GLP-1 meal plan, small plates, protein first.
Appetite often drops on semaglutide and tirzepatide, so meals get smaller. This week keeps protein at 25 to 35 grams a main meal and calories at about 1,250 to 1,400 a day. Alma can fit it to your goal.
Built from NIDDK and Harvard guidance advice.
The rules
Three habits do most of the work
Protein first, every meal
25 to 35 grams at each main meal, before the carbs.
Small and often
Three small meals and a snack, not one big plate.
Fiber and fluids daily
Beans, vegetables, fruit and water through the day.
Sample week
Seven days of small, protein-first meals
Smaller portions, about 1,250 to 1,400 calories a day. Scale portions to your needs. Find your number
This plan is general information, not medical advice. Follow your prescriber's guidance on how to eat with your medication, and check with them or a dietitian first, especially if you have kidney disease, slow stomach emptying or a history of pancreatitis.
Day 1Monday
BreakfastCottage cheese and berry bowl1 cup low-fat cottage cheese, ¾ cup mixed berries, 1 tbsp ground flaxseed, 1 slice whole-grain toast
LunchTurkey and avocado lettuce wraps3½ oz sliced roast turkey breast, ½ avocado, 4 lettuce cups, tomato, ⅓ cup cooked quinoa, lime
SnackGreek yogurt with cinnamon¾ cup plain 2% Greek yogurt, ½ cup blueberries, cinnamon
DinnerBaked cod with cauliflower mash4 oz cod, 1 cup cauliflower mash with 1 tsp olive oil, ½ cup peas, ½ cup cooked quinoa
About 1,250 kcal116 g protein26 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with ricotta2 eggs plus 2 egg whites, ¼ cup part-skim ricotta, tomato, 1 tsp olive oil, 1 slice whole-grain toast
- LunchChicken and white bean soup3 oz chicken breast, ½ cup white beans, 1½ cups vegetable broth with carrots and celery, 1 tsp olive oil, 1 slice whole-grain bread
- SnackGreek yogurt with prunes¾ cup plain 2% Greek yogurt, 3 prunes
- DinnerSalmon with zucchini and couscous4 oz salmon, ½ cup cooked couscous, 2 cups roasted zucchini with 1 tsp olive oil, lemon
About 1,400 kcal116 g protein24 g fiber
Day 3Wednesday
- BreakfastKefir and yogurt smoothie1 cup plain kefir, ½ cup Greek yogurt, ¾ cup berries, 1 tbsp chia seeds, 1 slice whole-grain toast
- LunchTuna salad with rye crackers4 oz canned tuna, 2 tbsp plain Greek yogurt, 1 tsp olive oil, celery, 5 rye crackers, ½ cup grapes
- SnackEdamame and an orange⅔ cup shelled edamame, 1 orange
- DinnerTurkey chili with a small potato4 oz ground turkey, ½ cup kidney beans, ½ small baked potato, tomato, chili spices
About 1,300 kcal99 g protein34 g fiber
Day 4Thursday
- BreakfastPoached eggs with smoked salmon2 poached eggs, 2 oz smoked salmon, ¼ cup cottage cheese, 1 slice rye bread, tomato
- LunchChicken and quinoa bowl4 oz chicken breast, ⅔ cup cooked quinoa, roasted red peppers, 1 tsp olive oil
- SnackYogurt with strawberries and chia¾ cup plain 2% Greek yogurt, ½ cup strawberries, 1 tbsp chia seeds
- DinnerShrimp and broccoli stir-fry5 oz shrimp, 1½ cups broccoli, ½ cup cooked brown rice, 1 tsp sesame oil, ginger, soy sauce
About 1,340 kcal121 g protein26 g fiber
Day 5Friday
- BreakfastEgg and feta scramble2 eggs plus 2 egg whites, 2 tbsp feta, 1 cup spinach, 1 tsp olive oil, 1 slice whole-grain toast
- LunchLentil soup with cottage cheese1½ cups lentil soup, ½ cup low-fat cottage cheese, 1 tsp olive oil
- SnackApple with peanut butter½ apple, 1 tbsp peanut butter
- DinnerBaked white fish with potatoes5 oz white fish, 1 cup boiled potatoes, 1 cup green beans, 1 tsp olive oil, lemon
About 1,270 kcal97 g protein24 g fiber
Day 6Saturday
- BreakfastBaked oatmeal with yogurt1 baked oatmeal square (½ cup oats), ½ cup Greek yogurt, ½ cup berries, 1 egg
