GLP-1 7-Day Meal Plan: Complete with Macros and Shopping List

A 7-day meal plan is the bridge between knowing what to eat on a GLP-1 and actually eating it. This plan delivers 110-130g of protein per day at 1,400-1,600 calories — appropriate for most adults in active weight loss — with a complete shopping list and Sunday meal prep timeline.

How to use this plan

This plan is designed for a 180-pound adult on a stable (non-titration) GLP-1 dose, targeting roughly 120g protein and 1,500 calories per day. If you weigh significantly more or less, adjust portions proportionally. During titration weeks, swap solid meals for liquid protein (shakes, bone broth, Greek yogurt).

You don't have to follow the plan exactly — use it as a template. Swap proteins (chicken for fish, tofu for tempeh), vegetables (whatever's in season), and carbs (rice, quinoa, sweet potato) based on preferences and what's in your fridge.

Daily targets

Day 1 — Foundation

• 8 AM: 🥤 Premier Protein shake + 1 slice sourdough toast with thin PB2 (36g protein, 320 cal)
• 11 AM: 1 cup plain Greek yogurt + 1/2 cup berries + 1 tbsp almond slivers (22g, 230 cal)
• 2 PM: 4 oz pulled chicken + 1/2 cup white rice + cucumber-tomato salad (32g, 380 cal)
• 5 PM: 1/2 cup cottage cheese + peach slices (14g, 160 cal)
• 7:30 PM: 4 oz salmon + 1/2 sweet potato + asparagus (30g, 340 cal)

Daily total: 134g protein, 1,430 calories

Day 2 — Mediterranean

• 8 AM: 3 scrambled eggs + spinach + 1 tbsp feta + sourdough toast (24g, 380 cal)
• 11 AM: 🥛 Fairlife shake (30g, 150 cal)
• 2 PM: Lemon-herb chicken quinoa bowl with tzatziki (38g, 420 cal)
• 5 PM: Handful of olives + 1 hard-boiled egg (7g, 180 cal)
• 7:30 PM: 4 oz grilled fish + roasted vegetables + small sourdough (30g, 340 cal)

Daily total: 129g protein, 1,470 calories

Day 3 — Plant-forward

• 8 AM: Defrosted 🌿 Orgain vegan protein smoothie + banana (24g, 280 cal)
• 11 AM: 1 cup edamame (17g, 190 cal)
• 2 PM: Lentil-quinoa salad with tahini dressing (22g, 380 cal)
• 5 PM: Handful of almonds + apple (6g, 200 cal)
• 7:30 PM: Tofu stir-fry with quinoa (25g, 320 cal)
• 9 PM: 🌱 OWYN protein shake (20g, 170 cal)

Daily total: 114g protein, 1,540 calories

Day 4 — High protein

• 8 AM: 💪 Quest 45g protein shake (45g, 220 cal)
• 11 AM: 1 cup cottage cheese + pineapple (14g, 180 cal)
• 2 PM: Tuna salad stuffed avocado (28g, 380 cal)
• 5 PM: 2 hard-boiled eggs + cucumber slices (12g, 140 cal)
• 7:30 PM: 5 oz chicken breast + broccoli + 1/2 cup rice (45g, 380 cal)

Daily total: 144g protein, 1,300 calories

Day 5 — Quick prep

• 8 AM: Protein oatmeal with ✨ Vital Proteins collagen (24g, 280 cal)
• 11 AM: String cheese + apple (7g, 150 cal)
• 2 PM: Canned soup + 🍲 Kettle & Fire bone broth added (20g, 320 cal)
• 5 PM: Greek yogurt + berries + honey (22g, 230 cal)
• 7:30 PM: Pre-cooked pulled chicken + microwave rice + frozen vegetables (32g, 380 cal)

Daily total: 105g protein, 1,360 calories

Day 6 — Weekend brunch

• 10 AM: Greek yogurt pancakes with berries (22g, 290 cal)
• 1 PM: Smoked salmon on cucumber rounds + 2 eggs (22g, 360 cal)
• 4 PM: 🥤 Premier Protein shake (30g, 160 cal)
• 7:30 PM: 5 oz steak + roasted vegetables (35g, 380 cal)
• 9 PM: 1 cup kefir (10g, 110 cal)

