GLP1 Meal Plan: What to Eat (Includes Recipes & Macros)

If you’re searching for a GLP-1 meal plan, you’re probably wondering what to eat, how much protein you need, and how to lose weight without sacrificing your energy or muscle mass.

Below, I’ll share my personal experience as a Certified Nutrition Coach (CNC) and Certified Personal Trainer (CPT) on Tirzepatide, as well as high protein meals, foods to avoid, easy recipes, and practical tips to support healthy weight loss. 

My mom and I started a microdose of GLP and then switched to a GLP/GIP last summer. While I’ve lost weight, I’m also thankful it’s helped with my food noise, energy, and inflammation. 

I work alongside a Functional Diagnostic Nutrition Practitioner and Integrative Health Coach, and that combination shapes how I approach GLP-1 nutrition. 

Interested in working together? We currently offer virtual appointments to chat about your goals. You can book a call here.

What does a GLP-1 or GLP/GIP do?

A GLP, like Wegovy or Ozempic, or GLP/GIP, like Mounjaro or Zepbound, works by regulating blood sugar, reducing appetite, and slowing digestion.

When we work with clients on GLP-1, we focus on a balanced diet rich in protein and nutrients to maximize your results while minimizing potential common side effects like symptoms nausea, constipation, bloating, and GI discomfort.

Why You Need a GLP1 Meal Plan

A GLP-1 or GLP/GIP can help you lose 8-10% of your body weight over about a year, but there can be side effects if you don’t watch your diet. GLP-1 medications can contribute to nutrient deficiencies, muscle loss, and lower energy levels if you’re not eating enough protein and nutrient-dense foods.

So while you might eat less on a GLP, it’s important that you eat the right kinds of food!

Tips to Eating on a GLP-1 or GLP/GIP

Prioritizing the right foods and habits while on a GLP-1 or GLP/GIP is critical to your overall health journey.

Here are a few tips to help minimize nutrient deficiencies and help preserve your muscle and energy levels.

• Prioritize protein at every meal 
• Focus on fiber and nutrient-dense foods
• Pair protein with carbs and healthy fats
• Stay hydrated (half your body weight in oz daily)
• Eat 5-6 small portions through the day if you can’t stomach 3 larger meals
• Meal prepping and having snacks on hand can help you hit your macros
• Avoid greasy, spicy, highly processed, and high-sugar foods like candy
• Avoid soda to help with bloating

Other habits that are critical include:

• Strength train using heavy weights and lower reps 2-3x a week
• Sleep and stress management help with energy and appetite
• Always consult your doctor on dosing

GLP-1 Meal Plan Sample

Here’s an example of what eating on GLP-1 can look like. Everyone’s needs differ, and calorie and protein targets vary based on your body, activity level, and medication.

If I were following this plan, I’d choose 3-4 of these meals and land somewhere around 110-130 grams of protein, which is my personal target.

My favorite protein is Hugh & Grace’s Triple Boost. You can see why in my full review of it here.
A note on dose days: If you inject weekly, you may notice your appetite is lower on those days. On those days I don’t push it. I reach for something small, soft, and protein-rich like Greek yogurt, cottage cheese, a protein smoothie, or a small bowl of something warm like eggs or soup.

The meals in this plan are built to be gentle enough that most of them work on sensitive days, but give yourself permission to simplify even further when you need to.

Day 1

• Breakfast: Protein oatmeal — ½ cup oats, 1 scoop vanilla protein powder, ½ cup berries, 1 tbsp chia seeds (~30g protein | ~7g fiber)
• Lunch: Grilled chicken salad — 5oz grilled chicken, ½ avocado, ½ cup cucumber, ½ cup cherry tomatoes, 1 tbsp olive oil vinaigrette (~35g protein | ~6g fiber)
• Dinner: 5oz salmon, 1 cup roasted broccoli, ½ cup roasted sweet potato (~30g protein | ~7g fiber)
• Snack: ¾ cup Greek yogurt with ½ cup berries (~15g protein | ~2g fiber)

