153g |
Day 7 (Sunday)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Smoked salmon (3 oz) on toast with cream cheese | 20g |
| Snack | Greek yogurt with a handful of nuts | 22g |
| Lunch | Chicken soup (homemade or store-bought, protein-rich) | 22g |
| Snack | Protein bar | 20g |
| Dinner | Roast chicken breast (5 oz) with roasted root vegetables | 33g |
| Evening | 1/2 cup cottage cheese | 14g |
| Total | ~151g |
Meal Prep Tips
Sunday Prep (30-45 minutes)
Preparing a few things in advance makes the whole week easier:
- Hard-boil 8-10 eggs - Store in the fridge for quick snacks
- Cook 2 lbs chicken breast - Slice or shred for salads, wraps, and bowls
- Portion Greek yogurt into individual containers
- Wash and prep vegetables for quick assembly
- Make overnight oats for 2-3 days ahead
Stock Your Kitchen
Keep these staples on hand:
- Protein: Chicken breast, eggs, Greek yogurt, cottage cheese, canned tuna, turkey deli meat, whey protein powder
- Quick options: Protein bars, string cheese, beef jerky, pre-made protein shakes
- Base foods: Rice, wholemeal bread, tortillas, mixed greens, frozen vegetables
Adjusting for Your Weight
This plan delivers approximately 130-155g of protein per day. If you need more (for example, if you weigh over 160 lbs), the simplest adjustments are:
- Add an extra protein shake (+25g)
- Increase meat portions from 4 oz to 6 oz (+12-15g)
- Add a bedtime cottage cheese snack (+14g)
Use our Protein Calculator with the GLP-1 option to find your exact daily target.
Track Your Progress
This meal plan is a starting point. The most important thing is hitting your daily protein target consistently. Protein Pal makes it easy to log your meals and see whether you are on track each day.
Track your GLP-1 medication schedule alongside your nutrition with GLP Pal.
Key Takeaways
- 130-160g protein per day through small, frequent meals
- Simple, repeatable meals that require minimal cooking
- Protein first at every eating occasion
- Sunday meal prep saves time and ensures protein is always available
- Adjust portions based on your individual protein target
- Track daily to stay consistent