If you’ve ever struggled with appetite control, cravings, or staying on track while taking GLP-1 medication, you’re not alone. Between busy schedules, carb-heavy meals everywhere, and trying to balance your blood sugar, it can be tough to feel satisfied and energized. But here’s the truth: eating the right meals makes all the difference.

GLP-1-friendly meals help you feel fuller longer, support steady blood sugar, assist with healthy weight management, and keep you energized through the day. The problem? It can feel overwhelming to figure out what to eat — and how to keep it simple.

That’s why we created this simple 1-week GLP-1-friendly meal plan. It’s built from real recipes straight out of our GLP-1 Recipe + Meal Plan Bundle — so you’ll see exactly how easy (and delicious) sticking to your goals can be.

This plan includes:

1100 - 1400 calories per day (approximate - based on your choices and/or modifications)
3 easy breakfasts you can rotate all week
3 mains (lunches/dinners) that are quick to prep and flavorful
Snacks to keep you satisfied between meals
PART 2: Below, you will find the corresponding post that has the grocery list and weekly meal calendar.

Why GLP-1-Friendly Meals Work

These meals are designed to:

Support satiety so you stay fuller longer
Help balance blood sugar and energy levels
Support healthy weight management alongside GLP-1 therapy
Keep meal prep simple, flavorful, and stress-free

Tips for Success:

Get creative: Swap proteins, veggies, or spices to keep meals exciting
Batch prep: Save time and stay on track during busy weeks
Pair meals with GLP-1 schedule: Helps with appetite and consistency
Keep it simple: Protein + fiber + healthy fat combos always work

If you want a done-for-you plan, we’ve also created the GLP-1 Blueprint for Weight Loss & Wellness, but let’s dive into the free meal plan first.

*This plan is approximately 1100-1400 calories per day depending on your choices.

Breakfasts (rotate during the week)

1. Apple Pear Smoothie (1 serving)

Ingredients:

1 1/4 cups water (cold)
1 cup kale leaves (or spinach)
1/2 pear, chopped
1/4 cup vanilla protein powder (optional — or add hemp seeds)

Directions:

Add all ingredients into a blender and blend until smooth.
Divide into glasses and enjoy!

Estimated Nutrition (1 serving)

Calories: 140
Protein: 20g
Carbs: 12g
Fat: 1g

Without protein powder (using hemp seeds instead – 1 tbsp)

Calories: 110
Protein: 3g
Carbs: 12g
Fat: 5g

💡 Tip: Best enjoyed immediately. Refrigerate in an airtight jar for up to two days.

2. Texmex Casserole (6 Servings)

Ingredients:

1 cup cream cheese
5 eggs
1/2 tsp sea salt (divided)
12 oz cheddar cheese, grated (divided)
1 lb extra lean ground beef
1 cup salsa
1/2 tsp cumin
3/4 tsp smoked paprika
1/2 tsp chili powder

Directions:

Preheat oven to 350°F and line a baking dish with parchment paper.
Beat cream cheese, eggs, and half the salt until smooth. Pour into dish and top with half the cheese. Bake 20 minutes.
Meanwhile, cook beef with salsa and spices for 5 minutes. Add beef to dish, top with remaining cheese, bake 10 minutes. Cool, slice, and enjoy!

Estimated Nutrition (per serving)

Calories: 420
Protein: 30g
Carbs: 5g
Fat: 30g

💡 Tip: Serve with fresh cilantro or avocado for extra flavor.

3. Strawberry Vanilla Protein Yogurt Parfait (1 serving)

Ingredients:

1/4 cup vanilla protein powder
1 1/2 cups unsweetened coconut yogurt
1 cup strawberries, chopped
1 tbsp almond butter (or pumpkin/sunflower seed butter)

Directions:

Mix protein powder into coconut yogurt.
Layer half the yogurt, strawberries, and almond butter, then repeat. Enjoy!

Estimated Nutrition (1 serving)

Calories: 380
Protein: 28g
Carbs: 22g
Fat: 20g

💡 Tip: Refrigerate up to 2 days. Add chia seeds, cinnamon, or fresh mint for variety.

4. Cottage Cheese Bowl (1 serving)

Ingredients:

3/4 Cup 0% or 2% Cottage Cheese
1 banana, sliced
1 tbsp slivered almonds
1 tbsp hemp seeds
Light drizzle honey (1 tsp or less)
Sprinkle of cinnamon (add a dash of nutmeg if you like that too)

Directions:

Add cottage cheese to a bowl.
Layer the banana, slivered almonds, hemp seeds, honey and spices on top. Enjoy!

Estimated Nutrition (1 serving)

Calories: 300
Protein: 22g
Carbs: 28g
Fat: 12g

💡 Tip: Best enjoyed immediately.

Lunches & Dinners (mix and match)

1. Pork Fried Cauliflower “Rice” (4 servings)

Ingredients:

1/4 cup coconut aminos
2 tbsp lime juice
2 tbsp water
4 garlic cloves, minced
1 tbsp ginger, grated
1 lb lean ground pork
1/4 tsp sea salt
1 yellow onion, chopped
6 cups baby spinach, chopped
3 cups cauliflower rice
1/2 cup cilantro, chopped

Directions:

Mix coconut aminos, lime juice, water, garlic, and ginger; set aside.
Brown pork with salt, remove excess drippings.
Sauté onion, add spinach, then stir in sauce.
Add cauliflower rice, cook 1–5 minutes, stir in cilantro, divide onto plates.