- LunchChicken salad with grapes3½ oz chicken breast, 2 tbsp plain yogurt, grapes, ½ oz almonds, lettuce, 2 rye crackers
- SnackVegetables with tzatziki½ cup tzatziki, carrot and cucumber sticks, ½ whole-wheat pita
- DinnerSalmon with sweet potato and asparagus4 oz salmon, ½ cup sweet potato cubes, 1 cup asparagus, 1 tsp olive oil
About 1,290 kcal95 g protein22 g fiber
Day 7Sunday
- BreakfastCottage cheese with peach1 cup low-fat cottage cheese, 1 peach, 1 tbsp walnuts, cinnamon
- LunchTurkey and chickpea soup3 oz turkey breast, ½ cup chickpeas, vegetable broth with kale, 1 tsp olive oil, 1 slice whole-grain bread
- SnackKefir with chia and grapes1 cup plain kefir, 1 tbsp chia seeds, ½ cup grapes, cinnamon
- DinnerBaked chicken with quinoa and broccoli3½ oz chicken breast, ½ cup cooked quinoa, 1½ cups broccoli, 1 tsp olive oil
About 1,290 kcal106 g protein30 g fiber
Shopping list
What to buy
Most days
Protein for small mealsChicken, turkey, cod, salmon, shrimp, tuna, eggs, cottage cheesechicken breastsalmoneggcottage cheese
Yogurt and kefirPlain Greek yogurt, kefir, ricotta, feta, low-fat cottage cheesegreek yogurtcottage cheese
Now and then
Keep a water bottle in sight. Sipping through the day is easier than drinking a lot at once.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should I eat while taking a GLP-1 medication?
Small meals with protein first, vegetables and a modest portion of whole grains or potatoes, plus fluids through the day. Appetite is often lower on semaglutide and tirzepatide, so the goal is fitting good food into a smaller plate, not finishing a full one. Follow your prescriber's guidance.
How much protein do I need on a GLP-1?
This plan puts 25 to 35 grams of protein in each main meal, which lands near 95 to 121 grams a day. Protein supports muscle, and it is easy to under-eat when appetite is low. Ask your prescriber or dietitian what amount suits you. Cottage cheese, Greek yogurt, eggs, fish and chicken are the easiest sources when you are not very hungry.
Why do I feel full so fast?
These medications mimic GLP-1, a hormone that acts on the brain areas that regulate appetite, as NIDDK describes. A portion that used to be normal can now feel like too much. Serve less and add more only if you are still hungry. Tell your prescriber if you can't keep food down.
What helps with constipation on a GLP-1?
Fiber, fluids and movement. This week runs about 22 to 34 grams of fiber from beans, lentils, vegetables and fruit, and NIDDK advises liquids to help the fiber work. The water calculator gives you a starting target. If things still feel stuck for more than a few days, tell your prescriber instead of adding a supplement on your own.
What if greasy food makes me feel sick?
This plan keeps fried food and heavy cream sauces occasional and leans on smaller meals with fish, chicken, eggs or beans. If nausea keeps you from eating or drinking, call your prescriber.
How many calories is this meal plan?
About 1,250 to 1,400 calories a day, with about 113 to 157 grams of carbs. That is a small plate by design, since appetite is often lower on these medications. If you feel weak or are not eating enough, ask your care team whether you need more food, not less.
How does Alma help while on a GLP-1?
Log a meal by photo, voice or text in about 10 seconds, and Alma estimates protein, fiber and calories for the smaller portions you are actually eating. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which makes it easy to see whether protein is landing at each meal.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
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