30-Day Meal Plan for GLP-1 Peptide Users
A 4-week, repeatable meal plan designed for people using GLP-1 medications (e.g., semaglutide, tirzepatide). It prioritizes high protein, gentle digestion, and smaller portions while helping preserve muscle and support steady energy.
How to Use This 30-Day Guide
Think “templates,” not rigid rules.
- Each week gives you 7 structured days. You can follow them in order or swap days as needed.
- After Week 4, you can repeat the cycle or mix your favorite days to fill the full month.
- Portion sizes are flexible: eat slowly, stop as soon as you feel gently full.
- Keep protein high (aim for ~80–120g/day for many adults, or your provider’s target).
- Keep fats moderate and favor low-GI carbohydrates (oats, beans, lentils, sweet potato, berries).
GLP-1-Specific Tips
To Reduce Nausea & Discomfort
- Prefer small, frequent meals over large plates.
- Avoid greasy, fried foods and heavy cream-based dishes.
- Limit carbonated drinks (can increase stomach pressure).
- Drink most of your fluids between meals, not during.
Protein & Muscle Preservation
- Include a protein source at every main meal.
- Use shakes, Greek yogurt, eggs, tofu, or beans when appetite is low.
- Pair with light strength training 2–4×/week if your provider approves.
Hydration Targets
- Aim for about 60–90 oz of fluids per day (water, herbal tea, electrolytes).
- Take small sips throughout the day instead of big, infrequent chugs.
Jump to a Week
Use Weeks 1–4 to cover 28 days. For a full 30–31-day month, repeat your favorite days or use the Flex Days section at the bottom.
Week 1 · Gentle Start
Focus on easy-to-digest foods and consistent protein. Great for the first month on GLP-1 or after a dose increase.
Day 1
Protein oatmeal (½ cup oats, 1 scoop protein, berries, chia)
Chicken & quinoa bowl with mixed greens
Baked salmon + steamed broccoli + small sweet potato
Greek yogurt cup
Day 2
Greek yogurt parfait with berries & ¼ cup granola
Turkey lettuce wraps + side veggie soup
Lean turkey chili with beans
Handful of almonds
Day 3
Protein smoothie (protein, almond milk, spinach, berries, chia)
Lentil soup + small side salad
Chicken stir-fry over cauliflower rice
Apple slices + peanut butter
Day 4
2 eggs + 2 egg whites + sautéed spinach, 1 slice whole grain toast
Tuna pouch + whole grain crackers + cucumber slices
Sheet-pan chicken + zucchini + potatoes
Protein shake
Day 5
Protein oatmeal with blueberries
Chickpea salad (chickpeas, cucumber, tomato, feta, olive oil)
Baked cod + asparagus + quinoa
Low-sugar, high-fiber bar
Day 6
Smoothie (protein, frozen berries, water or milk, flax)
Turkey & veggie wrap (whole grain or low-carb tortilla)
Small steak (4–5 oz) + green beans + small baked potato
Cottage cheese + pineapple or berries
Day 7
Greek yogurt parfait with nuts & berries
Veggie soup + grilled chicken or tofu
Tofu or lentil bowl with roasted veggies
1–2 squares dark chocolate
Week 2 · Protein & Fiber Focus
Similar structure to Week 1 with slightly more variety. Emphasize protein and fiber to stay satisfied on smaller portions.
Day 8
Protein smoothie + ½ banana
Grilled chicken salad (mixed greens, beans, avocado)
Turkey meatballs + marinara + zucchini noodles
String cheese
Day 9
Greek yogurt + strawberries + walnuts
Black bean & brown rice bowl with salsa
Baked salmon + roasted Brussels sprouts
Baby carrots + hummus
Day 10
Egg scramble with peppers, onions, spinach
Tuna salad on whole grain toast (light mayo or yogurt)
Chicken fajita bowl (peppers, onions, brown rice, beans)
Handful of pistachios
Day 11
Protein oats with cinnamon & sliced apple
Lentil & veggie soup + side of cottage cheese
Grilled shrimp + quinoa + side salad
Greek yogurt
Day 12
Greek yogurt parfait with granola & berries
Turkey burger (no bun) + roasted veggies
Stir-fried tofu + broccoli + cauliflower rice
Apple slices + peanut butter
Day 13
Smoothie (protein, berries, spinach, chia)
Chickpea & cucumber salad with olive oil
White fish tacos (corn tortillas, cabbage slaw)
Edamame
Day 14
Egg & veggie omelet + ½ slice avocado toast
Grain bowl (farro, roasted veggies, chicken or tofu)
Turkey chili leftovers or lentil chili
Dark chocolate + herbal tea
Week 3 · Light Dinners & Variety
Keep evenings lighter to support sleep and reduce reflux while still hitting protein goals during the day.
