GLP-1 Meal Planner (7 Days)
High-protein Mounjaro / Wegovy meal plan ideas based on medication, appetite, food preference and protein goal.
7-day GLP-1 meal plan
Protein-forward Mounjaro meal plan with smaller plates and optional shakes.
Protein goal ~110g/day — meals are examples, not prescriptions.
Monday
~92g protein- Greek yoghurt + berries + flax · 28g · Easy when appetite is low; add honey if needed.
- Lentil + vegetable stew · 22g · Fibre + plant protein; help constipation.
- High-protein yoghurt bowl + overnight oats (late snack-dinner) · 30g · When a full dinner feels impossible.
- Cheese + apple slices · 12g · Small, portable protein.
Eat protein first, stop when comfortably full.
Tuesday
~103g protein- Protein smoothie (milk/alt + powder + banana) · 30g · Sip slowly — best “no appetite” option.
- Turkey wrap + yoghurt dip · 30g · Easy to stop early when full.
- Baked white fish + carrots + rice · 35g · Light and well tolerated for many on tirzepatide/semaglutide.
- Hummus + cucumber · 8g · Gentle fibre snack.
If nauseous, switch that meal to a smoothie or yoghurt.
Wednesday
~100g protein- Eggs + spinach on toast · 24g · Solid when nausea is calmer.
- Tinned tuna + avocado on crackers · 28g · Minimal cooking on low-appetite days.
- Chicken thigh + roasted veg · 36g · Protein-first plate; leave carbs if full.
- Boiled eggs (1–2) · 12g · Batch-prep for injection weeks.
Eat protein first, stop when comfortably full.
Thursday
~98g protein- Tofu scramble + tomatoes · 22g · Dairy-free high-protein start.
- Chicken + rice soup · 32g · Warm, gentle volume for post-injection days.
- Tofu + noodle broth · 24g · Hydrating dinner when constipation or dryness hits.
- Protein shake or kefir · 20g · Bridge the gap on poor appetite days.
If nauseous, switch that meal to a smoothie or yoghurt.
Friday
~100g protein- Cottage cheese + pineapple · 26g · Soft texture, high protein density.
- Salmon + soft potato + greens · 34g · Omega-3 + protein; keep portions small.
- Egg fried rice (extra egg) + peas · 28g · Comfort food scaled down for GLP-1 fullness.
- Cheese + apple slices · 12g · Small, portable protein.
Eat protein first, stop when comfortably full.
Saturday
~88g protein- Greek yoghurt + berries + flax · 28g · Easy when appetite is low; add honey if needed.
- Lentil + vegetable stew · 22g · Fibre + plant protein; help constipation.
- High-protein yoghurt bowl + overnight oats (late snack-dinner) · 30g · When a full dinner feels impossible.
- Hummus + cucumber · 8g · Gentle fibre snack.
If nauseous, switch that meal to a smoothie or yoghurt.
Sunday
~107g protein- Protein smoothie (milk/alt + powder + banana) · 30g · Sip slowly — best “no appetite” option.
- Turkey wrap + yoghurt dip · 30g · Easy to stop early when full.
- Baked white fish + carrots + rice · 35g · Light and well tolerated for many on tirzepatide/semaglutide.
- Boiled eggs (1–2) · 12g · Batch-prep for injection weeks.
Eat protein first, stop when comfortably full.
Shopping focus
- Greek yoghurt / skyr or dairy-free protein yoghurt
- Eggs, fish or tofu
- Lean poultry or lentils
- Oats, berries, ground flax
- Broth / soft veg for gentle volume
- Optional protein powder for no-appetite days
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Link or cite this page from your blog, clinic site or patient group.
Suggested citation: GLP-1 Meal Planner (7 Days) — www.glppal.app/tools/meal-planner
Why a GLP-1 meal plan is different
Standard meal plans assume normal hunger. On Mounjaro or Wegovy, people search for “high protein meals when you have no appetite” because volume feels impossible. This planner prioritises protein-dense, lower-volume and soft/liquid options across seven days — educational templates, not personalised medical nutrition therapy.
How to use the meal planner
- 1
Select your medication and current appetite level.
- 2
Choose omnivore, pescatarian, vegetarian or dairy-free.
- 3
Set a daily protein goal (use the protein calculator if unsure).
- 4
Scan the 7-day plan and shopping focus — swap freely based on tolerance.
Start tracking your GLP-1 journey with GLPPal
Download free on the App Store — injections, appetite, weight and side effects in one calm timeline.
Related GLP-1 tools
- Protein CalculatorHow much protein on Mounjaro, Ozempic, Wegovy or Zepbound? Get a daily target, per-meal amount and example foods.Read more
- Calorie CalculatorHow many calories should I eat on Mounjaro or Wegovy? See maintenance, a safer weight-loss range, plus protein and fibre targets.Read more
- Fibre CalculatorDaily fibre target for constipation on Mounjaro / Wegovy — plus gentle food ideas and how fast to increase.Read more
Explore more on GLPPal
Tracking tools
Meal Planner FAQ
No. It generates example meals from templates. Allergy management, diabetes carb counting and medical conditions need a clinician or RD.
Track your full GLP-1 journey in GLPPal
Download on the App Store. Log injections, appetite, weight and side effects — with reminders and weekly pattern insights.
GLPPal is designed for tracking and educational purposes only and is not medical advice.