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:

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

Use this sample week to inspire your own meals — and if you want the full plan with more recipes, weekly grocery lists, and GLP-1-friendly meal strategies, grab the complete bundle HERE.

Breakfasts (rotate during the week)

1. Apple Pear Smoothie

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!

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

2. Texmex Casserole

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!

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

3. Strawberry Vanilla Protein Yogurt Parfait

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!

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

4. Cottage Cheese Bowl

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!

💡 Tip: Best enjoyed immediately.

Lunches & Dinners (mix and match)

1. Pork Fried Cauliflower “Rice”

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.

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

2. Open-Faced Tuna Melt

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.

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

3. Beef and Broccoli

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!

💡 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.

💡 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.

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.

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.

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.

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

Use this sample week to get started, then check out the full GLP-1 Recipe Bundle for even more recipes, meal strategies, and inspiration. → Grab your full bundle here

Dive In: Your Next Steps

Ready to learn more? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

The GLP-1 Lifestyle Blueprint → your complete system for GLP-1 success (all in one place)
The GLP-1 Recipe Bundle → a full recipe bundle formulated specifically for GLP-1 users