A useful GLP-1 meal plan begins with your own nutrition goals, food preferences and schedule. The week below is a set of meal ideas to adapt with your care team's guidance. It is not a calculated diet, a calorie target or an instruction for starting or changing medication.
You can cook, buy prepared meals, or combine the two. The practical question is which meals are hardest to have ready when you need them.
Before you fill in the week
- Write down the nutrition goals and restrictions provided by your clinician or registered dietitian.
- Mark work shifts, travel, family meals and times when you have access to a refrigerator and microwave.
- Check food you already have, including its storage instructions and use-by dates.
- Decide which meal slots you want to cook and which you want covered by prepared food.
Clinical nutrition guidance calls for attention to nutrient intake and hydration during GLP-1 treatment. Ask your care team how that applies to you. A sample menu cannot establish that you are eating enough.
A seven-day starting point
These are general combinations, not SmashMeals product listings. Amounts, recipes, brands and nutrition vary. Check ingredients and gluten-free handling when you prepare them, and substitute according to your individual plan. Snacks or additional food may be part of that plan.
| Day | Breakfast idea | Lunch idea | Dinner idea |
|---|---|---|---|
| Monday | Eggs, gluten-free toast and fruit | Chicken, rice and cooked vegetables | Fish, potatoes and green beans |
| Tuesday | Yogurt, berries and suitable gluten-free cereal | Turkey with quinoa and vegetables | A labeled prepared entrée with sides that fit your plan |
| Wednesday | An egg dish with fruit | Chicken and vegetable soup with suitable gluten-free crackers | Tofu, rice and vegetables with a checked gluten-free sauce |
| Thursday | Yogurt and fruit, with additions chosen for your goals | A labeled prepared meal you enjoy | Chicken, sweet potato and zucchini |
| Friday | Eggs with potatoes and fruit | A rice bowl with your preferred protein and vegetables | Fish or tofu with quinoa and vegetables |
| Saturday | A breakfast you already tolerate and enjoy | A prepared meal that fits your day's activities | A family meal with ingredients and portions checked against your plan |
| Sunday | Yogurt or an egg dish, with fruit and other planned foods | Chicken or beans with rice and vegetables | An available meal selected for the evening, with next week's food plan ready |
There are no calorie or protein totals here because the quantities and recipes are not specified. Calculate from the foods and portions you actually use, or ask your dietitian to help. Do not assume a small serving or a single entrée covers your full needs.
Turn the ideas into a shopping and ordering list
Group the foods you choose into proteins, vegetables, fruit, grains or potatoes, dairy or suitable alternatives, and sauces or other additions. Check labels rather than assuming similarly named products have identical ingredients or nutrition.
For prepared meals, count the slots you want covered. Four work lunches and two dinners equal six meal slots. That is a purchasing example, not a daily eating target. Compare those six selections with what you will cook and what is already available at home.
Use the current SmashMeals menu for actual choices and prices. The weekly rotation may not include the dishes in the example table.
Plan storage before buying a whole week
Read the storage, use-by and freeze-by instructions for each item. Do not assume everything can remain refrigerated for all seven days. If you freeze a meal, follow its thawing and reheating instructions when you use it.
For shipped food, arrange for someone to receive and store the order. See our receiving and storage guide before planning a delivery around work or travel.
Adjust the plan without guessing about medication
Your calendar and food preferences can change. Swap equivalent meal slots using your own nutrition guidance, and keep a note of questions for your care team. If symptoms interfere with eating or drinking, contact your prescriber instead of following an online dose-week schedule or simply removing meals.
For the meaning of meal labels, read what GLP-1 meals are. For repeat ordering, see one-time and recurring orders.
Put the next order on your calendar
The weekly menu is updated on Monday. Regular orders close Thursday 11:59 PM Eastern. Check your selected pickup location or delivery option for the actual fulfillment date and time.
Local meals are prepared fresh. Shipping is $30 flat-rate FedEx Ground to eligible addresses, with orders frozen before leaving the kitchen. Confirm the recipient address at checkout; arrival timing varies by destination and carrier conditions. A subscription is optional.
Pick the meals you need this week and check the full total before paying.
Frequently asked questions
- How many calories should I eat on Ozempic or Wegovy?
- Your prescriber or registered dietitian should help set an appropriate energy intake. The sample days in this article are examples, not a calorie prescription.
- How much protein per day on Zepbound?
- Protein needs depend on your individual situation. Ask your prescriber or registered dietitian for a target rather than using a universal number from a sample menu.
- Can I follow this plan if I'm just starting a GLP-1?
- Use any sample plan only after checking it against your care team's advice, food tolerance and nutrition needs. A menu example is not a starting-medication protocol.
- Is this meal plan gluten-free?
- SmashMeals prepares meals in a dedicated gluten-free kitchen and does not share production equipment with gluten-containing food. Review each item's ingredients for other allergens and contact us about specific needs. Check the actual ingredients when preparing any example recipe yourself.
- Do I have to cook every meal?
- You can combine cooking with prepared meals. The current SmashMeals menu determines what is available; not every example in this article is necessarily offered. $30 flat-rate FedEx Ground shipping is available for eligible addresses. Confirm the destination at checkout; arrival timing depends on the destination and carrier conditions.