If you have been prescribed a GLP-1 medication like Wegovy or Ozempic to manage type 2 diabetes or obesity, you may have experienced changes in your eating patterns. Along with assisting the pancreas in releasing the correct amount of insulin to regulate high blood sugar levels, GLP-1 medications can also slow down digestion and reduce your appetite. As a result, you might find yourself consuming less food and wondering how to ensure your body is receiving the necessary nutrients.
Our straightforward GLP-1-friendly meal plan for beginners offers a week’s worth of meals and snacks designed to support individuals taking these medications. This plan emphasizes high fiber and protein content to ensure proper nutrition intake. It also includes a balanced carbohydrate profile to help maintain stable blood sugar levels throughout the day. Each recipe features simple ingredients and requires minimal cooking time of 30 minutes or less. Additionally, you will find meal-prep suggestions and three different calorie levels to choose from. While this meal plan is tailored for those on GLP-1 medications, it can benefit a wide range of individuals, regardless of medication use.
Why You’ll Love This Meal Plan:
Studies indicate that individuals on GLP-1 medications typically reduce their daily calorie consumption by 16% to 39%. When consuming fewer calories, prioritizing nutrient-dense foods is crucial for overall health. Adequate protein intake is particularly important for individuals on reduced-calorie diets as it helps sustain muscle mass and promote a healthy metabolism.
Our plan delivers a minimum of 100 grams of protein per day from various sources such as poultry, seafood, meat, eggs, legumes, nuts, and dairy. Many individuals also fall short on fiber intake, with only 5% of Americans meeting the recommended 28 grams per day. Sufficient fiber intake supports healthy digestion, enhances blood sugar control, aids in weight management, and boosts heart health. This fiber-rich meal plan offers an average of 38 grams of fiber daily.
For optimal blood sugar management, we have incorporated a moderately low carbohydrate level, with 40% of daily calories derived from carbohydrates. To stabilize blood sugar levels, we evenly distribute carbohydrate intake throughout the day and prioritize fiber-rich sources like whole grains, legumes, and fruits. Fiber-containing carbohydrates are digested more slowly than refined grains, helping to prevent blood sugar spikes. While carbohydrate amounts are detailed for each meal and snack, it’s essential to consider the fiber and protein content of your meals for effective blood sugar control.
This 1,800-calorie meal plan provides adjustments for those with different caloric requirements, offering options for 1,500 and 2,000 calories per day. We no longer include modifications for 1,200 calories as the 2020-2025 Dietary Guidelines for Americans advise against such low calorie levels for most individuals due to insufficient nutritional intake and long-term sustainability concerns.
Day 1
[Photography / Greg DuPree, Sty
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Breakfast (452 calories, 43g carbs)
– 1 serving Overnight Oats with Chia Seeds
– ½ cup nonfat plain strained yogurt, such as Greek-style
A.M. Snack (170 calories, 14g carbs)
– 1 serving Cottage Cheese-Berry Bowl
Lunch (385 calories, 44g carbs)
– 1 serving Creamy Chicken Florentine Casserole
– 1 medium orange
P.M. Snack (122 calories, 15g carbs)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (490 calories, 46g carbs)
– 1 serving One-Skillet Garlicky Salmon and Broccoli
– â…” cup cooked brown rice
Evening Snack (172 calories, 20g carbs)
– 1 serving Tzatziki Cucumber Slices
– ½ cup blueberries
Daily Totals: 1,791 calories, 71g fat, 115g protein, 182g carbohydrate, 34g fiber, 1,771mg sodium.
Make it 1,500 calories: Omit the yogurt at breakfast and the orange at lunch, plus omit the evening snack.
Make it 2,000 calories: At breakfast, increase to 1 cup yogurt and add ¼ cup sliced almonds.
