Considering taking a GLP-1 and unsure about your food choices? This eating plan may provide assistance.
Reviewed by Registered Dietitian Jessica Ball, M.S.
About This Plan
- This 7-day program is designed for 1,500 calories, with adjustments available for 1,800 and 2,000 calories.
- Every day, you receive a minimum of 88 grams of protein and 30 grams of fiber—nutrients that support feelings of fullness and keep you satisfied.
- This approach focuses on protein intake, which could aid in maintaining muscle mass during weight loss.
GLP-1 drugs were initially created to assist with type 2 diabetes and enhance heart and kidney function, but they are now also occasionally used to aid in weight loss and manage obesity. If you’re on a GLP-1 medication, you might have noticed that you’re consuming less and feeling satiated faster. As these medications can reduce hunger, focusing on foods that are rich in nutrients and vegetables, combined with ample protein and fiber, can help ensure your body receives all the essential nutrients it requires. This seven-day high-protein diet plan outlines meals and snacks designed to support individuals using GLP-1 medications. Each day includes at least 88 grams of protein and 30 grams of fiber to help you feel your best. You’ll discover meal-prep suggestions for the start of the week and three different calorie options to select from. Not on a GLP-1 medication? This meal plan can still be suitable for most people seeking a lower-calorie, high-protein lifestyle. Take a look!
| Quick Overview of the Meal Plan | ||
|---|---|---|
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner/ Evening Snack |
| Tofu omelet / Cottage cheese snack container | Chicken, spinach, and feta wraps / Pear | Lemon-garlic salmon with cucumber salad / Strawberry yogurt bark |
| Strawberry and peanut butter overnight oats / Yogurt layering dish | Zucchini noodles with meat sauce / Mini peppers filled with stuffing | Chicken and cabbage stir-fry / Strawberry yogurt sheet |
| Strawberry and peanut butter overnight oats / Cottage cheese snack jar | Zucchini noodles with meat sauce / Mini peppers filled with stuffing | Grilled beef tacos and slaw / Strawberry yogurt bark |
| Strawberry and peanut butter overnight oats / Yogurt parfait | Zucchini noodles with meat sauce / Strawberry yogurt snack | Egg noodles combined with tofu and a peanut-based dressing |
| Yogurt parfait / Cottage cheese snack container | Zucchini noodles with meat sauce / Filled small peppers | Chicken and mushroom pan / Strawberry yogurt sheet |
| Tofu scramble/ Yogurt parfait | Chicken and mushroom pan dish / Stuffed small peppers | Tuna rice bowl / Strawberry yogurt bark |
| Yogurt parfait / Cottage cheese snack container | Chicken and mushroom skillet / Stuffed small peppers | Za’atar chicken with chickpeas / Strawberry yogurt bark |
Day 1
Breakfast (341 calories)
- 1 serving Tofu Scramble with Spinach
- 1 clementine
A.M. Snack (195 calories)
- 1 serving Everything Bagel Cottage Cheese Snack Container Featuring Bell Peppers and Chickpeas
Lunch (343 calories)
- 1 serving Chicken, Spinach, and Feta Wraps
- 1 cup blackberries
P.M. Snack (131 calories)
- 1 large pear
Dinner (402 calories)
- 1 serving Lemony-Garlic Pan-Seared Salmon
- 1 serving Cucumber, Tomato, and Avocado Salad with a Lemon-And-Shallot Dressing
Evening Snack (68 calories)
- 2 servings Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,510 calories, 68 grams of fat, 108 grams of protein, 119 grams of carbohydrates, 33 grams of fiber, 1,585 milligrams of sodium.
Make it 1,800 calories: Skip the clementine at breakfast and include 1 servingAvocado & Banana Smoothie.
Make it 2,000 calories: Skip the clementine at breakfast and include 1 servingAvocado & Banana Smoothie plus add 1 serving Whole Wheat Couscous with Parmesan and Peas to dinner.
