Note: This 7-day meal plan is tailored to the nutritional requirements and caloric baselines for women starting their GLP-1 journey. While men may need larger portions to meet higher metabolic demands, this 1,500-calorie daily guide focuses on high-quality protein and easy digestion. Note that in your first week, you may reach satiety quickly; it is essential to listen to your body’s signals rather than finishing every plate.
Part 1: The Biology of Week One
Starting a GLP-1 medication involves a significant physiological change: delayed gastric emptying. Because your stomach processes food more slowly, the quality and order of what you eat become critical to avoiding discomfort.
The Golden Rules
- Protein First: Eat your protein before fiber or carbohydrates to ensure you get muscle-protecting nutrients before getting too full.
- Hydrate with Purpose: Use electrolytes to maintain fluid balance and prevent headaches.
- Respect the Stop Signal: If you feel pressure in your chest or upper stomach, stop eating immediately.
Day 1: Shot Day
Strategy: Pre-emptive strike with hydration and solid protein.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 3 Scrambled Eggs + 1/2 Avocado + 1 slice Toast | 24g | 450 | High-energy ‘load-in’ pre-shot. |
| Lunch | 5oz Grilled Chicken + 1 cup Quinoa | 45g | 400 | Focus on solid protein base. |
| Snack | Protein Shake + 1 tbsp Peanut Butter | 30g | 250 | Liquid protein is easier post-shot. |
| Dinner | 4oz Ground Turkey + 1/2 cup Sweet Potato | 28g | 400 | Bland carbs to settle for the night. |
Daily Totals: 127g Protein / 1,500 Calories
Day 2: The Peak
Strategy: Soft solids and calorie-dense liquids.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 1 cup Greek Yogurt + 1/4 cup Granola | 25g | 350 | Probiotics for gut health. |
| Lunch | Cottage Cheese (1 cup) + 10 Crackers + Berries | 28g | 400 | Salty crackers settle the stomach. |
| Snack | Protein Smoothie (Oat Milk, Banana, Whey) | 30g | 400 | Calorie-dense but easy to sip. |
| Dinner | 5oz White Fish + 1 cup Mashed Potatoes | 30g | 350 | Soft solids during nausea peak. |
Daily Totals: 113g Protein / 1,500 Calories
Day 3: The Pivot
Strategy: Odor control and transition to solids.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | Overnight Oats (1 cup) + 1 scoop Whey | 35g | 450 | Cold and low-odor for sensitivity. |
| Lunch | Large Tuna Salad (2 cans) on Sourdough | 50g | 500 | Healthy fats boost calories. |
| Snack | 1 Hard-boiled Egg + 1oz Almonds | 12g | 200 | Dense nutrients for energy. |
| Dinner | 4oz Cold Turkey + 1/2 cup Carrots + 1oz Cheese | 30g | 350 | Simple textures. |
Daily Totals: 127g Protein / 1,500 Calories
Day 4: Reintroducing Fiber
Strategy: Steamed fiber to prevent bloating.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 2 Eggs + 1 Sausage Link + Steamed Spinach | 20g | 400 | Magnesium for head health. |
| Lunch | Chicken & Veg Soup (Large) + Small Salad | 35g | 450 | Cooked fiber is easier to digest. |
| Snack | Protein Bar + 1 Apple | 20g | 250 | Sugar stabilization. |
| Dinner | 5oz Ground Turkey + Zucchini + 1/2 cup Pasta | 35g | 400 | Light on the gut. |
Daily Totals: 110g Protein / 1,500 Calories
Day 5: The Protein Anchor
Strategy: Testing solid textures.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | Protein Smoothie (Nut butter + Berries) | 35g | 450 | High calories without the ‘full’ feeling. |
| Lunch | 6oz Shrimp + 1 cup Quinoa + Olive Oil | 40g | 450 | Healthy fats for support. |
| Snack | 1 cup Cottage Cheese + 1/4 cup Nuts | 30g | 300 | Maximum protein density. |
| Dinner | 5oz Air-fried Chicken + Asparagus + Butter | 35g | 300 | Solid textures. |
Daily Totals: 140g Protein / 1,500 Calories
Day 6: Solid Foundation
Strategy: Balanced and calorie-conscious.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 3-Egg Omelet with Feta and Spinach | 28g | 400 | High density. |
| Lunch | 6oz Salmon + Small Sweet Potato + Greens | 40g | 500 | Omega-3s for metabolic health. |
| Snack | Greek Yogurt + Honey + Walnuts | 20g | 300 | Healthy fats. |
| Dinner | 4oz Roast Beef + 1/2 cup Mashed Carrots | 28g | 300 | Iron and B12 support. |
Daily Totals: 116g Protein / 1,500 Calories
Day 7: Preparation Day
Strategy: Clearing the gut for the next dose.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 2 Eggs + 1/2 Avocado + 1 slice Toast | 16g | 400 | Solid morning base. |
| Lunch | Lentil Soup (2 cups) + 1 oz Cheese | 25g | 450 | High fiber. |
| Snack | Protein Shake + 1 Banana | 30g | 300 | Liquid energy. |
| Dinner | 5oz Poached Chicken + 1/2 cup White Rice | 35g | 350 | Gentle finish. |
Daily Totals: 106g Protein / 1,500 Calories
Part 3: The Emergency Kit Shopping List
- Protein Staples: Whey isolate, Greek yogurt, canned tuna, shrimp, and eggs.
- Side-Effect Slayers: Electrolyte powder, ginger chews, and peppermint tea.
- Calorie Boosters: Avocado, almond butter, olive oil, and walnuts.
Part 4: Troubleshooting
- The Brick Wall: Save leftovers for a mini-meal later if you feel full too quickly.
- The Sulphur Burp Fix: Swap solids for liquids if digestion feels stalled.
- No Bubbles: Avoid carbonation to prevent painful bloating.
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