Day 5
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (452 calories, 43g carbs):
– 1 serving Overnight Oats with Chia Seeds
– ½ cup nonfat plain strained yogurt
A.M. Snack (170 calories, 14g carbs):
– 1 serving Cottage Cheese-Berry Bowl
Lunch (379 calories, 48g carbs):
– 1 serving White Bean Enchilada Skillet
– 1 serving White Bean–Stuffed Mini Bell Peppers
– ¼ cup unsalted dry-roasted almonds
Dinner (568 calories, 50g carbs):
– 1 serving Creamy Lemon Pasta with Shrimp
– 1 serving Cacio e Pepe Kale Salad
Daily Totals: 1,795 calories, 81g fat, 104g protein, 182g carbohydrate, 34g fiber, 1,871mg sodium
To make it 1,500 calories: Omit the sliced bell pepper at lunch and the Cacio e Pepe Kale Salad at dinner, plus omit evening snack.
To make it 2,000 calories: Increase to 1 cup yogurt at breakfast and add 3 Tbsp. hummus to lunch.
Day 6
Breakfast (510 calories, 50g carbs):
– 1 serving Huevos Divorciados (Divorced Eggs)
A.M. Snack (176 calories, 9g carbs):
– ¼ cup unsalted dry-roasted shelled pistachios
Lunch (379 calories, 48g carbs):
– 1 serving White Bean Enchilada Skillet
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (433 calories, 45g carbs):
– 1 serving Chicken & Kale Soup
– 1 thin (½-oz.) slice whole-wheat baguette
– 1 serving Lemon-Shallot Vinaigrette over 2 cups mixed greens
Daily Totals: 1,793 calories, 77g fat, 104g protein, 183g carbohydrate, 43g fiber, 2,219mg sodium
To make it 1,500 calories: Change A.M. snack to 1 serving Tzatziki Cucumber Slices, omit bell pepper at lunch, and omit the mixed greens with Lemon-Shallot Vinaigrette at dinner.
To make it 2,000 calories: Add 1 clementine to A.M. snack and add ½ avocado, sliced, to the side salad at dinner.
Day 7
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Breakfast (510 calories, 50g carbs):
– 1 serving Huevos Divorciados (Divorced Eggs)
A.M.
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Feeling the urge to repeat a meal in this plan or explore our plethora of high-protein and high-fiber recipes for some fresh inspiration? Given the meticulous considerations we put into crafting this meal plan, it could be beneficial to swap a meal with a similar nutritional profile, particularly in terms of protein, fiber, and total carbohydrates. Our target was to hit around 40 to 50 grams of carbohydrates per meal, while also ensuring our recipes are rich in protein and fiber.
Curious if it’s okay to indulge in the same breakfast or lunch day after day? Absolutely! Our breakfast and lunch choices offer comparable calorie and carbohydrate levels, making it a seamless transition for most individuals.
Wondering why there isn’t a modification for a 1,200-calorie intake? We’ve chosen to discontinue modifications for 1,200-calorie days in our meal plans. This decision aligns with the 2020-2025 Dietary Guidelines for Americans, which advise against restricting daily caloric intake to 1,200 due to its inadequacy in meeting nutritional requirements and its unsustainability for long-term health.
Concerned about your daily sodium intake? To align with the 2020-2025 Dietary Guidelines for Americans, we’ve capped sodium consumption at 2,300 mg per day. Consistently exceeding this limit may elevate the risk of heart disease and high blood pressure.
For those looking to amp up their intake of high-fiber and high-protein foods, we recommend focusing on an array of nutrient-rich options like vegetables, fruits, beans, lentils, whole grains, nuts, seeds, poultry, fish, seafood, lean meats, eggs, soy products (such as tofu and edamame), and dairy.
Considering the impact of GLP-1 medications on appetite, adopting smart nutrition strategies can bolster your overall well-being. Prioritizing protein-rich foods can help preserve muscle mass during weight loss and maintain healthy blood sugar levels. Balancing carbohydrates across meals, especially with high-fiber options, can further promote stable blood sugar levels. Additionally, increasing fiber intake through various sources like whole grains, legumes, fruits, vegetables, nuts, and seeds is essential for achieving optimal health. Opting for smaller, frequent meals rather than larger ones can mitigate digestive issues associated with GLP-1 medications.
At EatingWell, our registered dietitians craft meal plans that are not only easy to follow but also delectable. Each plan is tailored to meet specific requirements based on health conditions or lifestyle goals and is meticulously analyzed for accuracy using the ESHA Food Processor nutrition database. As individual nutritional needs vary, we encourage you to utilize our plans as a source of inspiration and tweak them according to your preferences.
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