Week 1 Priorities
- Protein first: Eat protein before carbs at every meal
- Small portions: You'll be full faster—don't force it
- Hydration: Sip water throughout the day (aim for 64+ oz)
- Bland is okay: If nauseous, stick to simple, gentle foods
- Don't skip: Even if not hungry, try to eat some protein
Week 1 Eating Principles
The first week on GLP-1 medication can be unpredictable. Your appetite may change dramatically—or not much at all yet. This meal plan is designed for flexibility:
| Goal | Target | Why |
|---|---|---|
| Protein | 60-80g minimum/day | Preserve muscle, maximize satiety |
| Fiber | 25-30g/day | Gut health, fullness (but may worsen GI symptoms—adjust) |
| Water | 64-80 oz/day | Prevent constipation, manage nausea |
| Calories | ~1200-1600 | Natural reduction from medication; don't force more |
Pro Tip
Protein first, always. At every meal, eat your protein source before carbs or vegetables. This ensures you get adequate protein even when you can only eat a few bites.
Nausea-Friendly Foods
If you experience nausea (common days 2-4 after injection), these foods are typically well-tolerated:
- Plain Greek yogurt
- Scrambled eggs
- Chicken breast (plain, baked)
- Cottage cheese
- Protein smoothies (not too cold)
- Bone broth
- Saltine crackers (emergency)
- Ginger tea
- Bananas
Foods to Avoid Week 1
- Fried foods (slow digestion, worsen nausea)
- Very fatty meals
- Large portions
- Spicy foods
- Alcohol
- Carbonated beverages
- Very cold foods/drinks
The 7-Day Meal Plan
Day 1 (Injection Day)
Breakfast
Greek Yogurt Parfait
1 cup plain Greek yogurt + ¼ cup berries + 1 tbsp chia seeds
Protein: 20g
Protein: 20g
Lunch
Turkey & Cheese Roll-Ups
4 oz deli turkey + 2 slices Swiss cheese + cucumber slices + mustard
Protein: 28g
Protein: 28g
Dinner
Baked Salmon with Vegetables
4 oz salmon + 1 cup steamed broccoli + ½ cup quinoa
Protein: 28g
Protein: 28g
Snack
Cottage Cheese
½ cup cottage cheese with a few crackers
Protein: 12g
Protein: 12g
Day 1 Total: ~88g protein
Day 2 (Post-Injection)
Nausea may begin—portions smaller, foods gentler
Breakfast
Scrambled Eggs
2 eggs scrambled + 1 slice whole grain toast
Protein: 14g
Protein: 14g
Lunch
Chicken Soup
1.5 cups chicken noodle soup (or bone broth with shredded chicken)
Protein: 15g
Protein: 15g
Dinner
Plain Grilled Chicken
4 oz chicken breast + ½ cup mashed potatoes + steamed carrots
Protein: 26g
Protein: 26g
Snack
String Cheese + Apple
2 string cheese sticks + ½ apple
Protein: 14g
Protein: 14g
Day 2 Total: ~69g protein
Day 3
Breakfast
Protein Smoothie
1 scoop protein powder + 1 cup almond milk + ½ banana + 1 tbsp peanut butter
Protein: 28g
Protein: 28g
Lunch
Tuna Salad on Greens
1 can tuna + 1 tbsp mayo + mixed greens + cherry tomatoes
Protein: 25g
Protein: 25g
Dinner
Turkey Meatballs
4 turkey meatballs + ½ cup marinara + small side salad
Protein: 24g
Protein: 24g
Snack
Hard-Boiled Eggs
2 hard-boiled eggs
Protein: 12g
Protein: 12g
Day 3 Total: ~89g protein
Day 4
Breakfast
Cottage Cheese Bowl
1 cup cottage cheese + sliced peaches + sprinkle of granola
Protein: 24g
Protein: 24g
Lunch
Rotisserie Chicken
4 oz rotisserie chicken (white meat) + side of hummus + raw veggies
Protein: 28g
Protein: 28g
Dinner
Shrimp Stir-Fry
5 oz shrimp + mixed vegetables + ½ cup brown rice (light sauce)
Protein: 26g
Protein: 26g
Snack
Greek Yogurt
½ cup plain Greek yogurt
Protein: 10g
Protein: 10g
Day 4 Total: ~88g protein
Day 5
Breakfast
Egg Muffins
2 pre-made egg muffins (eggs + cheese + vegetables)
Protein: 16g
Protein: 16g
Lunch
Deli Meat Wrap
Low-carb wrap + 4 oz ham + cheese + lettuce + tomato
Protein: 26g
Protein: 26g
Dinner
Baked Cod
5 oz cod + roasted zucchini + small baked potato
Protein: 28g
Protein: 28g
Snack
Beef Jerky
1 oz beef jerky
Protein: 10g
Protein: 10g
Day 5 Total: ~80g protein
Day 6
Breakfast
Protein Pancakes
2 protein pancakes + sugar-free syrup + 2 turkey sausage links
Protein: 24g
Protein: 24g
Lunch
Chicken Caesar Salad
4 oz grilled chicken + romaine + light Caesar dressing + parmesan
Protein: 30g
Protein: 30g
Dinner
Lean Beef Tacos
4 oz lean ground beef + 2 small corn tortillas + salsa + cheese
Protein: 28g
Protein: 28g
Snack
Edamame
1 cup edamame (shelled)
Protein: 17g
Protein: 17g
Day 6 Total: ~99g protein
Day 7
Breakfast
Veggie Omelet
3-egg omelet with spinach, mushrooms, cheese
Protein: 21g
Protein: 21g
Lunch
Leftover Protein Bowl
Mix of week's leftover proteins + fresh greens + olive oil dressing
Protein: ~25g
Protein: ~25g
Dinner
Pork Tenderloin
4 oz pork tenderloin + roasted Brussels sprouts + ½ cup sweet potato
Protein: 26g
Protein: 26g
Snack
Protein Bar
1 protein bar (choose 15g+ protein, <10g sugar)
Protein: 15g
Protein: 15g
Day 7 Total: ~87g protein
Week 1 Shopping List
Proteins
- Eggs (1 dozen)
- Greek yogurt (32 oz plain)
- Cottage cheese (16 oz)
- Chicken breasts (1.5 lbs)
- Salmon filets (12 oz)
- Shrimp (12 oz)
- Deli turkey & ham
- Ground turkey
- Canned tuna
- String cheese
- Protein powder
Produce
- Berries, bananas, apples, peaches
- Broccoli, carrots, zucchini, Brussels sprouts
- Mixed greens, romaine, spinach
- Cherry tomatoes, cucumbers
Week 1 Success
Your first week on GLP-1 medication is about adaptation, not perfection. Prioritize protein at every meal (eat it first), stay hydrated, and listen to your body. If you're nauseous, stick to bland, simple foods—it usually improves within a few days. Don't force yourself to eat large portions; the reduced appetite is the medication working. Aim for 60-80g protein minimum daily to preserve muscle mass. This meal plan provides structure, but feel free to swap similar protein sources based on what sounds appealing. Next week, as your body adjusts, you can expand variety and explore more recipes.
Sources
- Academy of Nutrition and Dietetics. Protein Requirements During Weight Loss. 2023.
- Obesity Medicine Association. Dietary Recommendations for Obesity Pharmacotherapy. 2024.
- Heymsfield SB, et al. Weight Loss Composition. Am J Clin Nutr. 2014.
- Novo Nordisk. Wegovy Patient Guide. 2024.
- Eli Lilly. Zepbound Patient Guide. 2024.
- Wharton S, et al. Nutrition and GLP-1 Therapy. Obesity. 2023.