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

Follow along for a week of high-protein, high-fiber recipes that can help support your health goals.

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. 

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%.2 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.3 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.45

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.,