Day 2
Breakfast (331 calories)
- 1 serving High-Protein Strawberry and Peanut Butter Overnight Oats
A.M. Snack (301 calories)
- 1 serving Banana–Peanut Butter Yogurt Parfait
Lunch (311 calories)
- 1 serving Zucchini Spaghetti with Fast Turkey Bolognese
- 1 medium apple
P.M. Snack (122 calories)
- 1 serving Mini Bell Peppers Filled with White Beans
Dinner (392 calories)
- 1 serving Spicy Chicken and Cabbage Stir-Fry
Evening Snack (34 calories)
- 1 serving Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,498 calories, 57 grams of fat, 94 grams of protein, 168 grams of carbohydrates, 30 grams of fiber, 1,400 milligrams of sodium.
Make it 1,800 calories: Add 2 tablespoons of almond butter to the apple during lunch and increase to 4 servingsStrawberry-Chocolate Greek Yogurt Bark at evening snack.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir to your breakfast, mix 2 tablespoons of almond butter with the apple during lunch, include 1 cup of cherries in your afternoon snack, and raise the intake to 4 servings.Strawberry-Chocolate Greek Yogurt Bark at evening snack.
Day 3
Breakfast (331 calories)
- 1 serving High-Protein Strawberry and Peanut Butter Overnight Oats
A.M. Snack (195 calories)
- 1 serving Everything Bagel Cottage Cheese Dip Jar with Bell Peppers and Chickpeas
Lunch (347 calories)
- 1 serving Zucchini Spaghetti with Fast Turkey Bolognese
- 1 large pear
P.M. Snack (122 calories)
- 1 serving Mini Bell Peppers Filled with White Beans
Dinner (401 calories)
- 1 serving Carne Asada Tacos
- 1 serving Spicy Cabbage Slaw
Evening Snack (68 calories)
- 2 servings Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,476 calories, 53 grams of fat, 93 grams of protein, 157 grams of carbohydrates, 31 grams of fiber, 1,688 milligrams of sodium.
Make it 1,800 calories: Add 1 cup of low-fat plain yogurt to breakfast and replace one servingGuacamole Chopped Salad for the Spicy Cabbage Slaw at dinner.
Make it 2,000 calories: Add 1 cup of low-fat plain yogurt to breakfast, replace 1 servingGuacamole Chopped Salad for the Spicy Cabbage Slawhave dinner and include ¼ cup unsalted roasted almonds in your evening snack.
Day 4
Breakfast (331 calories)
- 1 serving High-Protein Strawberry and Peanut Butter Overnight Oats
A.M. Snack (279 calories)
- 1 cup of low-fat plain yogurt that has been strained (similar to Greek-style)
- 1 cup blackberries
- 1 Tbsp. chia seeds
Lunch (311 calories)
- 1 serving Zucchini Spaghetti with Fast Turkey Bolognese
- 1 medium apple
P.M. Snack (34 calories)
- 1 serving Strawberry-Chocolate Greek Yogurt Bark
Dinner (542 calories)
- 1 serving Crispy Egg Noodles with Tofu and Peanut Sauce
Daily Totals: 1,503 calories, 67 grams of fat, 88 grams of protein, 151 grams of carbohydrates, 30 grams of fiber, 1,085 milligrams of sodium.
Make it 1,800 calories: Include 1 cup of low-fat plain kefir with your breakfast and 2 tablespoons of almond butter on your apple during lunch.
Make it 2,000 calories: Include 1 cup of low-fat plain kefir with your breakfast, spread 2 tablespoons of almond butter on the apple during lunch, and have ¼ cup of unsalted dry-roasted almonds as a snack in the evening.
