7-Day GLP-1 Friendly Meal Plan
This 7-day plan is built for a smaller appetite: protein-dense, fibre-rich, nutrient-packed meals in modest portions. Protein comes first to help preserve muscle, with fibre close behind for fullness and digestion. Greasy and heavy dishes are kept out. This is general nutrition guidance, not medical advice, and GLP-1 medications should be taken under medical supervision. Every meal links to its full recipe.
Average per day across the week (Protein-dense, smaller portions)
Monday
1300 kcal · 137g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Garlic Shrimp with Zucchini Noodles 280 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, half an avocado 320 kcal
Tuesday
1375 kcal · 120g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 1 apple, an extra portion of rice (100g cooked), a small pot of Greek yogurt (150g) 315 kcal
Wednesday
1515 kcal · 137g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras 3 oatcakes, a handful of walnuts (25g) 295 kcal
Thursday
1592 kcal · 152g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Garlic Shrimp with Zucchini Noodles 280 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 orange, 2 slices wholegrain toast, 1 tbsp olive oil on salad 342 kcal
Friday
1330 kcal · 97g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Turkey Meatballs in Tomato Sauce 320 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a handful of berries, 3 oatcakes, an extra portion of rice (100g cooked) 310 kcal
Saturday
1570 kcal · 137g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras 1 pear, carrot sticks with hummus (60g) 230 kcal
Sunday
1365 kcal · 117g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a handful of berries, an extra portion of rice (100g cooked), a handful of walnuts (25g) 345 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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