Daily total: 119g protein, 1,300 calories

Day 7 — Comfort

• 8 AM: Soft scrambled eggs with smoked salmon on sourdough (28g, 340 cal)
• 11 AM: Cottage cheese + peach (14g, 170 cal)
• 2 PM: Mediterranean lentil soup + sourdough (18g, 280 cal)
• 5 PM: Handful of walnuts + pear (7g, 200 cal)
• 7:30 PM: Sheet pan salmon with sweet potato + asparagus (32g, 380 cal)
• 9 PM: 🥤 BOOST High Protein (20g, 160 cal)

Daily total: 119g protein, 1,530 calories

Shopping list

Produce

Bananas (5), berries (2 pints mixed), peaches (3), apples (4), pears (2), lemon (2), cucumber (3), cherry tomatoes (1 pint), bell pepper (2), spinach (1 bag), asparagus (1 bunch), broccoli (1 crown), sweet potatoes (3), zucchini (2), red onion (1), garlic (1 head), ginger (small piece), olives (1 jar)

Protein

Chicken breasts (2 lbs), salmon (1 lb), white fish (1 lb), steak (8 oz), eggs (1 dozen), Greek yogurt plain 2% (32 oz), cottage cheese low-fat (16 oz), smoked salmon (4 oz), canned tuna (2 cans), tofu firm (2 blocks), lentils dry (1 bag)

Pantry

🥤 Premier Protein shakes (8-pack), 🥛 Fairlife shakes (4-pack), 🌱 OWYN shakes (4-pack), 💪 Quest 45g shakes (2-pack), 🌿 Orgain vegan protein powder (1 tub), ✨ Vital Proteins collagen (1 tub), 🥜 PB2 powdered peanut butter, 🍲 Kettle & Fire bone broth (1 carton), 🥤 BOOST High Protein shakes (4-pack), sourdough bread, white rice, quinoa, rolled oats, chia seeds, almonds, walnuts, almond slivers, feta cheese, tahini, olive oil, balsamic vinegar, honey

Frozen

Frozen berries (2 bags), frozen edamame (1 bag), frozen vegetable medley (1 bag)

Hydration

💧 Liquid I.V. sticks (1 box), 🧂 LMNT sticks (1 box)

Sunday meal prep timeline (90 minutes)

1. 0:00-0:15: Hard boil 8 eggs. Bake 4 chicken breasts (seasoned with lemon, herbs, salt). Start 2 cups dry quinoa cooking.
2. 0:15-0:30: Wash and chop all vegetables. Portion Greek yogurt into 5 containers with berries. Mix tahini dressing.
3. 0:30-0:45: Cook lentils (1 cup dry). Shred 2 chicken breasts, slice 2. Assemble 3 lunch containers (chicken + quinoa + vegetables).
4. 0:45-1:00: Make overnight oats for 5 days in jars. Cook sweet potatoes (bake at 400°F for 35 min while prepping other items).
5. 1:00-1:15: Portion cottage cheese. Slice cheese and fruit. Make tuna salad. Clean up.
6. 1:15-1:30: Final assembly. Label everything with prep date using masking tape. Refrigerate.

FAQs

Can I repeat this plan every week?

You can, but variety helps long-term adherence. Use this plan as a base and rotate proteins, vegetables, and flavors. After 2-3 weeks, you'll have a personal rotation that works for you.

What if I'm not hungry for all 5 meals?

Skip the smallest meal (usually the 5 PM snack). Don't force food. Just make sure to hit your protein target across the meals you do eat.

Can I adjust this for plant-based?

Yes. Replace animal proteins with tofu, tempeh, lentils, edamame, and plant-based protein shakes. See our Day 3 plant-forward example and the recipes guide.

What about during titration?

During titration weeks, shift to liquid-forward nutrition: protein shakes, Greek yogurt, bone broth, smoothies. Reduce solid food until side effects pass. See our titration nutrition guide.

Related: 5 weekly meal prep plans · GLP-1 friendly snacks · Protein intake guide