**A workable 7-day GLP-1 meal plan is protein-first and volume-light: three small meals plus one protein snack a day, no fried food, no heavy cream sauces, and permission to eat less on the days after a dose.** The week below is built from real SmashMeals menu items with their posted macros. Adding up only what is printed on this page, it averages **~1,249 calories and ~113g of protein per day**, with a low day of 923 calories and a high day of 1,520. Use the "Print this 7-day plan" button on the article to open a clean print view — navigation and related-article blocks are stripped out, and your print dialog's "Save as PDF" option turns it into a file you can keep. The most searched question among GLP-1 medication users isn't how the drug works. It's what to eat. The medication handles appetite. Your job is making sure what does go in — even in smaller amounts — is doing real work: protein leading every plate, carbs moderate and low-glycemic, fried and heavily creamed food skipped, and portions sized for a stomach that empties more slowly than it used to. ## What to aim for on a GLP-1 — and what not to fixate on There is no single calorie or protein number that fits every GLP-1 patient. Body size, medication, dose stage, activity and medical history all move the target, and clinical guidance for GLP-1 treatment emphasises adequate protein alongside resistance training rather than one universal gram figure. Ask your prescriber or a registered dietitian what applies to you. What holds up regardless of the number: - **Protein leads every plate.** When total intake drops, protein has to be the part that survives. - **Carbs are moderate and low-glycemic** rather than eliminated — rice, quinoa, sweet potato, fruit. - **Fat is moderate.** Fried food and cream sauces are the items GLP-1 patients most often report struggling with. - **Low days are expected.** Eating less after a dose increase is normal; protect protein first and let calories fall. ## The 7-day plan ### Day 1 — Monday (~1,200 cal · 111g protein) - **Breakfast: Baked Cheesy Egg Whites (Turkey Bacon)** — ~280 cal · 28g protein · 8g carbs · 12g fat. High-protein start, low carb, soft texture that's easy on a newly medicated stomach. - **Lunch: Grilled Chicken w/ Asparagus** — ~320 cal · 35g protein · 10g carbs · 9g fat. Lean protein plus a non-starchy vegetable. - **Snack: Peanut Butter Protein Balls (3 × 1oz)** — ~180 cal · 12g protein. A protein bridge between meals. - **Dinner: Steak Bite & Rice Bowl** — ~420 cal · 36g protein · 32g carbs · 11g fat. Satisfying without being heavy. ### Day 2 — Tuesday (~1,360 cal · 127g protein) - **Breakfast: Smoked Brisket & Egg Scramble (low carb)** — ~310 cal · 30g protein · 5g carbs · 18g fat. - **Lunch: Buffalo Chicken Power Bowl** — ~380 cal · 38g protein · 28g carbs · 10g fat. - **Snack: Greek Yogurt, Granola & Fresh Mixed Berries** — ~380 cal · 27g protein · 61g carbs · 5g fat. The carb-heaviest item in the week; best on a higher-energy day. - **Dinner: Shrimp & Asparagus Plate** — ~290 cal · 32g protein · 12g carbs · 8g fat. ### Day 3 — Wednesday, low-appetite day (~923 cal · 91g protein) Positioned mid-week on purpose. If your injection is early in the week, this is often when tolerance is worst. - **Breakfast: Bariatric-Friendly Cinnamon Protein Egg Soufflé Cup** — ~200 cal · 22g protein · 8g carbs · 8g fat. - **Lunch: Grilled Chicken Salad** — ~263 cal · 24g protein · 6g carbs · 15g fat. Swap greens for cooked vegetables if raw fiber sits badly. - **Snack: Smash Snack Pack** — ~150 cal · 10g protein. - **Dinner: Grilled Chicken w/ Broccoli** — ~310 cal · 35g protein · 12g carbs · 