7-day high-protein meal plan for GLP-1 users
Every meal in this plan averages Gold tier (25%+ of calories from protein) or higher — most clear Platinum (40%+). Designed for the reduced appetite of Ozempic, Wegovy, Zepbound, and Mounjaro, where every bite has to count toward muscle preservation.
Quantities target ~140g protein/day. Use the GLP-1 calculator to scale to your personal goal weight.
Educational only — not medical advice.
| Day | Breakfast | Lunch | Dinner | Snack | Daily protein |
|---|---|---|---|---|---|
| Mon | Plain Greek yogurt 0% (170g) + 1 scoop whey + berries 42g platinum | Grilled chicken breast (5 oz) + 1/2 cup rice + green salad 40g platinum | Cod fillet (5 oz) + roasted veg + small sweet potato 32g platinum | Fairlife Core Power 26g shake 26g platinum | 140g |
| Tue | 3 whole eggs + 4 egg whites scrambled + side of turkey bacon 38g platinum | Tuna in water (1 can) + Greek yogurt mayo + crackers 26g platinum | Lean sirloin (4 oz) + cottage cheese (1/2 cup) + steamed broccoli 40g platinum | Two Good yogurt + Built bar 29g gold | 133g |
| Wed | Cottage cheese low-fat (3/4 cup) + sliced peach + flax 22g platinum | Turkey breast slices (4 oz) + Babybel Light + apple 30g platinum | Salmon (4 oz) + quinoa (1/2 cup) + asparagus 32g gold | Whey isolate shake (1 scoop) + handful of almonds 25g gold | 109g |
| Thu | Skyr plain 0% (1 cup) + 1 scoop whey + berries 42g platinum | Chicken breast (4 oz) + Greek salad + olive oil 30g platinum | Shrimp stir-fry (5 oz shrimp) + 1/2 cup rice + veg 32g platinum | Chomps Original (2 sticks) + Babybel Light 24g platinum | 128g |
| Fri | Egg whites (1 cup) scrambled + 2 slices turkey bacon + tomato 32g platinum | Quest bar + Greek yogurt + handful of berries 34g platinum | Cod fillet (5 oz) + lentils (1/2 cup) + sautéed greens 36g platinum | Fairlife Core Power 26g shake 26g platinum | 128g |
| Sat | Plain Greek yogurt 0% (170g) + 1 scoop whey + walnuts 42g platinum | Lean turkey burger (5 oz) on lettuce wrap + cottage cheese side 38g platinum | Grilled chicken thigh (skinless, 4 oz) + sweet potato + green beans 28g gold | Quest Protein Chips + Two Good yogurt 30g gold | 138g |
| Sun | 4 whole eggs + cottage cheese (1/2 cup) on side 38g platinum | Roast chicken breast (5 oz) + green salad + small roll 38g platinum | Lean ground beef chili (4 oz beef + beans) + Greek yogurt dollop 36g platinum | Whey isolate shake + Babybel Light 31g platinum | 143g |
How to scale this plan
The plan above targets ~140g protein per day, which suits a goal weight around 70 kg (154 lb)
using the standard 2.0 g/kg of goal weight (Phillips & Van Loon 2011; Helms et al. 2014).
To scale: multiply each meal's portions by your_target / 140.
For example, if your calculator output is 175g/day (87.5 kg goal weight), scale by 1.25 — so Monday's lunch becomes 6 oz chicken instead of 5 oz, and the rice portion can drop slightly to keep the density tier intact.
If your appetite is very low (1–3/10), prioritize the snack column over the dinner column — a Fairlife shake delivers 26g of Platinum-tier protein for almost no calorie cost.