GLP-1 friendly meal plan
Updated on Aug 4, 2025
Complement your medication with our GLP-1 friendly meal plan. Designed to support users of GLP-1 receptor agonists, this plan offers light, nourishing meals that promote fullness and stabilize blood sugar.
Meal plan grocery list
Dairy & eggs
Eggs
Egg whites
Greek yogurt
Cottage cheese
Almond milk
Low-fat cheese
Meats
Chicken breast
Ground turkey
Fish & seafood
Salmon
Canned tuna
Fresh grocery
Spinach
Kale
Zucchini
Cucumbers
Bell peppers
Cherry tomatoes
Blueberries
Raspberries
Apples
Avocados
Lemon
Garlic
Herbs
Dry goods
Oats
Brown rice
Quinoa
Plant based
Chia seeds
Ground flaxseed
Hummus
Cans & jars
Broth
Spices & sauces
Olive oil
Meal plan overview
Support your treatment with the GLP-1 friendly meal plan. Created for those using GLP-1 receptor agonists, it focuses on gentle, nutrient-dense meals to ease digestion and enhance satiety.
Great for managing appetite and blood sugar. Enjoy balanced meals that work with your medication—not against it.
Foods to eat
Lean proteins: Choose chicken, turkey, and fish to maintain fullness.
Low-starch veggies: Eat spinach, kale, cucumbers, and zucchini to reduce bloating.
Hydrating fruits: Include berries, apples, and citrus in moderate portions.
Slow-digesting carbs: Use quinoa, oats, and brown rice to stabilize energy.
Healthy fats: Add avocado, olive oil, and flaxseeds for satiety and balance.
Gentle additions: Use hummus, broth, and yogurt to ease digestion.
✅Tip
Foods not to eat
Greasy foods: Avoid fried or fatty meals that can upset your stomach.
Sugar-loaded snacks: Cut out pastries, candy, and soda to prevent spikes and crashes.
Large meals: Avoid heavy portions that can cause nausea or bloating.
Carbonated drinks: Skip fizzy beverages that may worsen fullness or reflux.
Alcohol: Limit or avoid as it can intensify side effects of GLP-1s.
Ultra-processed foods: Minimize fast food, frozen entrees, and salty snacks.
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Main benefits
The GLP-1 friendly meal plan supports users of GLP-1 medications like semaglutide with gentle, well-balanced meals. High-protein, low-volume foods help manage appetite and side effects. Light vegetables and easy-to-digest ingredients reduce discomfort. The plan complements treatment with sustainable nutrition.
How to budget on this meal plan
Stick to simple meals with affordable proteins like eggs, chicken, and canned tuna. Use frozen vegetables and berries to cut costs without sacrificing nutrients. Buy items in small portions to reduce waste due to lowered appetite. Cook in batches and freeze light meals for later.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Gentle, satisfying snacks to support your GLP-1 plan:
- Greek yogurt with chia seeds
- Half an avocado with lemon
- Protein shake with almond milk
- Light cottage cheese and cucumber slices
- Boiled egg and baby spinach
- Rice cake with hummus
- Berries in a small bowl
Sip water regularly in small amounts to avoid nausea. Choose clear broths and herbal teas like ginger or chamomile. Avoid carbonated drinks that may cause bloating. Infused water with citrus or mint adds light flavor. Limit caffeine and prioritize gentle hydration throughout the day.
Focus on small portions of lean protein like chicken and fish to promote fullness. Add gentle vegetables like zucchini and spinach for fiber and nutrients. Include healthy fats like avocado and chia seeds to support absorption. Choose quinoa or oats for long-lasting energy. Drink water slowly throughout the day to avoid discomfort.
Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, chia seeds, and blueberries
- Lunch:Grilled chicken breast with quinoa, spinach, and lemon-herb dressing
- Dinner:Baked salmon with zucchini and garlic-sauteed kale
- Snack:Greek yogurt with raspberries and ground flaxseed
- Calories🔥: 1850Fat💧: 65gCarbs🌾: 160gProtein🥩: 145g
Day 2
- Breakfast:Scrambled eggs with spinach and avocado
- Lunch:Ground turkey bowl with brown rice, cucumbers, and cherry tomatoes
- Dinner:Canned tuna salad with bell peppers, kale, and olive oil-lemon dressing
- Snack:Cottage cheese with blueberries and ground flaxseed
- Calories🔥: 1900Fat💧: 68gCarbs🌾: 165gProtein🥩: 150g
Day 3
- Breakfast:Chia seed pudding with almond milk and raspberries
- Lunch:Grilled salmon with brown rice, sautéed zucchini, and spinach
- Dinner:Chicken breast and kale soup with garlic and broth
- Snack:Greek yogurt with apple slices and cinnamon (optional)
- Calories🔥: 1800Fat💧: 63gCarbs🌾: 155gProtein🥩: 140g
Day 4
- Breakfast:Oats with almond milk, blueberries, and chia seeds
- Lunch:Tuna salad lettuce wraps with cherry tomatoes and avocado
- Dinner:Grilled ground turkey with quinoa, spinach, and roasted garlic
- Snack:Low-fat cheese with cucumber slices and hummus
- Calories🔥: 1850Fat💧: 65gCarbs🌾: 160gProtein🥩: 145g
Day 5
- Breakfast:Egg white omelet with kale, bell peppers, and low-fat cheese
- Lunch:Baked salmon with brown rice and cucumber-avocado salad
- Dinner:Ground turkey and zucchini skillet with lemon-herb sauce
- Snack:Cottage cheese with raspberries and chia seeds
- Calories🔥: 1900Fat💧: 68gCarbs🌾: 165gProtein🥩: 150g
Day 6
- Breakfast:Greek yogurt with ground flaxseed, blueberries, and almonds (optional)
- Lunch:Chicken breast and quinoa bowl with bell peppers, spinach, and hummus
- Dinner:Salmon and kale soup with garlic and herbs
- Snack:Apple slices with low-fat cheese
- Calories🔥: 1850Fat💧: 66gCarbs🌾: 160gProtein🥩: 145g
Day 7
- Breakfast:Oats with almond milk, chia seeds, and sliced apples
- Lunch:Canned tuna quinoa salad with cherry tomatoes, cucumbers, and lemon-olive oil dressing
- Dinner:Grilled chicken breast with garlic-sauteed spinach and brown rice
- Snack:Cottage cheese with blueberries and hummus on cucumber slices
- Calories🔥: 1850Fat💧: 65gCarbs🌾: 160gProtein🥩: 145g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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