Meal Plans · PDF download
7-Day GLP-1 Meal Prep Plan, One Page Chart
Cook once on Sunday, eat all week. One printable page, 28 protein-first meals, with calories and protein for every meal and daily totals.
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Digital tool only, not medical advice and no guaranteed results. Always consult a doctor about GLP-1 medication.
What's included
- One page meal prep chart delivered as PDF and PNG, 8 by 12 inch, printing on US Letter and A4
- Seven days of breakfast, lunch, dinner and one snack, 28 meals in total, each with calories and protein
- A Sunday prep list of the six batch components plus the oats jars that build the week
- A short Read Me First guide to help you start
- A free bonus, the GLP-1 Plateau Plan
Why you'll love it
- One page chart with all 7 days and 28 meals on a single printable page
- Calories and protein per serving for every meal, plus the daily totals
- Daily totals around 1,200 calories and 100 to 122 g of protein
- Batch cook six components on Sunday, then no weekday cooking at all
- Protein first in every box and bowl, built for a smaller appetite
- Instant digital download in PDF and PNG, nothing ships to you
Frequently asked questions
Do I have to cook every day?
No. You batch cook six components on Sunday, then combine them into the 28 meals across the week. There is no weekday cooking. The chart names each meal and gives the calories and protein, so you just assemble from what you prepped.
Are the calories and protein exact?
They are estimates, rounded per serving. The meals were planned and nutritionally estimated with AI assistance, then checked and designed by me. Daily totals land around 1,200 calories and 100 to 122 g of protein. Your own calorie and protein needs are individual, so treat the numbers as a planning guide.
Does this include full recipes?
No. This is a one page chart that names the meals and gives the numbers. The dishes are simple supermarket cooking, not step by step recipes. If you want recipes and a grocery list, the 7 Day GLP-1 Meal Plan in the shop follows the same method.
How do I get the files?
This is an instant digital download, so nothing ships. After purchase you download the PDF and PNG from a browser on Etsy. The Etsy app cannot open digital files. You can then open the page on your phone or tablet, or print it.
How do I receive my files?
Instantly. Right after checkout you land on your personal download page, and your files are also emailed to you. Your download links do not expire.
“The pictures and quality of the printout are excellent. Elegant, delicious, high protein meals for GLP-1 users. This helps TREMENDOUSLY, since I'm a vegetarian getting used to smaller portions but needing high protein. […] Wonderful edition to my cookbooks. Thank you!”
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Instant digital delivery
This is a digital product, nothing ships. Right after checkout you land on your personal download page; your download links do not expire. Read more about how it works.