If you’ve been prescribed a GLP-1 medication such as Wegovy or Ozempic to help treat type 2 diabetes or obesity, you may have noticed a change in your eating habits. In addition to helping the pancreas release the correct amount of insulin to help manage high blood sugar levels, GLP-1 medications can slow down digestion and decrease your appetite. Because you might not be eating as much as before, you may be wondering how to ensure your body is getting all of the nutrients it needs.

In this simple GLP-1-friendly meal plan for beginners, we map out a week of meals and snacks tailored to help support people taking these medications. The plan is designed to be high in fiber and protein to help ensure adequate intake. It’s also balanced in carbohydrates to help keep your blood sugar levels stable throughout the day. All of the recipes feature simple ingredient lists and require just 30 minutes (or less!) of active cooking time. You’ll also find meal-prep tips throughout and three different calorie levels to choose from. Though we created this meal plan for people taking GLP-1 medications, this routine can work for most people—even if they aren’t currently taking a GLP-1.

Why This Meal Plan Is Great for You

Research shows that people taking GLP-1 medications generally reduce their daily calorie intake by 16% to 39%. When eating fewer calories, it’s important to prioritize nutrient-dense foods to support your overall health. Eating enough protein, for example, is crucial for people who are eating fewer calories and losing weight because it helps maintain muscle mass and support a healthy metabolism.

This plan provides at least 100 grams of protein per day from a variety of sources, including poultry, seafood, meat, eggs, legumes, nuts, and dairy. Fiber is another nutrient that many people fall short of, with just 5% of Americans reaching the recommended Daily Value of 28 grams per day. Eating enough fiber can help support healthy digestion, improve blood sugar levels, lower body weight, and improve heart health. This fiber-rich plan provides an average of 38 grams per day.

For healthy blood sugar management, we opted for a moderately low carbohydrate level, with 40% of the day’s calories coming from carbohydrates. To help keep blood sugar levels stable, we spread your carbohydrate intake evenly throughout the day and opted for fiber-rich carbohydrates such as whole grains, legumes, and fruit. Carbohydrates that contain fiber are digested more slowly than refined grains, which can help reduce blood sugar spikes. While we included the carbohydrate amount with each meal and snack, it’s important to remember that carbohydrates are just one piece of the puzzle. The fiber and protein content of a meal also play an important role in blood sugar management.

This 1,800-calorie meal plan includes modifications for 1,500 and 2,000 calories per day for those with different calorie needs. While we used to include modifications and meal plans for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day-by-Day Meal Plan

Here is a detailed breakdown of the week-long meal plan, including tips for meal prepping and adjustments for different calorie needs.

Day 1

Breakfast (510 calories, 50g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (464 calories, 45g carbs)

P.M. Snack (125 calories, 18g carbs)

• ½ cup nonfat plain strained yogurt, such as Greek-style
• 1 medium peach

Dinner (528 calories, 45g carbs)

Meal-Prep Tip: Reserve 3 servings of Creamy Chicken Florentine Casserole to have for lunch on Days 2 through 4.

Daily Totals: 1,797 calories, 84g fat, 101g protein, 172g carbohydrate, 40g fiber, 1,871mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit Roasted Cabbage Salad at dinner.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 2

Breakfast (452 calories, 43g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (385 calories, 44g carbs)

P.M. Snack (122 calories, 15g carbs)

Dinner (490 calories, 46g carbs)

Evening Snack (172 calories, 20g carbs)

Daily Totals: 1,791 calories, 71g fat, 115g protein, 182g carbohydrate, 34g fiber, 1,771mg sodium.

Make it 1,500 calories: Omit the yogurt at breakfast and the orange at lunch, plus omit evening snack.

Make it 2,000 calories: At breakfast, increase to 1 cup yogurt and add ¼ cup sliced almonds.

Day 3

Breakfast (485 calories, 45g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (418 calories, 53g carbs)

P.M. Snack (122 calories, 15g carbs)

Dinner (429 calories, 49g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,800 calories, 79g fat, 101g protein, 185g carbohydrate, 34g fiber, 1,471mg sodium.

Make it 1,500 calories: Omit yogurt and sliced almonds at breakfast and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Day 4

Breakfast (452 calories, 43g carbs)

A.M. Snack (122 calories, 15g carbs)

Lunch (385 calories, 44g carbs)

P.M. Snack (173 calories, 16g carbs)

Dinner (483 calories, 44g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Meal-Prep Tip: Reserve 2 servings White Bean Enchilada Skillet to have for lunch on Days 5 and 6.

