A 7-Day GLP-1 Meal Plan That Actually Hits Your Protein Floor

If you have looked at GLP-1 meal plans online, you have probably noticed two problems: most are built around calorie counting (which the medication has already solved for you) and most assume you can eat a full plate (which on Ozempic, Wegovy, Mounjaro, or Zepbound, you usually cannot).

This 7-day plan is built differently. The math centers on protein, not calories. Portions are sized for a slow stomach. Every dinner takes 20 minutes or less, and every breakfast is something you can eat when nausea is mild.

Each day lands at roughly 120 to 140 g of protein on about 1,500 calories, which is the sweet spot for most adults on a GLP-1: enough to protect muscle, low enough to ride the medication's deficit without under-fueling.

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How to use this plan

• Eat in any order. The daily totals matter; meal order does not.
• Front-load breakfast. Nausea is usually mildest in the morning. Eat 30 g of protein within an hour of waking.
• Skip a meal if you genuinely are not hungry. Replace it with a protein shake later in the day.
• Take leftovers as the next day's lunch. Most dinners scale up easily.
• Hydrate alongside. 80 oz of fluids daily, including a morning electrolyte mix.

Sharpy builds a more personalized version of this plan automatically, with your protein floor calculated from your goal weight and your meal slots configurable around your real schedule.

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Day 1 (Monday)

Breakfast (32 g protein)

• 1 cup plain 0% Greek yogurt (22 g)
• 1 scoop vanilla whey protein, stirred in (20 g)
• 1/2 cup berries
• 1 tbsp ground flax

Snack (15 g)

• 1 string cheese
• 1 hard-boiled egg

Lunch (32 g)

• 5 oz pre-cooked chicken breast
• 1 cup baby spinach
• 1/2 cup cooked rice
• Olive oil, lemon, salt

Snack (12 g)

• 3/4 cup low-fat cottage cheese
• Sliced cucumber

Dinner (35 g)

• 5 oz baked salmon (425 F, 12 minutes)
• 1/2 cup roasted broccoli
• 1 small baked potato

Daily total: ~126 g protein, ~1,500 cal

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Day 2 (Tuesday)

Breakfast (30 g)

• 3-egg scramble with 1/4 cup feta (24 g)
• 1 slice sourdough toast (6 g)
• Sliced tomato

Snack (10 g)

• 1 oz beef jerky
• 1 small apple

Lunch (32 g)

• Leftover salmon from Day 1, flaked over greens
• 1/2 avocado
• Olive oil, lemon

Snack (25 g)

• Protein shake (1 scoop whey in 12 oz unsweetened almond milk)

Dinner (30 g)

• 5 oz ground turkey (93/7) with taco seasoning
• 1/2 cup black beans
• Wrapped in 2 cups shredded romaine
• Salsa, 1 oz cheese

Daily total: ~127 g protein, ~1,480 cal

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Day 3 (Wednesday)

Breakfast (28 g)

• 1 cup low-fat cottage cheese (28 g)
• 1/2 cup pineapple
• Cinnamon

Snack (15 g)

• 2 hard-boiled eggs

Lunch (30 g)

• Leftover taco turkey from Day 2
• 1/4 cup rice
• Sliced bell pepper

Snack (20 g)

• Greek yogurt + 1 tbsp peanut butter

Dinner (32 g)

• 6 oz baked cod
• 1/2 cup roasted brussels sprouts
• Small sweet potato

Daily total: ~125 g protein, ~1,420 cal

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Day 4 (Thursday)

Breakfast (33 g)

• Smoothie:
  • 1 cup unsweetened almond milk
  • 1 scoop whey protein (25 g)
  • 1/2 frozen banana
  • 1 cup spinach
  • 1 tbsp peanut butter (4 g)

Snack (12 g)

• 1 oz cheddar
• 1 small pear

Lunch (30 g)

• 5 oz canned salmon, mixed with 2 tbsp Greek yogurt + dill
• 1 slice sourdough toast
• Cucumber slices

Snack (15 g)

• 1 string cheese
• 1 hard-boiled egg

Dinner (33 g)

• 6 oz grilled chicken thigh
• 1/2 cup roasted zucchini
• 1/2 cup quinoa

Daily total: ~123 g protein, ~1,520 cal

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Day 5 (Friday)

Breakfast (30 g)

• 4 egg whites + 2 whole eggs scrambled (24 g)
• 1 oz turkey bacon (6 g)
• Sauteed spinach

Snack (14 g)

• 1 cup edamame, shelled

Lunch (32 g)

• Leftover chicken thigh from Day 4 over mixed greens
• 1/2 avocado
• 1/4 cup chickpeas

Snack (20 g)