8g fat. Lower calories on a hard day is expected. Protect the protein even when the calories fall. ### Day 4 — Thursday, order day (~1,310 cal · 109g protein) Ordering closes Thursday at 11:59 PM ET. - **Breakfast: Turkey Hash w/ Fried Egg** — ~320 cal · 28g protein · 22g carbs · 12g fat. - **Lunch: Korean Beef Bowl** — ~420 cal · 35g protein · 38g carbs · 12g fat. - **Snack: Peanut Butter Protein Balls** — ~180 cal · 12g protein. - **Dinner: Chicken Burrito Bowl** — ~390 cal · 34g protein · 40g carbs · 9g fat. ### Day 5 — Friday (~1,260 cal · 119g protein) - **Breakfast: Egg White, Mozzarella & Sausage Omelet** — ~300 cal · 32g protein · 4g carbs · 16g fat. - **Lunch: Smoky Brisket Power Bowl** — ~440 cal · 38g protein · 36g carbs · 14g fat. - **Snack: Oreo Protein Pudding or Banana Smash Pudding** — ~200 cal · 15g protein. - **Dinner: Shrimp Power Bowl** — ~320 cal · 34g protein · 28g carbs · 7g fat. ### Day 6 — Saturday (~1,520 cal · 127g protein) - **Breakfast: Steak & Egg Bowl** — ~380 cal · 34g protein · 18g carbs · 20g fat. - **Lunch: Buffalo Chicken Stuffed Sweet Potato** — ~410 cal · 36g protein · 42g carbs · 10g fat. - **Snack: Greek Yogurt, Granola & Fresh Mixed Berries** — ~380 cal · 27g protein. - **Dinner: Fish Fillet w/ Roasted Sweet Potato** — ~350 cal · 30g protein · 38g carbs · 9g fat. This is the heaviest day in the plan. If you're mid-titration, this is the one to trim first. ### Day 7 — Sunday, reset day (~1,170 cal · 106g protein) Meals arrive Sunday or Monday. Review what you actually finished this week and what you left on the plate. - **Breakfast: Sausage Omelet** — ~310 cal · 28g protein · 4g carbs · 20g fat. - **Lunch: Grilled Steak Salad** — ~360 cal · 32g protein · 10g carbs · 20g fat. - **Snack: Smash Snack Pack** — ~150 cal · 10g protein. - **Dinner: Pork Tenderloin** — ~350 cal · 36g protein · 18g carbs · 12g fat. ## Weekly totals, calculated from the plan above | Day | Calories | Protein | | --- | --- | --- | | Day 1 — Monday | ~1,200 cal | ~111g | | Day 2 — Tuesday | ~1,360 cal | ~127g | | Day 3 — Wednesday | ~923 cal | ~91g | | Day 4 — Thursday | ~1,310 cal | ~109g | | Day 5 — Friday | ~1,260 cal | ~119g | | Day 6 — Saturday | ~1,520 cal | ~127g | | Day 7 — Sunday | ~1,170 cal | ~106g | | **Weekly total** | **~8,743 cal** | **~790g** | | **Daily average** | **~1,249 cal** | **~113g** | These totals are the arithmetic sum of the per-meal figures printed above and nothing else. Per-meal macros come from the labels posted on the SmashMeals menu at the time of writing; recipes and portions can change week to week, so read the label on the container you actually receive. ## Your weekly order list | Category | Items to order | Qty | | --- | --- | --- | | Breakfasts | Baked Cheesy Egg Whites · Smoked Brisket & Egg Scramble · Cinnamon Protein Egg Soufflé Cup · Turkey Hash w/ Fried Egg · Egg White, Mozzarella & Sausage Omelet · Steak & Egg Bowl · Sausage Omelet | 7 | | Chicken lunches & dinners | Grilled Chicken w/ Asparagus · Buffalo Chicken Power Bowl · Grilled Chicken Salad · Grilled Chicken w/ Broccoli · Chicken Burrito Bowl · Buffalo Chicken Stuffed Sweet Potato | 6 | | Beef & pork | Steak Bite & Rice Bowl · Korean Beef Bowl · Smoky Brisket Power Bowl · Grilled Steak Salad · Pork Tenderloin | 5 | | Seafood | Shrimp & Asparagus Plate · Shrimp Power Bowl · Fish Fillet w/ Roasted Sweet Potato | 3 | | Snacks & protein extras | Peanut Butter Protein Balls · Smash Snack Pack · Greek Yogurt, Granola & Berries · Protein Pudding | 7 servings | That is 28 items for the week. Ordering fewer is normal — many customers cover lunches and dinners here and keep eggs, yogurt