Daily Totals: 1,791 calories, 83g fat, 102g protein, 171g carbohydrate, 39g fiber, 1,967mg sodium.

Make it 1,500 calories: Omit the yogurt at breakfast and the orange at lunch, plus omit evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch.

Day 5

Breakfast (452 calories, 43g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (379 calories, 48g carbs)

P.M. Snack (122 calories, 15g carbs)

Dinner (568 calories, 50g carbs)

Evening Snack (104 calories, 12g carbs)

• 1 cup low-fat plain kefir

Daily Totals: 1,795 calories, 81g fat, 104g protein, 182g carbohydrate, 34g fiber, 1,871mg sodium.

Make it 1,500 calories: Omit the sliced bell pepper at lunch and the Cacio and Pepe Kale Salad at dinner, plus omit evening snack.

Make it 2,000 calories: Increase to 1 cup yogurt at breakfast and add 3 Tbsp. hummus to lunch.

Day 6

Breakfast (510 calories, 50g carbs)

A.M. Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (379 calories, 48g carbs)

P.M. Snack (173 calories, 16g carbs)

Dinner (433 calories, 45g carbs)

Evening Snack (122 calories, 15g carbs)

Meal-Prep Tip: Reserve 1 serving Chicken & Kale Soup to have for lunch tomorrow.

Daily Totals: 1,793 calories, 77g fat, 104g protein, 183g carbohydrate, 43g fiber, 2,219mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 serving Tzatziki Cucumber Slices, omit bell pepper at lunch and omit the mixed greens with Lemon-Shallot Vinaigrette at dinner.

Make it 2,000 calories: Add 1 clementine to A.M. snack and add ½ avocado, sliced, to the side salad at dinner.

Day 7

Breakfast (510 calories, 50g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (324 calories, 43g carbs)

P.M. Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (499 calories, 53g carbs)

Evening Snack (130 calories, 9g carbs)

Daily Totals: 1,809 calories, 81g fat, 102g protein, 178g carbohydrate, 40g fiber, 1,981mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup low-fat plain kefir, change P.M. snack to 1 serving White Bean–Stuffed Mini Bell Peppers and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

How to Meal-Prep Your Week of Meals

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 2 through 5. Store in four individual Mason jars or other containers for easy, portable breakfasts.
2. You’ll find additional meal-prep callouts on Days 1, 4, and 6.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?

Yes, if there’s a meal you don’t like, feel free to repeat another meal in this plan or browse all of our high-protein and high-fiber recipes for additional inspiration. Because we created this meal plan with a few specifications in mind, it might be helpful to substitute a meal with a similar nutrition profile, especially when it comes to protein, fiber, and total carbohydrates. We aimed for about 40 to 50 grams of carbohydrates per meal and chose recipes with plenty of protein and fiber.

Can I eat the same breakfast or lunch every day?

If it’s easier for your routine to eat the same breakfast or lunch every day, that works! All of the breakfast and lunch options provide similar calorie and carbohydrate amounts, so a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

How much sodium should I eat per day?

As recommended by the 2020-2025 Dietary Guidelines for Americans, we limited sodium to no more than 2,300 mg per day. Regularly eating too much sodium may increase the risk of heart disease and high blood pressure.

High-Fiber & High-Protein Foods to Focus On

• Vegetables
• Fruits
• Beans and lentils
• Whole grains
• Nuts and seeds
• Poultry
• Fish and seafood
• Lean meats
• Eggs
• Soy, including tofu and edamame
• Dairy

Nutrition Strategies When Taking a GLP-1 Medication

Because GLP-1 medications can reduce your appetite, being strategic with your nutrition can help support your overall health. Here are a few strategies that may help:

• Focus on Protein: Whether you’re taking a GLP-1 or not, losing weight can cause a breakdown of muscle mass. Fortunately, research shows that eating a high-protein diet can help. Including protein-rich foods at most meals and snacks can help preserve muscle mass when losing weight and support healthy blood sugar levels. A win-win!
• Balance Carbohydrates: Eating approximately the same amount of carbohydrates at each meal can help support stable blood sugar levels, particularly for people with type 2 diabetes. For an extra blood sugar–balancing boost, opt for high-fiber carbohydrates and pair them with a protein source.
• Eat More Fiber: Fiber is a nutrient that most people don’t get enough of, and having a reduced appetite can make it even trickier to meet your fiber goals. Because fiber has so many health benefits, it’s an important nutrient to prioritize. You’ll find fiber in whole grains, beans, lentils, fruits, vegetables, nuts, and seeds.
• Incorporate Smaller Meals and Snacks: Because GLP-1 medications slow digestion, eating large meals may exacerbate symptoms such as nausea and heartburn. Instead, opt for smaller, more frequent meals to help support digestion and reduce side effects.