Day 15
Protein oatmeal with raspberries
Chicken Caesar salad (light dressing)
Grilled fish + steamed green beans
Greek yogurt + chia seeds
Day 16
Greek yogurt parfait with pumpkin seeds
Turkey & veggie wrap + side salad
Stuffed bell peppers (lean beef or turkey, rice, beans)
Handful of mixed nuts
Day 17
Smoothie (protein, berries, spinach, flax)
Lentil salad (lentils, veggies, lemon, olive oil)
Chicken stir-fry + mixed veggies (no heavy sauce)
Cottage cheese + sliced peaches or berries
Day 18
2 eggs + 2 egg whites + tomatoes
Quinoa & black bean bowl with salsa & avocado
Baked cod + roasted asparagus
Protein shake
Day 19
Greek yogurt + blueberries + walnuts
Chicken & veggie skewers + side of brown rice
Tomato-based vegetable soup + side of tofu
Carrots & hummus
Day 20
Protein oats with sliced banana
Turkey burger lettuce-wrapped + side salad
Light stir-fry tofu + bok choy + mushrooms
Apple + almond butter
Day 21
Smoothie (protein, mixed berries, water or milk)
Chickpea & avocado toast on whole grain bread
Leftover chili or lentil soup with extra veggies
Dark chocolate + herbal tea
Week 4 · Social Flexibility & Maintenance
Build in room for social meals and eating out while keeping the GLP-1 principles: protein first, smaller portions, low-grease.
Day 22
Greek yogurt parfait with granola & berries
Grilled chicken salad (restaurant: ask for dressing on side)
Restaurant: grilled fish, veggies, small side of rice or potato
Protein shake or yogurt at home
Day 23
Protein oatmeal with nuts & berries
Turkey sandwich on whole grain bread + side salad
Baked chicken thighs (skin removed) + steamed veggies
Baby carrots + hummus
Day 24
Smoothie (protein, berries, spinach, chia)
Leftover baked chicken + quinoa + veggies
Turkey or veggie burger + side salad
Handful of mixed nuts
Day 25
Egg & veggie omelet + small slice toast
Lentil soup + side of Greek yogurt
Grilled shrimp or fish tacos (corn tortillas, cabbage slaw)
Apple slices + peanut butter
Day 26
Greek yogurt + strawberries + chia seeds
Chicken & veggie bowl with brown rice
Simple stir-fry tofu + mixed veggies (light sauce)
Edamame
Day 27
Protein oats with cinnamon & raisins (small amount)
Turkey & avocado lettuce wraps
Salmon + roasted broccoli + carrots
Low-sugar, high-fiber bar
Day 28
Smoothie (protein, mixed berries, water or milk)
Big salad: greens, beans, seeds, avocado, chicken or tofu
Leftover chili or soup with extra veggies
1–2 squares dark chocolate
Flex Days · Fill Out Your Month
Use these ideas to fill in remaining days of a 30–31-day month or to swap in when life happens.
Flex Day A (Very Low Appetite)
Half-portion protein smoothie (protein + water + berries)
Small bowl of lentil or chicken soup + a few crackers
Soft baked fish + well-cooked veggies
Greek yogurt or cottage cheese if tolerated
Flex Day B (Social / Restaurant)
Light yogurt bowl or smoothie
Restaurant salad with grilled chicken or fish, dressing on side
Shared entrée: grilled protein + vegetables; skip or split dessert
Protein shake at home if you didn’t get enough protein
Flex Day C (Higher Activity)
Protein oatmeal + banana slices
Grain bowl (quinoa, chicken, veggies, light dressing)
Turkey chili + side salad
Fruit + nuts
Repeat your favorite days from any week and sprinkle in Flex Days to build a plan that fits your real life, hunger signals, and your provider’s guidance.