> *This article is educational only and is not medical advice. SmashMeals does not replace guidance from your physician, pharmacist, registered dietitian, bariatric team or prescribing provider.* > People do not need another complicated meal plan that lives in a notebook and never makes it to lunch. They need a fridge full of ready answers. That is what we try to build every week. > > — **Lew Kizer, Owner of SmashMeals** > "The food is delicious and there are a lot of options to choose from! It is super efficient and convenient. The peanut butter protein bars are out of this world!" > > — *Evan Rose, Public review aggregator* > "Smash Meals is very affordable and tastes amazing. I'll order again!" > > — *Customer review, Google via Birdeye* ## Meal plan rules Eat protein first. Use smaller meals if needed. Sip fluids through the day. Add fiber gradually. Keep easy snacks available. Split a meal if a full portion feels like too much. ## Day 1 **Breakfast:** Greek yogurt, gluten-free granola, and berries. **Lunch:** Grilled chicken salad. **Dinner:** Chicken quinoa vegetable bowl. **Snack:** Mixed fruit cup or peanut butter protein bar. ## Day 2 **Breakfast:** Southern Smash Cup with egg whites. **Lunch:** Ground beef taco bowl. **Dinner:** Salmon with rice and green beans. **Snack:** Hummus with gluten-free crackers. ## Day 3 **Breakfast:** Yogurt and oat blueberry breakfast cake with egg whites. **Lunch:** Egg Roll in a Bowl with ground turkey. **Dinner:** Arroz con Pollo. **Snack:** Greek yogurt or fruit. ## Day 4 **Breakfast:** Scrambled eggs, roasted vegetables and turkey bacon. **Lunch:** Grilled chicken salad. **Dinner:** Shrimp and cauliflower cheese grits. **Snack:** Protein balls if available. ## Day 5 **Breakfast:** Greek yogurt, granola, and berries. **Lunch:** Pulled pork quesadilla casserole if tolerated. **Dinner:** Garlic herb filet mignon plate with potatoes and vegetables. **Snack:** Gluten-free blueberry muffin or hummus. ## Day 6 **Breakfast:** Veggie scramble with bacon. **Lunch:** Grilled chicken quinoa vegetable bowl. **Dinner:** Shrimp scampi on zoodles. **Snack:** Mixed fruit cup. ## Day 7 **Breakfast:** Southern Smash Cup. **Lunch:** Egg Roll in a Bowl. **Dinner:** Ground beef taco bowl or grilled chicken salad. **Snack:** Greek yogurt, fruit, or a SmashMeals protein snack. ## What if you cannot finish a meal? Common. Eat the protein first, save the rest for later, eat slowly, and do not force oversized portions. Half now and half later is not failure — it''s strategy. ## What if you feel nauseated? Start simpler. Cool or bland foods, smaller portions, water between meals, and lower-fat options. Persistent or severe nausea should be discussed with a healthcare professional. ## How SmashMeals helps Build a flexible weekly routine with breakfasts, entrees, and snacks. Subscriptions optional — especially useful for GLP-1 users because appetite can change week to week. ## Bottom line A practical GLP-1 plan is not extreme — it is repeatable. Keep protein ready. Keep the meal simple. Keep the fridge stocked. ## Ready to Order? Build your week before it gets chaotic. Order SmashMeals before Thursday night at midnight and let us handle the cooking. ## Internal Links - [GLP-1 Meals Hub](/glp1) - [Weight Loss Meals](/weight-loss) - [Weekly Menu](/weekly-menu) - [Bariatric Line](/bariatric-line) - [Freezer Meals](/freezer-meals) - [Service Areas](/service-areas) - [Reviews](/reviews) - [How It Works](/how-it-works) - [FAQ](/faq) ## External Resources - [Mayo Clinic Diet — Side Effects from Weight Loss Drugs](https://diet.mayoclinic.org/us/blog/2024/managing-common-side-effects-from-weight-loss-drugs/) - [American Diabetes Association — Eating Healthy](https://diabetes.org/food-nutrition/eating-healthy) - [The Obesity Society — Nutritional Priorities for GLP-1 Therapy](https://www.obesity.org/nutritional-priorities-to-support-glp-1-therapy-for-obesity/) - [FDA Wegovy Prescribing Information](https://www.accessdata.fda.gov/drugsatfda_docs/label/2026/215256s029lbl.pdf) - [Zepbound Prescribing Information (Eli Lilly)](https://pi.lilly.com/us/zepbound-uspi.pdf) --- > *This article is educational only and is not medical advice. SmashMeals does not replace guidance from your physician, pharmacist, registered dietitian, bariatric team or prescribing provider.* **Orders close Thursday night at midnight.** --- ## A Word From Lew > "The best meal plan is the one a real person can actually follow on a busy week. We built SmashMeals to make good choices easier when life is full and appetite is unpredictable." > > — **Lew Kizer**, Owner of SmashMeals --- ## What Customers Are Saying > "The food is delicious and there is a lot of options to choose from! It is super efficient and convenient. The peanut butter protein bars are out of this world! Lewis is unbelievably nice and incredibly passionate about his business." > > — *Evan Rose, Public review aggregator* > "Smash Meals is very affordable and tastes amazing. I'll order again!" > > — *Customer review, Google via Birdeye* *Reviews shown for context only. Star ratings are not displayed unless independently verified.* --- ## Keep Learning About GLP-1 Meals - [What to Eat on Ozempic, Wegovy and Mounjaro](/blog/what-to-eat-on-ozempic-wegovy-mounjaro) — The practical food guide that sets up this plan. - [Why Protein Matters More on Ozempic](/blog/why-protein-matters-on-ozempic) — The science behind the protein-first approach. - [GLP-1 Meal Prep: How SmashMeals Solves the Hardest Part](/blog/glp-1-meal-prep-smashmeals) — Make the plan easier with done-for-you meals. ### Explore SmashMeals - [GLP-1 Meals hub](/glp1) · [Weight Loss Meals](/weight-loss) · [This Week's Menu](/menu) - [Shipping](/shipping) · [Locations](/locations) · [Bariatric Meals](/bariatric-meals) - [Reviews](/reviews) · [FAQ](/faq) --- ## Make GLP-1 Eating Easier This Week SmashMeals gives you gluten-free, macro-counted, protein-forward meals with subscriptions optional weekly ordering. Choose the meals that fit your week, stock the fridge and make the next good choice easier. **[Order This Week's Menu →](/menu)** *Orders close Thursday night at midnight. $30 $30 flat-rate FedEx Ground shipping (Tuesday delivery) is available where eligible.*