Day 2

• Breakfast: Greek yogurt bowl — ¾ cup Greek yogurt, ½ cup berries, 1 tbsp hemp seeds, cinnamon to taste (~25g protein | ~4g fiber)
• Lunch: Chicken taco bowl — 5oz grilled chicken, 1 cup lettuce, ½ cup black beans, ¼ avocado, ¼ cup salsa (~38g protein | ~10g fiber)
• Dinner: Sheet pan chicken — 6oz chicken breast, 1 cup broccoli, 1 cup zucchini, ½ onion, 1 tbsp olive oil (~35g protein | ~6g fiber)
• Snack: ½ cup cottage cheese with ½ cup fruit (~15g protein | ~2g fiber)

Day 3

• Breakfast: Protein smoothie — 1 scoop protein powder, 1 cup spinach, ½ cup berries, 1 cup almond milk, ice (~28g protein | ~5g fiber)
• Lunch: Grilled chicken bowl — 5oz grilled chicken, ½ cup cooked quinoa, 1 cup roasted vegetables, 1 tsp olive oil drizzle (~38g protein | ~8g fiber)
• Dinner: Turkey taco salad — 5oz ground turkey, 1½ cups lettuce, ½ cup tomatoes, ¼ avocado, ¼ cup salsa (~35g protein | ~7g fiber)
• Snack: 2 hard-boiled eggs and 1 medium apple (~13g protein | ~4g fiber)

Day 4

• Breakfast: Oats with almond butter — ½ cup oats, 1 scoop protein powder, 1 tbsp almond butter, 1 tbsp chia seeds, ½ cup mixed berries (~33g protein | ~6g fiber)
• Lunch: Grilled chicken with quinoa and roasted vegetables — 4oz grilled chicken breast, ½ cup cooked quinoa, 1 cup steamed or roasted vegetables, 1 tsp olive oil drizzle (~38g protein | ~8g fiber)
• Dinner: Baked salmon with sweet potato and green beans — 4–5oz baked salmon, ½ cup roasted sweet potato cubed, 1 cup steamed broccoli or green beans (~45g protein | ~6g fiber)
• Snack: Greek yogurt with berries — ¾ cup plain Greek yogurt, ½ cup mixed berries, 1 tsp chia seeds (~20g protein | ~2g fiber)

Disclaimer: This sample meal plan is for educational purposes only. It is not medical advice or a one-size-fits-all plan. Calorie and protein needs vary based on your body, activity level, and medication. Always consult your healthcare provider before making dietary changes while on GLP-1 medication.

Additional Ideas for a GLP-1 Diet

When planning my meals, I try to include a protein source first, then add a fruit, vegetable, whole-food carbohydrate, or healthy fat based on hunger and activity levels.

Lean prOTEINS

• Chicken breast
  Salmon
• Lean ground turkey
• Lean beef
• Eggs
• Greek yogurt
• Cottage cheese
• Protein powder
• Tofu 

Carbohydrates

• Oats
• Sweet potatoes
• Quinoa
• Brown rice
• Apples
• Pears
• Berries
• Bananas
• Beans
• Lentils

hEALTHY fATS

• Avocado
• Extra virgin olive oil
• Almonds
• Walnuts
• Chia seeds
• Hemp seeds
• Ground flaxseed
• Natural peanut butter
• Almond butter
• Olives 

If you’d like a dessert, check out our high protein options like Chocolate Protein Donuts or Microwave Chocolate Protein Mug Cake.

Getting Your GLP-1 or GLP/GIP

I use EllieMD for my compounded tirzepatide and have had a positive experience with their physician oversight, transparent pricing, and 503A/503B pharmacy access. As always, do your own research and work with a qualified provider. 

EllieMD Weight Loss

They offer GLP and GLP/GIP and pair you with an in-state doctor to help with dosing and to support your weight loss journey. I personally use their GLP/GIP + Glycine.

If you have questions on EllieMD, you can reach out to us at team@kimandkalee.com or check out our blog posts on Tirzepatide Cost or I Used EllieMD for 10 Months: Is It Safe?