If you’re taking GLP-1 medications (like semaglutide or liraglutide) for weight loss or type 2 diabetes management, nutrition plays an important role in maximizing results and minimizing side effects. This 7-day beginner-friendly meal plan, created by a registered dietitian, is designed to support your medication while promoting balanced eating habits.
It focuses on gentle, nutrient-dense meals that are easy on digestion and help you feel full longer—an ideal match for the appetite-suppressing effects of GLP-1s.
What Makes a Meal GLP-1 Friendly?
High in Protein: Keeps you full and helps maintain muscle.
Low in Added Sugar and Refined Carbs: Reduces risk of nausea or spikes in blood sugar.
Small, Frequent Meals: Easier on digestion and aligns with reduced appetite.
Hydration and Fiber: Prevents constipation, a common side effect of GLP-1 meds.
7-Day Plan Overview
Day 1
Breakfast: Boiled egg with avocado toast (1 slice whole grain)
Lunch: Chicken and spinach salad with lemon vinaigrette
Dinner: Baked tilapia with roasted carrots and lentils
Snack: Low-fat Greek yogurt with blueberries
Day 2
Breakfast: Smoothie with protein powder, spinach, and frozen mango
Lunch: Quinoa and black bean bowl with salsa
Dinner: Ground turkey lettuce wraps with cucumber salad
Snack: Rice cakes with almond butter
Day 3
Breakfast: Cottage cheese with sliced peach and flaxseed
Lunch: Grilled chicken and brown rice with broccoli
Dinner: Zucchini noodles with tofu and pesto
Snack: Baby carrots with hummus
Day 4
Breakfast: Scrambled eggs with mushrooms and bell peppers
Lunch: Tuna and arugula salad with olive oil
Dinner: Stir-fried shrimp and vegetables over cauliflower rice
Snack: A boiled egg
Day 5
Breakfast: Oatmeal made with almond milk, chia seeds, and berries
Lunch: Turkey and avocado wrap with whole wheat tortilla
Dinner: Grilled salmon with quinoa and green beans
Snack: Small apple with peanut butter
Day 6
Breakfast: Protein shake with frozen banana and oat milk
Lunch: Mediterranean chickpea salad
Dinner: Baked tofu with steamed broccoli and brown rice
Snack: Unsweetened yogurt with a few almonds
Day 7
Breakfast: Overnight oats with cinnamon and sliced strawberries
Lunch: Chicken soup with whole grain crackers
Dinner: Grilled veggie platter with lentils
Snack: A handful of walnuts
Extra Tips for GLP-1 Users
Eat slowly to avoid nausea.
Stick to smaller meals and avoid overeating.
Stay hydrated throughout the day.
Include gentle physical activity, like walking, for better digestion and weight support.
This plan makes starting your journey with GLP-1 medications easier, providing simple and nourishing meals to help you feel your best. Always speak with your healthcare provider before making dietary changes while on medication.
