GLP-1 Meal Plans
I built these meal plans for the part of GLP-1 that no one warns you about: a smaller appetite and no idea what to make. Every plan is protein first, portioned small, and planned so you can stop deciding at the end of a long day. The complete 7-day and 30-day plans give you full recipes and weekly grocery lists across many pages. The one-page weeks are single-sheet charts you print and keep on the fridge, one for each need, from gut health and low carb to menopause and reflux-friendly eating. Pick the plan that fits where you are right now.
Complete 7-Day Plan (full recipes + grocery list)
Complete 30-Day Plan (full recipes + grocery lists)
All 14 Meal Plans Bundle
One-Page Meal Plan Charts (7-day, printable)
Gut Health GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Low Carb GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
GLP-1 Muscle Protection Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
GLP-1 Meal Prep Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Low FODMAP GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Menopause GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
High Protein Vegan GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Liver-Friendly GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Low Cholesterol GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Gallbladder-Friendly GLP-1 Meal Plan (7-Day Menu, One Page)
$1.50$2.14Launch offer · 30% off
Reflux-Friendly GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Diabetes-Friendly GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Low Sodium GLP-1 Meal Plan (7-Day, One Page)
$1.50$2.14Launch offer · 30% off
Which plan is which
| Plan | Pages | Full recipes | Grocery list | Price |
|---|---|---|---|---|
| Complete 7-Day Plan | 47 pages | Yes | Yes | $4.99 |
| Complete 30-Day Plan | 177 pages | Yes | Yes | $14.99 |
| One-page themed week | 1 page | No | No | $1.50 |
| 14-plan bundle | 14 pages | No | No | $9.95 |
Complete GLP-1 meal plans vs one-page charts
The complete 7-day and 30-day plans are multi-page PDFs with full recipes, portion notes and weekly grocery lists, so you can shop once and follow along. The one-page charts fit a whole week on a single sheet: all seven days, every meal and its calories and protein, ready to print. Both are built around a smaller appetite and a protein-first plate.
Which GLP-1 meal plan should I pick?
New to planning? Start with my free plan or the complete 7-day plan. Want a full month decided for you? The 30-day plan. Want variety week to week, or a specific focus like gut health, low carb, low FODMAP or menopause? Pick a one-page themed week, or get all fourteen in the bundle. Not ready to buy? Start with the free plan first.
Frequently asked questions
What is a good weekly meal plan for GLP-1 users?
Many people do well with smaller portions, a protein source at every meal, plenty of vegetables and enough fluids. That is how I built every plan here. Your care team can help you adjust the details to your own needs.
How many meals should I eat a day on GLP-1?
A common pattern is three small meals and one or two snacks, with the option to skip a snack on low-appetite days. Every plan here is built that way. Ask your prescriber or dietitian what fits you.
Is there a free GLP-1 diet plan?
Yes. I have a free starter plan on my site, and the paid 7-day, 30-day and themed plans go further with more structure, recipes and grocery lists.
What is the 3-3-3 rule for eating?
It is a name some people use for a simple routine, often described as three meals, three snacks, or three food groups on the plate. It is just an eating idea people mention, not medical advice. These plans focus on small, protein-first portions instead.
From the blog: