Meal Planning · Ozempic · Wegovy · Mounjaro GLP-1 Meal Plan
GLP-1 Meal Plan
7-Day Weekly Guide
A complete week of eating on GLP-1 — built around your injection day, recovery period, and good days. High protein throughout. All meals scored for tolerance.
How to use this meal plan
GLP-1 weeks fall into three phases, which repeat each week:
- Injection day (Day 1): Stick to very gentle, small amounts. Broth, crackers, ginger tea. No pressure to eat a full meal.
- Recovery (Day 2–3): Gradually reintroduce soft, bland foods. Focus on staying hydrated and getting protein in.
- Good days (Day 4–7): Normal, nutrient-rich eating. This is when you make up for reduced intake on injection days.
The plan below assumes Monday injections. Shift the days to match your injection schedule.
Your 7-day plan
Monday
Injection DayTuesday
RecoveryWednesday
Building upThursday
Good daysFriday
Good daysSaturday
Good daysSnack ideas for the week
🥚
Hard-boiled eggs
70 cal, 6g protein
🥛
Greek yogurt
100 cal, 17g protein
🥜
Edamame (shelled)
120 cal, 11g protein
🧀
Cottage cheese
110 cal, 14g protein
🐟
Tuna on crackers
150 cal, 18g protein
🍌
Banana + nut butter
180 cal, 5g protein
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