What you get
Breakfast, lunch, dinner, snacks, nausea-friendly swaps, hydration reminders, prep notes, and shopping categories.
Free PDF
7-Day GLP-1 Meal Plan
Small portions, high protein meals, nausea-friendly swaps, hydration tips, and a simple shopping list.
Built for GLP-1 days
Meals are practical, protein-forward, lower fat, and easier to scale down when appetite is low.
Next step
Use the free GLP-1 Calculator to estimate protein density and nausea risk for your own meals.
A free GLP-1 meal plan for smaller appetites
This free GLP-1 meal plan is designed around realistic portions, protein-first meals, lower-fat options, and simple foods that may feel easier on nausea-sensitive days.
Useful for Ozempic, Wegovy, Mounjaro, and Zepbound users
The plan is not medication-specific medical advice. It uses GLP-1 nutrition principles that many users find helpful: lean protein, hydration, gentle starches, cooked produce, and flexible snacks.
Simple enough to actually use
No extreme dieting, no complicated recipes, and no giant portions. The goal is a practical weekly plan you can print, shop from, and adjust based on appetite.
This information is for educational purposes only and does not replace medical advice. Always consult your healthcare provider or registered dietitian before making major diet changes, especially while taking GLP-1 medications.