Welcome back! You likely arrived here from the 7-Day GLP-1 Meal Plan (Part 1) — where we shared all of the delicious, metabolism-supporting recipes. If you landed here first, make sure to visit that post to grab the full recipes.

This post is your companion guide with everything you need to put your GLP-1-friendly plan into action — including a weekly calendar, grocery list, and simple prep tips to help you stay consistent, fueled, and balanced all week long.

What Makes This Plan GLP-1 Friendly

This plan emphasizes balanced, low-glycemic meals that support blood sugar stability, satiety, and sustained energy — whether or not you’re using a GLP-1 medication. You’ll see an intentional focus on:

Protein to preserve lean muscle and curb cravings
Fiber from vegetables, fruits, and whole grains for fullness and gut health
Healthy fats like avocado, olive oil, and nuts to slow digestion and support hormone balance
Steady carbohydrates from nutrient-rich sources such as quinoa, brown rice, and sweet potatoes

Additional things to think about:

It’s always important to customize any recipes, meal plans, or ingredients for your personal, nutritional and health needs.
Always feel free to substitute in a way that works for you.
Adjust servings sizes or portions for the needs of your household and your personal intake requirements.

→ Note: This plan also has a corresponding post that hosts all of the recipes. Scroll to the bottom for the link.

→ If you're looking for a step-by-step roadmap for wellness & weight loss, we've created The Mind + Body Lab to help you build a personalized, sustainable approach to wellness that fits your body and your lifestyle.

Weekly Calendar

→ Get the Full Recipes that go with this post HERE

Day 1

Breakfast: Greek Yogurt with Berries & Chia Seeds
Lunch: Grilled Chicken Salad with Olive Oil & Avocado
Dinner: Baked Salmon with Roasted Vegetables and Quinoa
- Nutritional note: High in omega-3s and fiber to promote satiety and stabilize blood sugar.

Day 2

Breakfast: Protein Smoothie with Almond Butter & Spinach
Lunch: Turkey & Veggie Lettuce Wraps
Dinner: Chicken Stir-Fry with Broccoli and Brown Rice
- Nutritional note: Fiber-rich vegetables and lean protein support blood sugar balance and digestion.

Day 3

Breakfast: Scrambled Eggs with Spinach and Avocado
Lunch: Lentil Soup with Side Salad
Dinner: Grilled Shrimp Tacos with Slaw (use corn tortillas)
- Nutritional note: Balanced mix of lean protein, slow-digesting carbs, and healthy fats.

Day 4

Breakfast: Overnight Oats with Greek Yogurt and Almonds
Lunch: Quinoa Bowl with Chicken, Black Beans & Veggies
Dinner: Tofu Stir-Fry with Mixed Vegetables
- Nutritional note: High-protein plant-based day that promotes fullness and gut health.

Day 5

Breakfast: Protein Shake with Banana & Ground Flax
Lunch: Salmon Salad with Mixed Greens & Olive Oil
Dinner: Turkey Chili with Beans and Vegetables
- Nutritional note: A hearty, high-protein meal that’s fiber-rich and supports blood sugar stability.

Day 6

Breakfast: Cottage Cheese Bowl with Berries & Walnuts
Lunch: Grilled Chicken & Veggie Wrap (use whole-grain wrap or lettuce wrap)
Dinner: Zucchini Noodles with Turkey Meatballs and Marinara
- Nutritional note: Low-carb dinner alternative that’s still satisfying and nutrient dense.

Day 7

Breakfast: Veggie Omelet with a Side of Fruit
Lunch: Tuna Salad with Avocado & Cucumber
Dinner: Sheet Pan Chicken with Sweet Potato & Brussels Sprouts
- Nutritional note: A colorful, balanced meal for sustained energy and muscle recovery.

Grocery List

Protein Sources

Chicken breast (3–4 lbs)
Ground turkey (1 lb)
Salmon fillets (2–3)
Shrimp (1 lb)
Tofu (1 block, firm)
Tuna (2 cans or fresh)
Eggs (1 dozen)
Greek yogurt (32 oz)
Cottage cheese (16 oz)
Protein powder (unsweetened or low sugar)

Vegetables

Spinach (large bag or bunch)
Broccoli (2 heads or 3 cups florets)
Mixed salad greens (2 bags)
Cucumbers (2–3)
Avocados (5–6)
Bell peppers (3–4)
Zucchini (2–3)
Sweet potatoes (2–3 medium)
Brussels sprouts (1 lb)
Mushrooms (8 oz)
Tomatoes (cherry or slicing, 1 pint)
Red onion (1–2)