How We Create Meal Plans

Registered dietitians thoughtfully create our meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Frequently Asked Questions

What Are GLP-1 Medications, and How Do They Affect Eating Habits?

GLP-1 medications, such as Wegovy or Ozempic, are prescribed to help treat type 2 diabetes or obesity. They assist in managing high blood sugar levels by aiding insulin release and can also slow digestion and decrease appetite. Consequently, individuals might notice changes in thier eating habits, perhaps eating less.

Why Is a High-fiber and High-Protein Diet Important for GLP-1 Medication Users?

When taking GLP-1 medications,the reduced appetite might lead to fewer calories consumed. Prioritizing nutrient-dense foods becomes crucial,as reducing calorie intake without nutrient density can affect overall health. Consuming at least 100 grams of protein daily helps maintain muscle mass and metabolism. Fiber,another critical nutrient frequently enough lacking in diets,is necessary for digestion,blood sugar management,and heart health. This plan ensures an average intake of 38 grams of fiber per day.

How Does This Meal Plan Support stable Blood Sugar Levels?

The meal plan features a balanced intake of carbohydrates, providing 40% of daily calories from this macronutrient. It encourages consistent carbohydrate consumption throughout the day, using fiber-rich options like whole grains, legumes, and fruits for slower digestion and reduced blood sugar spikes. This strategy is particularly beneficial for people with type 2 diabetes.

What Are the different Caloric Levels Available in This Meal Plan?

This 1,800-calorie meal plan includes modifications to cater to different daily caloric needs, offering options for 1,500 and 2,000 calorie levels. A non-available 1,200-calorie option is omitted due to guidelines suggesting it is too low to support most people’s nutritional needs long-term.

Can I Customise This Meal Plan to Suit My Preferences?

Yes, if there’s a meal you don’t like, feel free to swap it with another meal from this plan or browse other high-protein and high-fiber recipes. It’s advisable to substitute meals with a similar nutrition profile, particularly focusing on protein, fiber, and total carbohydrates, to maintain balance.

Is It Safe to eat the Same Meals Every Day While on GLP-1 Medication?

If consistent meals make your routine easier, this is acceptable. Breakfast and lunch options in the plan share similar calorie and carbohydrate amounts,allowing flexibility without compromising nutritional intake.

how Much Sodium Is Recommended Daily?

The plan limits sodium to no more than 2,300 mg per day, aligning with the 2020-2025 Dietary Guidelines for Americans. High sodium intake can increase the risk of heart disease and hypertension.

What Foods Should I Include in a GLP-1-kind Diet?

Focusing on high-fiber and high-protein foods is beneficial. Key foods are vegetables, fruits, beans, lentils, whole grains, nuts, poultry, fish, lean meats, eggs, soy, and dairy. These foods enhance nutrient intake and support digestion and blood sugar management.

What Nutritional Strategies Are Recommended When on GLP-1 Medication?

– Focus on Protein: Helps in preserving muscle mass and supporting blood sugar levels when losing weight due to reduced appetite induced by GLP-1 medications.

– Balance Carbohydrates: Doing so helps stabilize blood sugar levels. Opt for fiber-rich carbohydrates paired with protein for added benefits.

– increase Fiber Intake: Important for digestion and overall health; try to consume whole grains,beans,and other fiber-rich foods regularly.

– Smaller Meals and Snacks: Prevents common side effects like nausea by accommodating slower digestion.

How Are GLP-1 Medication Meal Plans Developed?

Registered dietitians design these meal plans to be easy-to-follow and flavorful. each plan is tailored to specific health conditions or lifestyle goals and is meticulously verified for accuracy with tools like the ESHA Food Processor. Nutrition needs are individual, so these plans serve as guidelines and can be adjusted as necessary.