Free 7-day GLP-1 meal plan
Seven days of small, protein-first meals, about 90 to 110 g of protein a day, using everyday supermarket food. Print it or save it as a PDF.
How to use this plan
- Portions are small on purpose. Eat until comfortably full, not until the plate is empty.
- Eat the protein part first, in case you fill up.
- Swap freely: any day's breakfast works on any other day. Vegetarian swaps are in brackets.
- Your target may differ. Work out your own protein target.
The 7 days
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Mon | Skyr with berries and a few nuts | Tuna and sweetcorn on half a jacket potato (beans) | 2 boiled eggs | Salmon, green beans, new potatoes (tofu) |
| Tue | 2 scrambled eggs on 1 slice wholegrain toast | Chicken and lentil soup (lentil soup with yogurt) | Cottage cheese with pineapple | Turkey mince chilli with a little rice (bean chilli) |
| Wed | Porridge made with milk, topped with Greek yogurt | Chicken wrap with salad (hummus and feta) | Glass of milk or kefir | Prawn stir-fry with vegetables and noodles (edamame) |
| Thu | Greek yogurt, banana, seeds | Egg salad sandwich on wholegrain bread | Beef jerky or a cheese stick | Chicken traybake with peppers and onions (halloumi) |
| Fri | Smoothie: milk, yogurt, frozen berries | Leftover traybake | Edamame beans | Baked cod, peas, a small portion of oven chips (veggie sausages) |
| Sat | Omelette with cheese and spinach | Lentil and vegetable soup with a bread roll | High-protein yogurt pot | Lean beef tacos with salad (tofu) |
| Sun | Smoked salmon and cream cheese on half a bagel (eggs) | Roast chicken, vegetables, 2 small roast potatoes (nut roast) | Milk or a small protein shake | Light: tomato soup and half a cheese toastie |
Most days come to about 90 to 110 g protein with typical portions. Values vary by brand and portion size.
Shopping list
- Fridge: skyr or Greek yogurt, cottage cheese, eggs, milk or kefir, cheese, chicken, salmon, cod, prawns, turkey mince, tofu.
- Cupboard: tinned tuna, lentils, beans, oats, rice, noodles, wholegrain bread and wraps, nuts and seeds.
- Fresh and frozen: berries, bananas, salad, peppers, onions, spinach, green beans, peas, new potatoes.
On low-appetite days
If you can't face a full meal, drink some of your protein (milk, kefir, a yogurt smoothie or a protein shake) and keep meals tiny but regular. Appetite is often lowest in the day or two after a weekly injection.
See the protein in every meal
SnapNosh shows the protein in a meal from one photo and tells you what's left for today. Made for life on a GLP-1.
Common questions
Is there a free GLP-1 meal plan?
Yes. This page has a free 7-day high-protein meal plan for people on Wegovy, Ozempic, Mounjaro or Zepbound, with a shopping list. Use the print button to save it as a PDF.
How much protein is in this GLP-1 meal plan?
Most days come to about 90 to 110 g of protein with typical portions, in line with the 80 to 120 g a day described in a 2025 expert advisory on GLP-1 nutrition.
Can vegetarians follow this GLP-1 meal plan?
Yes. Each meat or fish meal has a vegetarian swap in brackets, such as tofu, beans, lentils, halloumi or eggs.
Sources
- Nutritional priorities to support GLP-1 therapy for obesity (joint advisory, 2025)
- NHS: Eat well
- NHS: Semaglutide (Wegovy, Ozempic)
- NHS: Tirzepatide (Mounjaro)
This guide is general information about food and habits. It is not medical advice and doesn't replace advice from your doctor, pharmacist or dietitian. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. SnapNosh is not affiliated with them.