Fruits

Berries (fresh or frozen, 2 cups)
Banana (3–4)
Lemons (2)
Apples (2–3)

Grains & Legumes

Quinoa (1–2 cups dry)
Brown rice (1–2 cups dry)
Oats (rolled, 2 cups)
Black beans (1 can)
Lentils (1 cup dry or 1 can)
Whole-grain wraps or corn tortillas

Healthy Fats & Pantry Items

Olive oil
Almond butter
Walnuts or almonds
Ground flaxseed
Chia seeds
Marinara sauce (no sugar added)
Seasonings: sea salt, black pepper, garlic, herbs, paprika

Simple Prep Tips

Pre-cook proteins like chicken, turkey, or tofu to save time during busy weeknights.
Batch cook grains (quinoa, brown rice, lentils) early in the week for easy mix-and-match meals.
Wash and chop vegetables in advance — store in containers for quick assembly.
Make extra portions of dinners like chili or sheet pan meals for easy lunches the next day.
Keep snacks simple: Greek yogurt, cottage cheese, nuts, or a small shake work perfectly to bridge hunger.

The Recipes

Get the recipes for this post! They’re located HERE → 7 Day GLP-1 Meal Plan

Ways To Learn & Grow

Body Insights Method - Learn how to work with your body and lifestyle to create sustainable wellness from the inside out.
Mind-Body Lab - A guided wellness membership where you'll learn, practice, and grow with monthly education, challenges, and practical wellness tools.
Personalized Wellness Coaching - One-on-one coaching and a personalized plan designed around your body, goals, and lifestyle.

THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

A way of learning how food, mindset, habits, lifestyle, and your body's own signals interact — so you can make choices that work for you.

Includes:

Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)
Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.
The Body Insight Method - Learn how to tune into your body & lifestyle to create a wellness plan that works for you.
What’s New (interactive) - A space for our coaches to post weekly topics, reflective thoughts, monthly challenges and more. This is also a place for interaction. You can comment and ask questions to learn more!
My Lab (intuitive + interactive) - Your personal space to practice what you’re learning. Check in, reflect and notice what you’re learning and what’s working (or what isn’t). Let the lab provide helpful tips and pattern recognition to support your wellness & mindset goals.

Get The Mind + Body Lab Today!

August 29, 2026

Food & Nutrition

10 Healthy, Budget-Friendly Breakfasts

Breakfast can look a little different when you’re eating with a GLP-1 in the mix. Appetite may be lower, so instead of focusing on eating a large breakfast, the goal is to make the food you do eat count.

That means prioritizing protein, fiber-rich non-starchy carbohydrates, and a little healthy fat to create a balanced meal that is satisfying without being overly heavy. These 10 breakfasts are simple, budget-friendly, and designed to provide approximately 25 to 30 grams of protein per serving.

You don't need specialty foods or complicated recipes. Most of these meals use simple ingredients you can find at any grocery store, and many can be prepped ahead for busy mornings.

August 26, 2026

Warm Fall Salads Without Lettuce: 3 Cozy & Healthy Recipes

As summer starts to wind down, I find myself naturally reaching for meals that feel a little more substantial. Crisp salads still have their place, but there’s something really satisfying about a bowl of warm roasted vegetables, hearty grains, lentils and creamy dressings.

These three recipes are perfect for that in-between season. They’re packed with vegetables and plant-based ingredients, but they’re also easy to customize with your favorite protein if you want to turn them into a more complete meal.

And you don't need lettuce to make a great salad.

How Families Can Build Simple Habits to Boost Wellness Together

August 24, 2026

Daily Wellness

How Families Can Build Simple Habits to Boost Wellness Together

Busy parents and caregivers juggling work, school schedules, and household demands often want family self-care to happen, but it keeps getting pushed to “later.”

The tension is simple: wellness becomes one more task, while stress, short tempers, and scattered days quietly shape the home. Without shared family health routines, even well-meant self-care strategies for families stay inconsistent and everyone feels it.

A clear, realistic plan builds family wellness motivation and supports holistic family wellbeing as a normal part of daily life.

Why Immersive Wellness Getaways And Health Retreats Are Essential For Mental Reset

August 23, 2026

General

Why Immersive Wellness Getaways And Health Retreats Are Essential For Mental Reset

Life’s pace has quickened as we are caught up in cycles of perpetual work, social and family obligations, screen time and the incessant need to be available. As a result of this, burnout is almost universal. Fortunately, people recognize this and are making positive changes to combat this burnout and exhaustion. Pausing, relaxing and resetting is in high demand. It is no surprise people are seeking out mental health retreats.

