Note: This 7-day meal plan is tailored to the nutritional requirements and caloric baselines for women starting their Zepbound 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 out on Zepbound 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.