GLP-1 diet plan: a free 7-day meal plan with shopping list

Sunday evening, fridge door open. You know you are supposed to "eat more protein", and you also know that on Tuesday, the day after the jab, nothing will appeal. People who go looking for a free GLP-1 diet plan at that point mostly find pictures of menus with no portions and no sources. Here is a full week, with quantities, the shopping, and an account of how it was put together.

What a free GLP-1 diet plan found online is worth

It is worth what its sources are worth, and most cite none. There is in any case no official diet for people taking Ozempic (semaglutide), Wegovy (semaglutide) or Mounjaro (tirzepatide). The guidance available comes from two expert papers published in the journal Obesity, one in 2024, the other in 2025.

This plan applies four of their principles. A source of protein every time you eat, because the experts recommend at least 60 to 75g a day during treatment and suggest a target of 80 to 120g. Small portions, spread over three meals and a snack. Fibre every day but not to excess, since the UK recommendation is 30g a day and digestion on treatment calls for a gradual approach. Little fried food or rich sauce, which sit badly when the stomach empties slowly.

The protein figures were worked out food by food from typical food composition values. They are rounded estimates and nothing more precise than that: a chicken breast is never exactly the one in the table, and the label on what you actually buy is the better guide.

Seven days of meals, portions included

The weights given are for food as eaten, cooked in the case of meat, fish, grains and pulses. Salad, herbs and a drizzle of olive or rapeseed oil can be added freely.

The week averages about 85g of protein a day. Friday, which leans more on plants, comes down to around 65g, still within the minimum range the experts give.

The shopping list for one person

From the chiller: a 500g tub of fat-free Greek yoghurt, seven small pots of natural yoghurt, a 300g tub of cottage cheese, a pint of semi-skimmed milk, eight eggs, a small piece of Cheddar, a small soft goat's cheese, a block of feta, a pot of houmous and a block of plain tofu.

From the butcher's and fish counter, or the pre-packed aisle: two chicken breasts, a turkey steak, a small pack of 5% fat beef mince (freeze what you do not use), two slices of ham, a salmon fillet, a cod fillet and a pack of cooked prawns.

From the cupboard aisles: porridge oats, a wholemeal loaf (you will use about six slices; the rest freezes), quinoa, basmati rice, wholewheat pasta, bulgur wheat, couscous, red lentils, green lentils, a small tin each of chickpeas and cannellini beans, a tin of tuna in spring water, a tin of sardines in olive oil, a jar of tomato sauce or a tin of chopped tomatoes, oatcakes, wholemeal wraps, a bag of almonds, a bag of walnuts, a pot of stewed apple with no added sugar, and olive or rapeseed oil.

From the greengrocer's: 400g of green beans (frozen do the job perfectly well), a small bag of frozen peas, 300g of potatoes, four carrots, three leeks, two courgettes, a small head of broccoli, a bag of spinach, a punnet of mushrooms, four tomatoes, a small butternut squash, three kiwis, two apples, two bananas and a punnet of raspberries, fresh or frozen.

Adapting the plan to your appetite

This plan gives a framework. On some days a whole plate will be too much. The rule then is to keep the protein and cut the rest: eat the fish and some of the vegetables, leave the rice. The opposite reflex, finishing the starchy food and leaving the fish, sends your intake tumbling.

On nauseous days, often the ones just after a dose increase, plain and low-fat meals are easier to face: yoghurt, a boiled egg, stewed apple, soup. Lunch can be split into two sittings a couple of hours apart. If nausea or vomiting goes on, that is no longer a matter for the menu, and our guide to GLP-1 side effects explains when to seek advice.

When even that will not go down, drinking your protein is a stopgap. A glass of milk, a drinking yoghurt or a smooth lentil soup can stand in for a snack.

Fluid does not appear in the table and counts as much as anything in it. The experts advise more than 2 litres of drinks a day, in small amounts throughout the day. Water is the obvious choice, and tea counts. Alcohol is another matter, covered in Mounjaro and alcohol.

For a vegetarian week, replace each portion of meat or fish with 100g of tofu, two eggs or 150g of cooked pulses, accepting a slightly lower total. Half a tin of baked beans on wholemeal toast is a perfectly respectable swap for any of the lunches.

What this plan does not replace

It takes no account of your weight, your age or your other medicines. Someone with diabetes, kidney disease or an eating disorder needs a plan drawn up with their doctor or a registered dietitian, not a standard menu.

It also says nothing about physical activity, which weighs as much as food in keeping muscle, as we explain in the article on muscle loss on Ozempic and similar medicines. The principles behind the plan are set out in full in the GLP-1 diet guide.

A week is rarely enough to build a habit. It is enough, though, to identify your three or four safe meals, the ones you can manage even on bad days and will always have the makings of in the house.

This article is for information only and is no substitute for advice from a healthcare professional. Never change your treatment without talking to your doctor.