7 Day High-Protein GLP-1-Friendly Meal Plan, Created by a Dietitian

GLP-1 medications were originally developed to help manage type 2 diabetes and improve heart and kidney health, though they are now sometimes used to help treat obesity and promote weight loss as well.12 If you’re taking a GLP-1 medication, you may have found that you’re eating less and feeling full more quickly. Because these medications can decrease appetite, prioritizing nutrient-rich foods and vegetables, along with plenty of protein and fiber, can help ensure you’re getting all the important nutrients your body needs.3 In this seven-day high-protein meal plan, we map out a week of meals and snacks tailored to support people taking GLP-1 medications. Each day has at least 88 grams of protein and 30 grams of fiber to help you feel your best. You’ll find meal-prep tips for the beginning of the week and three different calorie levels to choose from. Not taking a GLP-1? This meal plan can work for most people looking for a lower-calorie, high-protein routine. Check it out!

Meal Plan at a Glance
Breakfast/ A.M. Snack	Lunch/ P.M. Snack	Dinner/ Evening Snack
Tofu scramble/ Cottage cheese snack jar	Chicken, spinach & feta wraps/ Pear	Lemon-garlic salmon & cucumber salad/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Yogurt parfait	Zucchini noodles with Bolognese/ Stuffed mini peppers	Chicken & cabbage stir-fry/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Cottage cheese snack jar	Zucchini noodles with Bolognese/ Stuffed mini peppers	Carne asada tacos & slaw/ Strawberry yogurt bark
Strawberry & peanut butter overnight oats/ Yogurt parfait	Zucchini noodles with Bolognese/ Strawberry yogurt bark	Egg noodles with tofu & peanut sauce
Yogurt parfait/ Cottage cheese snack jar	Zucchini noodles with Bolognese/ Stuffed mini peppers	Chicken & mushroom skillet/ Strawberry yogurt bark
Tofu scramble/ Yogurt parfait	Chicken & mushroom skillet/ Stuffed mini peppers	Tuna rice bowl/ Strawberry yogurt bark
Yogurt parfait/ Cottage cheese snack jar	Chicken & mushroom skillet/ Stuffed mini peppers	Za’atar chicken with chickpeas/ Strawberry yogurt bark

Day 1

Breakfast (341 calories)

• 1 serving Tofu Scramble with Spinach
• 1 clementine

A.M. Snack (195 calories)

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Lunch (343 calories)

• 1 serving Chicken, Spinach & Feta Wraps
• 1 cup blackberries

P.M. Snack (131 calories)

• 1 large pear

Dinner (402 calories)

• 1 serving Lemony-Garlic Pan-Seared Salmon
• 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

Evening Snack (68 calories)

• 2 servings Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,510 calories, 68g fat, 108g protein, 119g carbohydrate, 33g fiber, 1,585mg sodium.

Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.

Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add 1 serving Whole-Wheat Couscous with Parmesan & Peas to dinner.

Day 2

Breakfast (331 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (301 calories)

• 1 serving Banana–Peanut Butter Yogurt Parfait

Lunch (311 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese
• 1 medium apple

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (392 calories)

• 1 serving Spicy Chicken & Cabbage Stir-Fry

Evening Snack (34 calories)

• 1 serving Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,498 calories, 57g fat, 94g protein, 168g carbohydrate, 30g fiber, 1,400mg sodium.

Make it 1,800 calories: Add 2 Tbsp. almond butter to the apple at lunch and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark at evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch, add 1 cup cherries to P.M. snack and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark at evening snack.

Day 3

Breakfast (331 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (195 calories)

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Lunch (347 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese
• 1 large pear

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (401 calories)

• 1 serving Carne Asada Tacos
• 1 serving Spicy Cabbage Slaw

Evening Snack (68 calories)

• 2 servings Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,476 calories, 53g fat, 93g protein, 157g carbohydrate, 31g fiber, 1,688mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, substitute 1 serving Guacamole Chopped Salad for the Spicy Cabbage Slaw at dinner and add ¼ cup unsalted dry-roasted almonds to evening snack.