GLP-1 Meal Plan
7-Day Weekly Guide
A complete week of eating on GLP-1 — built around your injection day, recovery period, and good days. High protein throughout. All meals scored for tolerance.
How to use this meal plan
GLP-1 weeks fall into three phases, which repeat each week:
- Injection day (Day 1): Stick to very gentle, small amounts. Broth, crackers, ginger tea. No pressure to eat a full meal.
- Recovery (Day 2–3): Gradually reintroduce soft, bland foods. Focus on staying hydrated and getting protein in.
- Good days (Day 4–7): Normal, nutrient-rich eating. This is when you make up for reduced intake on injection days.
The plan below assumes Monday injections. Shift the days to match your injection schedule.
Your 7-day plan
Monday
Injection DayTuesday
RecoveryWednesday
Building upThursday
Good daysFriday
Good daysSaturday
Good daysSnack ideas for the week
Hard-boiled eggs
70 cal, 6g protein
Greek yogurt
100 cal, 17g protein
Edamame (shelled)
120 cal, 11g protein
Cottage cheese
110 cal, 14g protein
Tuna on crackers
150 cal, 18g protein
Banana + nut butter
180 cal, 5g protein
Build a day of meals that suits you right now
Two quick questions and we’ll put together a day of meals from our recipe library.
Step 1 of 3
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Step 2 of 3
Pescatarian plus excluding both fish and shellfish doesn't leave anything to build from — pick one or the other.
Step 3 of 3
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Food Signals
Your day of meals
Daily Clinical Targets
Dietitian's Note
A lot to work around.
We've built this day inside everything you told us. With this many things to avoid — and a smaller appetite on top — it's worth talking it through with a dietitian who can look at the whole picture with you, especially around protein.
Missing something you'd like to see? Tell us what you'd cook and we'll add recipes that fit.
Thanks — we've got it.
We've emailed an intro to Food Signals, an overview of what it does, and our current offer — with your plan attached as a PDF.
Save this day?
We'll save this day as your first plan in Food Signals — then come back any time to build the rest of the week, a shopping list, and somewhere to note how meals actually went. Your first 30 days are free, and early-access members get 50% off for the first 12 months when paid plans launch. No card needed.
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