Estimated Nutrition (per serving)

Calories: 300
Protein: 24g
Carbs: 12g
Fat: 18g

💡 Tip: Swap pork for turkey or chicken, or coconut aminos for tamari if preferred.

2. Open-Faced Tuna Melt (2 servings)

Ingredients:

1 can tuna, drained
2 celery stalks, thinly sliced
1/2 cup plain Greek yogurt
1 1/2 tsp apple cider vinegar
1 tbsp Dijon mustard
1 1/2 tsp fresh dill
1 tsp garlic powder
1 1/3 oz Swiss cheese
2 slices bread

Directions:

Combine tuna, celery, yogurt, vinegar, mustard, dill, garlic.
Spread on bread, top with cheese. Broil 3–5 minutes until cheese melts.

Estimated Nutrition (per serving)

Calories: 320
Protein: 32g
Carbs: 18g
Fat: 12g

💡 Tip: Add tomato, avocado, or red onion. Swap tuna for chickpeas to make vegan/vegetarian.

3. Beef and Broccoli (3 servings)

Ingredients:

2 2/3 fl oz bone broth
2 tbsp coconut aminos
2 garlic cloves, minced
1 tsp ginger, minced
1 tbsp arrowroot powder
1/2 tsp avocado oil
10 oz flank steak, sliced
3 cups broccoli, chopped

Directions:

Whisk broth, coconut aminos, garlic, ginger, arrowroot.
Heat oil, cook steak 3–4 minutes. Add sauce, cook 1 more minute.
Add broccoli, stir, cover, cook 3 minutes. Serve and enjoy!

Estimated Nutrition (per serving)

Calories: 260
Protein: 26g
Carbs: 10g
Fat: 12g

💡 Tip: Top with green onion, sesame seeds, or serve over rice/cauliflower rice.

Salmon & Veggie Sheet Pan Dinner

Ingredients:

1 lb salmon fillets
1 tbsp olive oil
1/2 tsp sea salt
1/4 tsp black pepper
1 tsp garlic powder
1 tsp paprika
1 red bell pepper, sliced
1 zucchini, sliced
1 cup cherry tomatoes
2 cups broccoli florets
1 tbsp lemon juice
2 tbsp chopped fresh parsley

Directions:

Preheat oven to 400°F (200°C).
Place salmon and vegetables on a sheet pan. Drizzle olive oil, sprinkle salt, pepper, garlic powder, and paprika over everything.
Roast for 12–15 minutes, until salmon is cooked through and vegetables are tender.
Drizzle lemon juice and sprinkle parsley over top before serving.

Estimated Nutrition (per serving)

Calories: 350
Protein: 30g
Carbs: 10g
Fat: 20g

💡 Tip: Swap salmon for cod, tilapia, or chicken if preferred. Add a sprinkle of seeds or nuts for extra crunch and healthy fats.

Snacks

1. Chocolate Coconut Popsicles

Blend 1 1/2 cups canned coconut milk, 2 tbsp cacao powder, 2 tsp monk fruit sweetener.
Pour into molds, freeze 5–6 hours.
Makes 4 popsicles
Estimated Nutrition (per popsicle)
- Calories: 110
- Protein: 1g
- Carbs: 4g
- Fat: 10g

2. Chicken Salad on Apple Slices

Mix 8 oz shredded chicken, celery, red onion, 1/3 cup Greek yogurt, juice & zest of 1/2 lemon, salt & pepper.
Serve on apple slices.
Makes 2 servings
Estimated Nutrition (per serving)
- Calories: 280
- Protein: 30g
- Carbs: 14g
- Fat: 10g

3. Chickpea & Cucumber Salad with Cottage Cheese

Mix 1 cup cooked chickpeas, 1/2 cup bell pepper, 1/2 cucumber, 1 tbsp shallot, 1 tbsp olive oil, 1 1/2 tsp lemon juice, 1/4 cup cilantro, salt & pepper.
Spread cottage cheese on platter, top with chickpea salad, divide onto plates.
Makes 2 servings
Estimated Nutrition (per serving)
- Calories: 260
- Protein: 14g
- Carbs: 22g
- Fat: 14g

Keep scrolling to get the grocery list, meal calendar and more tips! ↓

Part 2: Get The Grocery List + Weekly Calendar for This Meal Plan

If you’re ready to put the Mediterranean diet into action, I’ve mapped out a full 7-day meal plan to make it easy for you.

You’ll find the daily menus, complete grocery list, time-saving prep tips, and a printable weekly calendar so you can stay organized and stress-free.

📌 Click here to view the full 7-Day GLP-1 Meal Plan Calendar & Grocery List.

Coach’s Thoughts

If you’re on a GLP-1, building sustainable lifestyle habits is the number one thing to focus on. No meal plan will help you in the long run if you’re not also working to boost your overall health and wellness. I should also say that GLP-1’s are not meant to be simply successful on their own. They’re meant to be used in tandem with healthy action steps. A few things to consider:

Get enough protein (approx 20-30g per meal)
Balance your meals (healthy protein, carbs & fats)
Get enough fiber
Hydrate well and consistently
If hunger is suppressed, eat snack size portions of meals 5-6 times per day
Move your body daily
Manage stress
Substitute items in this meal plan as needed - you know your body and your needs best
Learn how to tune into your own body and understand what works for YOU. That’s why we created The GLP-1 Lifestyle Blueprint for Wellness & Weight Loss.