GLP-1 Meal Plan for a Small Appetite
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On a GLP-1 you can only eat a little, so every bite has to work. This meal plan is engineered around one rule: protein first.
Educational only, not medical advice.
How to use it
Lead each meal with protein, eat to your tolerance (not to a quota), and keep easy options for low-appetite days. The "why" behind protein-first is in the GLP-1 diet plan and the pillar guide.
A sample week (protein-first)
| Day | Breakfast | Lunch/Dinner | Snack |
|---|---|---|---|
| Mon | Greek yogurt + berries | Chicken + soft veg | Cheese stick |
| Tue | 2 eggs + toast | Tuna salad | Edamame |
| Wed | Protein shake | Tofu stir-fry | Cottage cheese |
| Thu | Cottage cheese + fruit | Salmon + potato | Boiled egg |
| Fri | Egg muffins | Chicken soup | Greek yogurt |
| Sat | Smoothie + whey | Turkey bowl | Hummus + veg |
| Sun | Scramble + cheese | Roast + prep | Jerky |
Low-appetite and nausea days
Cold, bland, liquid: a shake, bone broth, yogurt. The goal shifts from hitting target to keeping something down. Exact picks: GLP-1 food list and what to eat on a GLP-1.
Make it work long-term
Pair the plan with resistance training and a sustainable pace so you keep muscle and avoid Ozempic face.
The full 4-week plan — meals, grocery lists, shakes, and a protein log: The GLP-1 Meal & Protein Plan. $17.