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High-protein, GLP-1-friendly, and free to keep. Each day lands around 100–120 g protein across breakfast, lunch, dinner and a snack — low on fried fat, carbonation and sugar so it goes easy on a slow-emptying stomach. Print it or save it as a PDF; no email required.
| Breakfast | Greek yogurt (¾ cup) + berries + 1 tbsp chia + ¼ cup granola | 22 g |
|---|---|---|
| Lunch | Grilled chicken (4 oz) over mixed greens, chickpeas, olive-oil vinaigrette | 38 g |
| Dinner | Baked salmon (4 oz) + roasted broccoli + ½ cup quinoa | 34 g |
| Snack | Cottage cheese (½ cup) + cucumber | 14 g |
| Breakfast | 3-egg veggie scramble + ½ avocado + 1 slice whole-grain toast | 24 g |
|---|---|---|
| Lunch | Turkey & hummus wrap (whole-wheat) + side of baby carrots | 32 g |
| Dinner | Lean beef (4 oz) stir-fry with peppers + ½ cup brown rice | 36 g |
| Snack | Whey or soy protein shake in water | 25 g |
| Breakfast | Protein oats: ½ cup oats + 1 scoop protein + ground flax + blueberries | 30 g |
|---|---|---|
| Lunch | Tuna (1 can) salad lettuce cups + cherry tomatoes | 33 g |
| Dinner | Baked chicken thigh (skin off, 4 oz) + green beans + ½ sweet potato | 30 g |
| Snack | Edamame (1 cup, shelled) with sea salt | 17 g |
| Breakfast | Cottage cheese (¾ cup) + peach + 1 tbsp pumpkin seeds | 26 g |
|---|---|---|
| Lunch | Lentil & vegetable soup + 3 oz grilled chicken on the side | 34 g |
| Dinner | Shrimp (5 oz) + zucchini noodles + ¼ cup white beans, garlic & olive oil | 36 g |
| Snack | Greek yogurt (½ cup) + cinnamon | 12 g |
| Breakfast | Tofu scramble (¾ cup firm tofu) + spinach + 1 slice rye toast | 22 g |
|---|---|---|
| Lunch | Chicken & quinoa bowl: 4 oz chicken, ½ cup quinoa, roasted veg | 40 g |
| Dinner | Baked cod (5 oz) + sautéed kale + small baked potato | 35 g |
| Snack | Hard-boiled eggs (2) + handful of almonds | 14 g |
| Breakfast | Veggie omelet (3 eggs) + ½ cup black beans + salsa | 27 g |
|---|---|---|
| Lunch | Grilled-chicken Caesar (light dressing, no croutons) + apple | 38 g |
| Dinner | Turkey meatballs (5 oz) + marinara + ½ cup whole-wheat pasta + side salad | 36 g |
| Snack | Cottage cheese (½ cup) + berries | 14 g |
| Breakfast | Smoothie: 1 scoop protein, Greek yogurt, spinach, frozen berries, flax | 35 g |
|---|---|---|
| Lunch | Salmon (4 oz) + farro (½ cup) + roasted asparagus | 33 g |
| Dinner | Tofu & vegetable stir-fry (¾ cup tofu + edamame) + ½ cup brown rice | 30 g |
| Snack | Whey or soy protein shake in water | 25 g |
Macros are rounded estimates from standard food composition. Portions assume an adult in a moderate deficit; scale to your own target (calculator below). Drink water and herbal tea steadily through the day.
Everything for the week, grouped by aisle. Print this page and tick as you shop. Keep pre-cooked protein on hand for low-appetite days.
The plan defaults to ~100–120 g/day. Enter your goal weight to get your personal range and per-meal split, then scale portions up or down to match.
Enter your goal weight to get a daily protein range and a per-meal split. Inputs stay on your device — nothing is sent anywhere.
Range reflects registered-dietitian consensus for adults losing weight (~0.7–1.0 g per lb of goal weight, ~1.2–1.6 g/kg). General nutrition information, not medical advice. People with kidney disease or other conditions should confirm protein targets with their clinician.
New to the food rules? Start with foods to eat vs. avoid on GLP-1s — the mechanism behind every meal choice here. If nausea is the issue, the side-effects guide covers the full toolkit; to protect muscle as you lose fat, see body composition.
General nutrition information, not medical advice, and not a substitute for guidance from your prescriber or a registered dietitian. Calorie and macro figures are rounded estimates from standard food composition and will vary with brands and portions. People with kidney disease, a history of disordered eating, food allergies, or other medical conditions should personalize this plan with a clinician. The GLP-1-friendly design follows the delayed-gastric-emptying mechanism described in FDA prescribing information; protein targets reflect registered-dietitian consensus for adults in a weight-loss phase.