• Protein shake (1 scoop in water with ice)

Dinner (32 g)

• 5 oz lean ground beef (93/7) chili
• 1/2 cup black beans
• 1 tbsp Greek yogurt + 1 oz cheese on top

Daily total: ~128 g protein, ~1,500 cal

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Day 6 (Saturday)

Breakfast (30 g)

• 1 cup Skyr (Siggi's, 17 g)
• 1 scoop whey protein stirred in (20 g)
• 1/4 cup low-sugar granola

Snack (12 g)

• 1 cheese stick
• 12 almonds

Lunch (32 g)

• Out-of-the-house option: Chipotle bowl
  • Double chicken (32 g)
  • Brown rice (small)
  • Fajita veggies
  • Salsa
  • No sour cream

Snack (15 g)

• 3/4 cup cottage cheese + tomato

Dinner (35 g)

• Leftover beef chili from Day 5
• 1/2 cup rice
• Sauteed greens

Daily total: ~124 g protein, ~1,560 cal

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Day 7 (Sunday)

Breakfast (32 g)

• Smoked salmon (3 oz) on 1 slice sourdough
• 2 tbsp cream cheese
• 1 hard-boiled egg

Snack (15 g)

• Protein shake (smaller, 1/2 scoop in milk)

Lunch (30 g)

• Leftover beef chili (last serving)
• Side of cottage cheese (1/2 cup)

Snack (12 g)

• 1 oz jerky
• 1 small apple

Dinner — meal prep night (32 g)

• 6 oz roasted chicken (cook extra for the week)
• Sheet pan vegetables: 1 cup broccoli + 1 bell pepper
• 1/2 cup roasted potatoes

Daily total: ~121 g protein, ~1,490 cal

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Shopping list (covers all 7 days for one person)

Proteins

• Boneless skinless chicken breast or thigh (2 lb)
• Ground turkey 93/7 (1 lb)
• Lean ground beef 93/7 (1 lb)
• Salmon fillets (1 lb) or canned salmon (5 oz)
• Cod fillet (1 lb)
• Smoked salmon (4 oz)
• 18-pack eggs
• Egg whites (16 oz carton)
• Greek yogurt 0% (32 oz tub)
• Cottage cheese low-fat (24 oz)
• Skyr or Greek yogurt (5 oz cup)
• Whey protein powder
• String cheese (8 pack)
• Cheese sticks or block cheddar (8 oz)
• Feta crumbles (4 oz)
• Cream cheese (4 oz)
• Beef jerky (4 oz)
• Turkey bacon (8 oz)

Vegetables

• Baby spinach (10 oz)
• Mixed greens (5 oz)
• Romaine (1 head)
• Broccoli (2 heads or 16 oz frozen)
• Brussels sprouts (1 lb)
• Zucchini (2)
• Bell peppers (3)
• Cucumber (2)
• Cherry tomatoes (1 pint)
• Edamame (1 lb frozen, shelled)

Carbs / starches

• White rice (2 lb)
• Sourdough bread (1 loaf)
• Sweet potatoes (3)
• Small potatoes (5)
• Quinoa (1 cup dry)
• Low-sugar granola (small bag)

Fruit

• Bananas (3)
• Apples (3)
• Pineapple (1 small or canned)
• Berries (1 pint frozen + 1 pint fresh)
• Pear (1)
• Avocado (3)

Pantry / sauces

• Olive oil
• Lemons (3)
• Taco seasoning packet
• Salsa
• Cinnamon
• Dill
• Black beans (2 cans)
• Chickpeas (1 can)
• Almond milk unsweetened (1/2 gallon)
• Peanut butter
• Capers
• Almonds
• Ground flax
• Hot sauce

Estimated cost: ~$110 to $140 for one person, depending on store.

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Three rules to remember

1. Front-load protein. Eat 30 g of protein within an hour of waking. The single highest-leverage habit on this plan.
2. No fried food, no large meals during the first 5 days of a dose-up week. The plan is built around foods that are kind to a slow stomach.
3. Take leftovers seriously. Dinners scale up to cover the next day's lunch. Eight ingredients prepped Sunday cover four lunches.

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Want this personalized to your goal weight?

This plan is calibrated to a typical 150 lb goal weight. If yours is lower or higher, the protein target should shift with it.

Sharpy calculates your specific protein floor (0.7 to 1.0 g per pound of goal weight), generates a meal plan around that number, and adjusts portions for your current dose level. It also tracks the protein you actually eat against the floor every day, so you know whether today protected your shape or eroded it.

Free to download from the App Store. Built specifically for Ozempic, Wegovy, Mounjaro, and Zepbound users.

Get Sharpy on the App Store.