Day 5
Breakfast (353 calories)
- 1 cup of low-fat plain yogurt that has been strained (similar to Greek-style)
- 3 Tbsp. chopped pecans
- ½ cup raspberries
- 1 serving No-Sugar-Added Chia Seed Jam
A.M. Snack (195 calories)
- 1 serving Everything Bagel Cottage Cheese Dip Jar with Bell Peppers and Chickpeas
Lunch (311 calories)
- 1 serving Zucchini Spaghetti with Fast Turkey Bolognese
- 1 medium apple
P.M. Snack (122 calories)
- 1 serving Mini Bell Peppers Filled with White Beans
Dinner (448 calories)
- 1 serving Creamy Chicken, Mushroom, and Spinach Pan Casserole
- 1 serving Basic Carrot and Cabbage Salad
Evening Snack (68 calories)
- 2 servings Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,506 calories, 64 grams of fat, 93 grams of protein, 146 grams of carbohydrates, 32 grams of fiber, 1,912 milligrams of sodium.
Make it 1,800 calories: Add 2 tablespoons of almond butter to the apple during lunch and raise it to 4 servingsStrawberry-Chocolate Greek Yogurt Bark at evening snack.
Make it 2,000 calories: Add 5 Tbsp. of chopped pecans for breakfast, include 2 Tbsp. almond butter with the apple during lunch, replace one servingAnti-inflammatory Salad with Strawberries and Kale and Burrata for the Basic Carrot and Cabbage Saladat dinner and increase to 4 portionsStrawberry-Chocolate Greek Yogurt Bark at evening snack.
Day 6
Breakfast (341 calories)
- 1 serving Tofu Scramble with Spinach
- 1 clementine
A.M. Snack (279 calories)
- 1 cup of low-fat plain yogurt that has been strained (similar to Greek-style)
- 1 cup blackberries
- 1 Tbsp. chia seeds
Lunch (337 calories)
- 1 serving Creamy Chicken, Mushroom, and Spinach Pan Casserole
P.M. Snack (122 calories)
- 1 serving Mini Bell Peppers Filled with White Beans
Dinner (394 calories)
- 1 serving Canned Tuna Rice Bowl
Evening Snack (34 calories)
- 1 serving Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,511 calories, 68 grams of fat, 108 grams of protein, 131 grams of carbohydrates, 34 grams of fiber, 1,742 milligrams of sodium.
Make it 1,800 calories: Skip the clementine at breakfast and include 1 servingAvocado & Banana Smoothie.
Make it 2,000 calories: Skip the clementine at breakfast and include 1 servingAvocado & Banana Smoothieplus add ¼ cup unsalted roasted almonds as a nighttime snack.
Day 7
Breakfast (357 calories)
- 1 cup of low-fat plain Greek-style yogurt that has been strained
- 2 Tbsp. chopped pecans
- 1 Tbsp. chia seeds
- ½ cup raspberries
- 1 serving No-Sugar-Added Chia Seed Jam
A.M. Snack (195 calories)
- 1 serving Everything Bagel Cottage Cheese Snack Jar Featuring Bell Peppers and Chickpeas
Lunch (337 calories)
- 1 serving Creamy Chicken, Mushroom, and Spinach Pan Casserole
P.M. Snack (122 calories)
- 1 serving Mini Bell Peppers Filled with White Beans
Dinner (417 calories)
- 1 serving Za’atar-Roasted Chicken with Chickpeas
Evening Snack (68 calories)
- 2 servings Strawberry-Chocolate Greek Yogurt Bark
Daily Totals: 1,505 calories, 64 grams of fat, 102 grams of protein, 128 grams of carbohydrates, 31 grams of fiber, 1,625 milligrams of sodium.
Make it 1,800 calories: Include one medium orange in your lunch and add one portionGrilled Cabbage Salad with Lemon-Scallion Dressing to dinner.
Make it 2,000 calories: Add one medium orange to lunch, add one servingGrilled Cabbage Salad with Lemon-Scallion Dressingto dinner and include ¼ cup unsalted almonds that have been roasted for the evening snack.
