7-Day GLP-1 Meal Plan (Printable, With Macros)

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

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

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

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.

Medication-specific versions of this plan

• Wegovy meal plan — semaglutide, including what changes at each dose step
• Ozempic meal plan — semaglutide prescribed for type 2 diabetes
• Mounjaro meal plan and Zepbound meal plan — tirzepatide

How to order this plan

Every meal above is available on our weekly 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 eligible addresses. 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.

Sources

• NIDDK (NIH) — Prescription Medications to Treat Overweight & Obesity — side-effect profile of GLP-1 receptor agonists.
• Dietary Guidelines for Americans (USDA/HHS) — general protein and dietary pattern guidance.
• FDA Drugs@FDA — 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.