7-day GLP-1 meal plan: simple, balanced meals for every phase

When you begin GLP-1 treatment, food can start to feel different. Meals that once felt normal may now seem too large, heavy, or unappealing, and you might find yourself feeling full after just a few bites. These changes are normal and show that the medication is working, but they can make meal planning more challenging at first.

This 7-day GLP-1 meal plan is designed to help you stay nourished, comfortable, and confident while your body adjusts. It focuses on protein, hydration, and gentle fibre, which are the three foundations of eating well on GLP-1 medication. It also includes flexible meal ideas to suit different appetites, dietary needs, and stages of treatment.

GLP-1 medications slow digestion and strengthen fullness signals between your gut and brain. While this helps reduce calorie intake, it also means meals may feel heavier or less appealing. You might notice that:

• Smaller meals keep you satisfied for much longer.
• Greasy or spicy foods are harder to tolerate.
• Skipping meals can worsen nausea or fatigue.

Drinking less water leads quickly to dehydration or constipation.

Try building your day around 3 small meals (and 1–2 snacks)

Balanced meals with some protein, healthy fats, and slow-release carbohydrates are ideal.

Prioritise protein

Protein preserves muscle and supports steady energy even when eating less. Try eggs, fish, chicken, tofu, yoghurt, beans, or lentils. See Protein on GLP-1s for detailed guidance.

Choose gentle fibre

Fibre supports digestion but should be increased gradually. Start with cooked vegetables, oats, and soft fruit. Learn more in Fibre on GLP-1s.

Stay hydrated

Sip small amounts of fluid often throughout the day — water, milk, or herbal tea. Avoid large drinks with meals if they make you full quickly. Read Hydration on GLP-1s for more support.

Focus on texture and comfort

Soups, porridge, and soft cooked dishes are easier to tolerate early on. Dry or dense foods can feel heavy.

Challenge: Feeling full too quickly
Practical Response: Use smaller plates, pause between bites, and save leftovers for later.

Challenge: Nausea or bloating
Practical Response: Eat slowly, choose bland foods, and avoid fried or spicy dishes. See Managing Nausea on GLP-1s.

Challenge: Constipation
Practical Response: Add cooked vegetables and oats gradually, sip water frequently, and move after meals.

Challenge: Low appetite
Practical Response: Include nutrient-dense foods such as yoghurt, smoothies, or nut butter.

Challenge: Fatigue
Practical Response: Add a little wholegrain or starchy carbohydrate for steady energy.

The following examples show what balanced, comfortable eating can look like on GLP-1 treatment. Adjust portions to your appetite.

Day 1 – Light and Settling

• Breakfast: Porridge with milk and mashed banana
• Snack: Greek yoghurt with berries
• Lunch: Lentil and vegetable soup
• Dinner: Baked salmon with quinoa and soft vegetables 

Day 2 – Protein Focus

• Breakfast: Scrambled eggs with spinach
• Snack: Cottage cheese with fruit
• Lunch: Chicken and quinoa salad
• Dinner: Turkey mince with tomato sauce and mashed sweet potato 

Day 3 – Steady Energy

• Breakfast: Overnight oats with chia and raspberries
• Snack: Protein shake or small handful of nuts
• Lunch: Tuna and bean salad
• Dinner: Stir-fried tofu with rice and vegetables 

Day 4 – Softer Textures

• Breakfast: Smoothie with yoghurt, banana, and oats
• Snack: Soft-boiled egg and oat crackers
• Lunch: Butternut squash soup
• Dinner: Poached fish with mashed potato and peas 

Day 5 – Plant-Based Balance

• Breakfast: Porridge with cinnamon and stewed apple
• Snack: Yoghurt with seeds
• Lunch: Lentil curry with rice

Dinner: Grilled halloumi with roasted vegetables

Day 6 – Smaller Appetite

• Breakfast: Fortified cereal with milk
• Snack: Smoothie with protein powder
• Lunch: Vegetable omelette
• Dinner: Soup with beans and soft bread

Day 7 – Rebuilding Routine

• Breakfast: Poached egg on toast with avocado
• Snack: Fruit and yoghurt
• Lunch: Chicken soup with vegetables
• Dinner: Grilled salmon with rice and greens

Contact a Medicspot clinician if:

• Nausea or vomiting persist for several days.
• Constipation doesn’t improve with diet changes.
• You struggle to eat enough protein or fluids.
• Weight loss feels too fast or you experience weakness or dizziness. 

Medicspot clinicians can review your medication schedule, hydration, and diet to help you stay safe and comfortable.

GLP-1 treatment makes eating less easier, but eating well is what actually sustains success. Small, balanced meals can help you feel better day-to-day and support long-term results.

Medicspot clinicians and health coaches specialise in helping people on GLP-1 receptor agonists tailor their nutrition, manage side effects, and maintain overall wellbeing throughout their weight-management journey.

Take our free online assessment to see if GLP-1 treatment could be right for you, or use the weight loss calculator below to find out instantly if you are likely to be eligible and to see how much weight you could lose.

• GLP-1 medications change appetite and digestion, so planned meals help maintain comfort and energy.
• Focus on protein, hydration, and gentle fibre.
• Eat smaller, slower meals and stop when comfortably full.
• Choose soft, cooked foods if side effects occur.
• Seek support early if eating or hydration become difficult.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.