A 7-Day GLP-1 Diet Plan
High-protein, nausea-safe ideas in small portions, built to help you eat enough and protect muscle while your appetite is quiet.
A workable 7-day GLP-1 meal plan front-loads protein at breakfast, keeps portions small, and repeats a few batch-cooked proteins instead of cooking seven different dinners. Target 20 to 30g of protein per meal, use soft textures on rough days, and build in the assumption that appetite will vary day to day rather than staying consistent.
Most diet plans are built to help you eat less. On a GLP-1, the harder problem is usually the opposite: eating enough, especially enough protein, on the days when nothing sounds good. This plan is a starting point: seven days of small, easy meals you can lean on when your appetite is low. Adjust portion sizes to what feels comfortable, sip water between bites, and stop when you're full.
How to use this plan
- Aim for a source of protein in every small meal, even a spoonful counts.
- Prefer soft, mild foods when nausea is present; save richer meals for a good day.
- Small and frequent beats large and forced. Four small plates often lands better than three big ones.
- Sip fluids between bites rather than during, and finish meals at least an hour before bed.
The focus is nutrient density in small portions, not weight-loss targets. GLPEats is about eating enough to protect muscle and stay nourished. The medication handles the appetite part.
Day 1, Monday
Ease in with soft, familiar foods.
- Morning: Greek yogurt with a spoon of honey and a few soft berries.Easy
- Small lunch: Silken tofu miso soup with a soft-boiled egg on top.Nausea-safe
- Protein snack: Cottage cheese with cucumber ribbons and a pinch of salt.
- Small dinner: Ricotta on toast with honey and a drizzle of olive oil.
Day 2, Tuesday
Cool and sippable when appetite is low.
- Morning: Collagen hot chocolate, sipped slowly.Easy
- Small lunch: Chilled cucumber and Greek yogurt soup with dill.
- Protein snack: Cold rotisserie chicken pulled into small pieces with lemon.
- Small dinner: Poached white fish with mashed potatoes.
Day 3, Wednesday
Warm broths and soft grains.
- Morning: Two scrambled eggs cooked slow and soft with a little butter.Easy
- Small lunch: Chicken and rice porridge with ginger.Nausea-safe
- Protein snack: A handful of edamame with flaky salt.
- Small dinner: Turkey meatballs simmered in tomato broth.
Day 4, Thursday
A little more texture, still small portions.
- Morning: Cottage cheese with peach slices and a crack of pepper.
- Small lunch: Tuna salad on cucumber rounds.
- Protein snack: Hard-boiled egg with a pinch of everything seasoning.
- Small dinner: Baked salmon with buttered orzo and steamed zucchini.
Day 5, Friday
Easy again if the week has been long.
- Morning: Kefir smoothie with banana and a spoon of nut butter.Easy
- Small lunch: Egg drop soup with a handful of soft noodles.Nausea-safe
- Protein snack: Sliced turkey rolled around avocado.
- Small dinner: Shrimp and grits, small bowl, extra butter.
Day 6, Saturday
A slightly bigger meal when you feel up for it.
- Morning: Two eggs any style with a small piece of sourdough.
- Small lunch: Chicken salad with grapes on butter lettuce.
- Protein snack: Greek yogurt with granola and honey.
- Bigger dinner: Braised chicken thighs with mashed potatoes and peas.
Day 7, Sunday
Restful, protein-forward, easy on the stomach.
- Morning: Ricotta pancakes, small stack, with a spoon of jam.
- Small lunch: Lentil soup with a dollop of yogurt.Easy
- Protein snack: String cheese and a small apple.
- Small dinner: Roast chicken breast, soft carrots, buttered rice.
Signs the plan is working
- You're finishing most of your small meals without forcing it.
- Your energy across the day is steadier than it was in week one.
- Strength in daily movement (stairs, groceries, walks) is holding.
General nutrition information only. This is not medical advice and does not replace guidance from your healthcare provider. Talk to your clinician about your own protein targets and any dietary restrictions.