and fruit at home for breakfast. ## Swaps when a meal has rotated off the menu | If this is off the menu | Order instead | | --- | --- | | Any egg-based breakfast | Whichever egg or egg-white dish is listed that week — they sit in a similar 200–320 cal, 22–32g protein band | | A chicken power bowl | Any other grilled or shredded chicken plate; add a snack pack if the replacement is lighter | | Brisket or steak bowl | Pork tenderloin or a beef bowl — similar protein, usually a little less fat | | A shrimp or fish plate | Grilled chicken with a non-starchy vegetable | | A protein snack | Greek yogurt or cottage cheese from your own fridge | ## Adapting the week when your appetite drops Nausea, early fullness, constipation and general GI discomfort are among the most commonly reported effects of GLP-1 receptor agonists, and they tend to be worst in the days after a dose increase. - **Halve the plates, keep the count.** Eat half a meal now and refrigerate the rest for three or four hours later. - **Drop the carb side before the protein.** If only part of a bowl is going down, eat the protein portion first. - **Move Day 3 to whichever day is your hardest.** The plan is a rotation, not a calendar. - **Trade raw for cooked.** Salads and fibrous raw vegetables are the first thing many people stop tolerating. - **Sip between meals, not during them.** - **Let the calories fall.** A 900-calorie day inside a 1,250-calorie week is not a failure. Contact your prescriber if you cannot keep fluids down, or if side effects are severe, persistent, or getting worse. ## Eating around injection day There is no required "shot-day diet," but appetite and tolerance often shift in the 24 to 48 hours after a dose. If your injection lands mid-week, run Day 3 the day after it. If it lands on a weekend, swap Day 6 — the heaviest day in the plan — with Day 3. For what to eat before and after the injection specifically, read our [guide to what to eat on GLP-1 shot day](/resources/glp1-shot-day-meals). ## Medication-specific versions of this plan - [Wegovy meal plan](/wegovy-meal-plan) — semaglutide, including what changes at each dose step - [Ozempic meal plan](/ozempic-meal-plan) — semaglutide prescribed for type 2 diabetes - [Mounjaro meal plan](/mounjaro-meal-plan) and [Zepbound meal plan](/zepbound-meal-plan) — tirzepatide ## How to order this plan Every meal above is available on our [weekly menu](/menu). Order by **Thursday 11:59 PM ET**. Meals arrive Sunday or Monday by local Tri-Cities delivery, or by $30 flat-rate FedEx Ground to 29 states (1–3 ground days from our Kingsport, TN kitchen). Everything is cooked in a 100% dedicated gluten-free kitchen. Pickup is free. For pricing, the shipping map, portion sizes and how ordering works week to week, see our [GLP-1 meal delivery hub](/glp1). ## Sources - [NIDDK (NIH) — Prescription Medications to Treat Overweight & Obesity](https://www.niddk.nih.gov/health-information/weight-management/prescription-medications-treat-overweight-obesity) — side-effect profile of GLP-1 receptor agonists. - [Dietary Guidelines for Americans (USDA/HHS)](https://www.dietaryguidelines.gov/) — general protein and dietary pattern guidance. - [FDA Drugs@FDA](https://www.accessdata.fda.gov/scripts/cder/daf/) — official approved prescribing information for each medication named here. - Per-meal calories and protein: first-party SmashMeals menu labels. SmashMeals is not a medical provider and is not affiliated with or endorsed by any medication manufacturer. This plan is educational information, not medical or nutrition advice. Always follow your prescriber's and dietitian's guidance.