GLP-1 Living

Meal Plans · PDF download

7-Day GLP-1 Muscle Protection Meal Plan

Seven days of protein-first meals on one printable page, built to help you hold onto muscle while the scale moves on GLP-1.

$4.99$16.63Launch offer · 70% off

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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 plan chart as PDF and PNG, 8 x 12 inch, prints on US Letter and A4
  • Seven full days: 28 meals with calories and protein per serving and daily totals
  • A short Read Me First guide to help you get started with the chart
  • A free bonus, the GLP-1 Plateau Plan, to keep in your files

Why you'll love it

  • All 7 days on one printable page, every meal pictured, so the week is decided at a glance
  • 28 meals total: breakfast, lunch, dinner and one snack per day, protein in each
  • Calories and protein listed per serving, plus the daily totals for every day
  • Daily totals around 1,300 calories and 120 to 134 g of protein
  • Every meal has 25 g of protein or more from eggs, poultry, fish, lean beef and dairy
  • Instant digital download, nothing ships, print it on US Letter or A4
Seven days at 120 g of protein or more, around 1,300 calories, for the GLP-1 phase when you want the loss to come from fat, not muscle. There is protein in every meal and every snack, portioned for a smaller appetite. This is a one page meal plan chart. All seven days sit on a single printable page, every meal is pictured, and you get calories and protein per serving plus the totals for each day. Print it, stick it on the fridge, and the week is set. You get 28 meals in total: breakfast, lunch, dinner and one snack per day, each one 25 g of protein or more from eggs, poultry, fish, lean beef and dairy. Daily totals land around 1,300 calories and 120 to 134 g of protein, a little higher on purpose to pair with resistance training. This is an organizing tool, not medical advice, and an instant digital download, so nothing ships to you.

Frequently asked questions

How much protein and how many calories are in this plan?

Each day lands around 1,300 calories with 120 to 134 g of protein, spread over breakfast, lunch, dinner and one snack. Every meal carries 25 g of protein or more. This level sits slightly higher than the base plan on purpose, so there is enough protein to pair with resistance training while you are in a lower calorie week on GLP-1. The numbers are estimates, rounded per serving, and a 1,300 calorie level is not right for everyone.

Is this a recipe book or the full meal plan chart?

It is a one page chart, not a recipe book. All seven days sit on a single printable page, every meal is pictured, and each one shows calories and protein per serving with the daily totals. The chart names the meals and gives you the numbers, so the dishes are simple supermarket cooking rather than step by step recipes. If you want full recipes with instructions and a grocery list, the 7 Day plan in the shop covers that.

How do I receive the files?

This is an instant digital download, so nothing ships to you. After purchase you download the files from Etsy.com in a browser, since the Etsy app cannot open digital files. You can then open the PDF on your phone or tablet, or print the page at home on US Letter or A4. You also get a PNG version and a short Read Me First guide.

Will this plan work for me?

This chart is an organizing tool, not medical or nutritional advice. It is built for the GLP-1 phase when your appetite is smaller and you want the week decided for you on one page. Calorie and protein needs are individual, so please talk to your healthcare provider or a registered dietitian before changing how you eat, especially while taking any medication or managing a health condition.

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!”
ElaineVerified customer review · GLP-1 high-protein cookbook

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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.