7-Day GLP-1 Meal Plan (High-Protein, Small Appetite)

Knowing what to eat on GLP-1 medication is one thing; deciding it every single day on a small appetite is another. A simple, repeatable plan removes the daily guesswork. Here is a balanced 7-day GLP-1 meal plan built around protein, gentle textures, and meals small enough for a reduced appetite on Ozempic, Wegovy, Mounjaro or Zepbound.

This is general information, not medical advice or a prescription diet. Calorie and protein needs vary — check targets with your prescriber or dietitian.

How this plan works

Three principles run through every day:

• Protein first. Aim for roughly 25–35g of protein per meal so you protect muscle while you lose weight. See how much protein you need on GLP-1.
• Small and gentle. Portions are deliberately modest, and textures stay soft and moist — easier to eat when appetite is low or nausea hits.
• Fibre and fluids. Each day includes fibre-rich foods and a reminder to sip water, which helps with the constipation many people experience.

You do not have to follow it rigidly. Repeat the meals you like, and lean on make-ahead options on busy or low-energy days.

The 7-day plan

Day	Breakfast	Lunch	Dinner	Snack
1	Greek yogurt breakfast bowl	Tuna & white bean salad	Garlic butter chicken & greens	Protein bites
2	Overnight oats	Red lentil soup	Lemon herb salmon traybake	Greek yogurt
3	Cottage cheese scrambled eggs	Leftover salmon over salad	Turkey meatballs with courgette	Handful of nuts
4	Protein berry smoothie	Tuna & white bean salad	Slow cooker chicken chili	Cheese & apple
5	Greek yogurt breakfast bowl	Leftover chili	Garlic butter chicken & greens	Protein bites
6	Overnight oats	Red lentil soup	Turkey meatballs with courgette	Edamame
7	Cottage cheese scrambled eggs	Leftover meatballs	Lemon herb salmon traybake	Protein berry smoothie

Tips for sticking with it

• Batch on the weekend. Make a pot of chili and a few jars of overnight oats so the low-appetite days look after themselves.
• Eat the protein first, even if you do not finish the plate — that is the part that matters most.
• On nausea days, swap any meal for a smoothie or gentle eggs. See foods that help with GLP-1 nausea.
• Keep sipping water through the day, especially if you have added fibre.

How Basilino helps

Basilino turns a plan like this into something automatic: it sets your protein goal, scales every recipe to your appetite, and tracks what you eat against your target — so a week of eating well stops being a daily decision.

Related: GLP-1 diet and nutrition and our free GLP-1 recipes.

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