7-Day GLP-1 Meal Plan With Recipes and a Printable PDF

A week of meals that follow the five rules of the GLP-1 diet: protein first, portions you can finish, fiber that builds through the day, and nothing fried or heavy. Every slot is a recipe from the GLP AI app's catalog, one portion each, so the day's calories, protein and fiber are added up from the recipe data rather than typed in. Across the week the days land at about 1,300–1,480 kcal, 105–125 g of protein and 25–41 g of fiber.

Who this plan is for, and what it is not

It is a template for an adult on Zepbound, Mounjaro, Wegovy or Ozempic who wants a week of meals that respect a small appetite. It is not personalised: your calorie needs depend on your size and activity, and your protein target on your weight, which the GLP-1 protein calculator works out. If you take insulin or a sulfonylurea, have kidney disease, a history of pancreatitis or gallbladder disease, or an eating disorder, run any plan past your prescriber or a registered dietitian first. If a day's total is more than you can eat, keep the protein and drop the grain; if it is less than you need, add a snack from the list below.

The plan

Recipe nutrition is per portion from the GLP AI recipe catalog; snack nutrition for a logged food (a cup of berries with cottage cheese, an apple with peanut butter) is the app's own estimate for that log. The Meal Score column is the app's GLP-1 Meal Score for that recipe or food.

How to use it

1. Shop once, cook in twos. Most dinners make two portions; the second one is a lunch or a dinner later in the week, which is why the grocery list below is per recipe and not per day.
2. Swap within a list. Any recipe in the same list on the recipes hub (breakfast for breakfast, dinner for dinner) keeps the day's shape. The swaps below are the ones people ask for most.
3. Shot day gets the Saturday pattern. A no-cook breakfast, a cold lunch, a 15-minute dinner and a small snack. If the day after your injection is harder than the day itself, move the pattern to match.
4. Protein first, every plate. If you stop early, the protein has already gone in; the high-protein foods ranking shows which foods carry the most per calorie.
5. Fluids on a schedule. Water between meals, broth or an unsweetened electrolyte drink on a rough day.

Swaps

Grocery list

Ingredient amounts are for the whole recipe, as the app shows them; a two-portion recipe cooked once covers two slots. Snack foods (berries, cottage cheese, Greek yogurt, an apple, peanut butter, chia seeds) are in the food list.

Where the numbers come from

Calories, protein and fiber per portion come from the GLP AI recipe catalog, the same records the app shows on a recipe page. The day totals on this page are computed from those records when the site is built; nothing is typed in. The protein target the plan is built around follows the 2025 joint advisory from four US nutrition and obesity societies (ACLM, ASN, OMA and The Obesity Society), which reports 1.2 to 2.0 g per kg of adjusted body weight a day during major weight loss, or 80–120 g a day as a simpler target. The fiber aim follows the Dietary Guidelines for Americans ratio of 14 g per 1,000 calories. The labels for Zepbound and the other GLP-1s say the injection can be given with or without meals and list no foods to avoid.