Vacations do little to nothing to reset. Wellness retreats, on the other hand, are purposed for just that. They offer therapeutic relief along with nature immersion, movement and community involvement. Changes can truly last for years following an intentional retreat.

This article will provide insight into the power of retreats. We will review the impact of retreats on participants and the reasons they work. We will explore how depression life coaching complements retreats. We will also explore negative thinking and how it consists of retreats. This article is intended to put the pieces of the “mental reset” puzzle together so that you can enjoy infinite renewal.

Mood Foods: 10 Foods That May Help Boost Your Mood Naturally

When we think about our mood, we usually look outside of ourselves for the answer. We look to the external.

Maybe you're stressed about work. Maybe there's tension in a relationship, you're worried about finances, you're overwhelmed by family responsibilities, or you're simply having one of those days when everything feels a little harder than usual. And, of course, all of those things matter.

Our mood is influenced by what is happening around us, how we're thinking about ourselves, how we're sleeping, how much stress we're carrying, and how we're feeling about our health and our lives as a whole. But there's another piece of the puzzle that we don't always think about:

What we eat can influence how we feel.

August 18, 2026

30 High-Protein, Low-Carb Meals That Are Satisfying & Budget Friendly

Eating high-protein and lower-carb doesn't have to mean giving up the foods you love or living on salads and grilled chicken. The goal is to create meals that are satisfying, nutrient-dense, and easy to fit into real life.

For many people, increasing protein while being more intentional about carbohydrates can help meals feel more satisfying and make it easier to manage hunger throughout the day. The key is to focus on what you can add—protein, vegetables, healthy fats, and fiber—rather than simply focusing on what you need to take away.

And remember, lower-carb doesn't have to mean no-carb. Foods like berries, beans, lentils, vegetables, and whole grains can still be part of a healthy eating pattern. Your individual nutritional needs, preferences, activity level, and health goals matter, so use these recipes as a starting point and customize them for you.

August 13, 2026

The Power of Unplugging: How Time Away Can Refresh Your Mind and Body

In the modern age, it can be difficult to step away from the hustle and bustle of day-to-day life. Your phone can be waiting for you to respond before you finish your breakfast, and the stress of work can follow you home. With social media, spending time outside of work can turn into a comparison of your life to others'. While being more connected than ever before, the constant stimuli of the modern age can lead to a busy, cluttered mind and leave us feeling restless. The only solution is to power down and take a break from the screens that surround us.

August 2, 2026

Strawberry Rhubarb Chia Oatmeal

As summer starts winding down and routines begin to return, having a few easy breakfasts you can prep ahead can make healthy eating so much easier.

This Strawberry Rhubarb Chia Oatmeal is a simple combination of creamy rolled oats and a naturally sweet strawberry-rhubarb chia topping. It's packed with fiber and made with just a handful of wholesome ingredients, making it a delicious option for busy mornings, back-to-school breakfasts, or meal prep.

And don't feel like you have to stick with strawberries and rhubarb. Once you have the basic idea down, you can use the same chia fruit topping with whatever fruit you have on hand.

It's Not Willpower: What Your Cravings Might Actually Be Telling You

A client asked me a question yesterday that I thought was worth sharing because it gets at something I talk about all the time when we’re working on eating habits and sustainable weight loss. Often times, I draw inspiration from questions that I’m asked or certain scenarios that clients present to me. I figure if they’re asking - some of you are wondering too.

She said, “I always want a cookie. There’s a point almost every day when I want one. Is that just a thought distortion, or does it mean I’m weak-willed?”

My answer was simple: that cookie could mean a lot of different things.

And figuring out what it means is much more useful than deciding that you have no willpower.

This is actually what I teach on a daily basis and what I work with clients on - finding the source of the challenge and then learning how to decode it so you can take the steps to move forward.

July 28, 2026

The Real Reason Diets Don't Work

A client told me recently, "I hope this is the one. I've tried everything else."

She was talking about a new high-protein plan. And I've heard some version of that sentence more times than I can count — keto, low-carb, macros, whatever the current program happens to be. There's always this quiet hope attached to it: maybe this is finally the thing that works.

Here's what stands out to me every single time. It's never about the diet.

If you're someone who keeps searching outside yourself for the right diet, the right protocol, the perfect plan — you're probably always going to be searching. Not because you haven't found the right one yet. Because the thing you're actually looking for isn't a plan at all.

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THE MIND + BODY LAB

7-Day GLP-1 Meal Plan: Weekly Calendar + Grocery List