GLP-1 meal plan
Free 7-Day GLP-1 Meal Plan
Built for a smaller appetite on Ozempic, Wegovy, Mounjaro, or Zepbound — protein-first, easy on the stomach.
1,000–1,400 cal/dayProtein: prioritizedPortions: smallFiber: gentle
A sample day
What a day on the glp-1 plan looks like
| Meal | Dish | Cal | Net carbs | Protein |
|---|---|---|---|---|
| Breakfast | Greek yogurt & a few berries | 200 | 12g | 22g |
| Lunch | Small chicken & avocado bowl | 320 | 10g | 34g |
| Dinner | Baked salmon & soft veggies | 360 | 9g | 34g |
| Snack | Cottage cheese | 120 | 5g | 16g |
One sample day — the full week and a grocery list generate inside CarbMeNot, and you can swap any meal.
Why it works
Built for getting enough protein on a suppressed appetite.
- Protein-first to help protect muscle
- Smaller, frequent, easy-to-tolerate meals
- Foods that tend to sit well
- Auto grocery list, swap any meal
Want it tailored to you?
Tell CarbMeNot your calories, foods you like, allergies, and cooking time, and the AI builds a custom glp-1 plan — with recipes, macros, and a grocery list — in seconds.
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Good to know
Frequently asked questions
- Is this plan medical advice?
- No. This is general nutrition information to help you eat well on a GLP-1 medication. Always follow your clinician's guidance for anything related to your medication.
- Why is it protein-first?
- On a suppressed appetite you eat much less, so weight loss can include muscle unless you prioritize protein. The plan front-loads protein into small, tolerable meals.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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Get your glp-1 plan in the app
Generate the full week, a grocery list, and track it all — free on the App Store and Google Play.
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