Prep Ahead Tips
- Make High-Protein Strawberry and Peanut Butter Overnight Oatsto eat for breakfast on Days 2 through 4.
- Prepare Zucchini Spaghetti with Fast Turkey Bologneseto eat for lunch on Days 2 through 5.
- Make Strawberry-Chocolate Greek Yogurt Barkto keep on hand as a snack during the week.
- On Day 5, set aside 2 portionsCreamy Chicken, Mushroom, and Spinach Pan Casseroleto eat for lunch on Days 6 and 7.
Frequently asked Questions
Is it acceptable to combine different meals if there’s one that you don’t enjoy?
If there’s a meal you’re not fond of, you’re welcome to repeat a meal in this plan or explore some of our other options.high-protein recipesFor further inspiration. As a reference, our goal was 1,500 calories per day, with a minimum of 80 grams of protein and 30 grams of fiber daily, and a maximum of 2,300 milligrams of sodium, as advised by the Dietary Guidelines for Americans. Since GLP-1 medications are frequently used to assist in controlling high blood sugar, we also selected recipes that align with our diabetes-friendly criteria.
Is it possible to have the same breakfast or lunch every day?
Certainly, you can eat the same breakfast and lunch daily if it simplifies your schedule. All the breakfast and lunch choices are high in protein and contain comparable calorie counts, making a straightforward change suitable for most individuals.
Why isn’t there an option for 1,200 calories?
We no longer include 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans indicate that consuming only 1,200 calories daily is generally insufficient for most individuals to fulfill their nutritional requirements, and it is not advisable for long-term health and wellness.
What is the reason to concentrate on protein while trying to lose weight?
Prioritizing protein intake while aiming to shed pounds offers numerous advantages. It provides a sense of fullness and enhances feelings of satisfaction, which is beneficial when consuming fewer calories. Additionally, it aids in avoiding muscle loss that may happen during weight reduction. Consistent physical activity, such as strength training, combined with a high-protein diet, can assist in maintaining muscle mass.
Additional Suggestions for Sustainable Weight Loss
- Eat Regular MealsIndividuals who consume three standard meals each day at consistent times have a higher chance of losing weight compared to those who often skip meals or have an irregular eating schedule. Participants who frequently snacked, drank calorie-containing beverages, and consumed alcohol were less inclined to achieve weight loss. Establishing a regular meal schedule could serve as an effective approach to support weight loss efforts.
- Emphasize Fiber and Protein: Fiber is a crucial nutrient associated with better heart health, reduced chances of type 2 diabetes, lower body weight, and enhanced digestive well-being. Studies indicate that individuals who focus on consuming protein and fiber tend to lose weight and maintain a healthier weight. Foods high in fiber consist of whole grains, beans, nuts, seeds, and a variety of fruits and vegetables. Excellent sources of protein include fish, chicken, red meat, Greek-style yogurt, cottage cheese, regular cheese, legumes, soy products, eggs, and other similar items.
- Seek Support: It’s well-known that losing weight can be difficult. If you’re having trouble, think about teaming up with a friend to exchange food suggestions or start an exercise program together. You might also benefit from consulting a licensed dietitian for further assistance.
- Skip High-Added-Sugar DrinksConsuming a large quantity of sugary drinks, including soda, sweetened coffee and tea, and energy drinks, on a regular basis is consistently associated with gaining weight and developing obesity. In contrast, reducing intake of these beverages is connected to losing weight. Choosing water as your primary method of staying hydrated can assist in achieving weight loss goals.
How We Develop Dietary Schedules
Certified dietitians carefully design Muara Digital Team’s meal plans to be simple to follow and tasty. Each meal plan is tailored to meet specific criteria based on the health condition and/or lifestyle goal it aims to address, and is checked for accuracy using the nutrition database, ESHA Food Processor. Since nutritional requirements vary from individual to individual, we recommend using these plans as a guide and making adjustments as needed.
Read the original story onMuara Digital Team
