A sample GLP-1 meal plan for one week (printable)

This is a sample week of ordinary meals, not a prescription. GLP-1 weight-loss medicines are approved for use together with a reduced-calorie diet and more activity [1], and the labels do not set a menu. The plan below simply puts into meals what federal dietary guidance and a 2025 expert advisory say, so you have a starting point to adjust with your prescriber or a registered dietitian. Download the printable PDF.

The rules the plan follows

• Protein at every meal. The 2025 to 2030 Dietary Guidelines say every meal should lead with nutrient-dense protein, and set a daily protein target of 1.2 to 1.6 grams per kilogram of body weight [2]. Ask your prescriber what that means for you.
• Vegetables and fruit every day. The same guidelines give 3 servings of vegetables and 2 of fruit a day [3], and 2 to 4 servings of fiber-rich whole grains in place of refined carbohydrates [4].
• Smaller meals at first. The expert advisory says smaller, more frequent meals, and going easy on fatty or very high-fiber foods in the first days of treatment, can ease stomach symptoms [5]. The plan keeps portions small and adds snacks for that reason.
• Plenty of fluids. The advisory encourages enough fluids and fiber from food [6], and the Zepbound label warns that dehydration from stomach side effects can harm the kidneys [7].
• Little alcohol, no added sugar. The advisory says alcohol can worsen nausea and reflux and should be kept low [8], and the guidelines do not recommend added sugars [9].

If you take Wegovy tablets, the first meal of the day comes later: the label says to wait at least 30 minutes after the tablet before eating or drinking [10].

A sample week

Day	Breakfast	Lunch	Dinner	Snack
Monday	Greek yogurt with berries and walnuts	Chicken, bean and vegetable soup	Baked salmon, roasted broccoli, brown rice	Apple with peanut butter
Tuesday	Scrambled eggs with spinach, whole-grain toast	Tuna salad on greens with olive oil	Turkey chili with beans and peppers	Cottage cheese with peach
Wednesday	Oatmeal made with milk, topped with pear	Leftover turkey chili	Tofu and vegetable stir-fry over brown rice	Carrots with hummus
Thursday	Cottage cheese with pineapple and seeds	Lentil soup with a side salad	Roast chicken, sweet potato, green beans	Hard-boiled egg and an orange
Friday	Vegetable omelet with avocado	Chicken and quinoa bowl with vegetables	Shrimp, zucchini and whole-wheat pasta	Plain yogurt with berries
Saturday	Whole-grain toast with eggs and tomato	Black bean and vegetable wrap	Lean beef and vegetable kebabs, barley	Handful of almonds and a pear
Sunday	Yogurt, oats and banana smoothie	Salmon salad with beans and greens	Chicken, vegetable and brown rice soup	Cheese with whole-grain crackers

Water or unsweetened drinks with every meal and between meals.

Making it work for you

• Eat slowly and stop when you feel full. The portions in the plan are a starting point, not a target to finish.
• Swap freely. Any lean protein, any vegetables and any whole grain can take the place of those listed.
• Get help if you struggle. The advisory names counseling with a registered dietitian among the ways to support people during treatment [11].

This page is general information, not medical or nutrition advice. If you have diabetes, kidney disease, food allergies or another condition, or if you are pregnant or breastfeeding, check any eating plan with your care team first.