Free GLP-1 Meal Planner
A personalised 7-day meal plan built around your body, your medication, and your side effects.
For people using Ozempic, Wegovy, Mounjaro, and Zepbound. Includes a shopping list, meal prep guide, and weekly nutrition summary. No account required.
Why Generic Meal Plans Don’t Work on GLP-1
Most meal plans are built around normal appetite. You eat when you are hungry, stop when you are full, and use that feedback loop to structure your day. GLP-1 medications disrupt that loop entirely.
On Ozempic, Wegovy, Mounjaro, or Zepbound, hunger signals become unreliable. Nausea makes certain foods intolerable. The appetite suppression that drives weight loss also suppresses the motivation to eat nutritiously. Most users end up eating whatever is easy and small — often crackers, toast, or soft foods that deliver almost no protein.
Over time, this creates a predictable set of problems. Without adequate protein, 30–40% of weight lost can come from lean muscle rather than fat — reducing metabolic rate and making it harder to maintain results. Fatigue, hair loss, and muscle weakness follow. These are not medication side effects. They are nutritional problems that a structured meal plan prevents.
This planner was built specifically for that reality. It calculates your protein and calorie targets from your body weight and activity level, adjusts food choices based on the side effects you are currently experiencing, and generates a complete 7-day plan with a shopping list and meal prep guide — everything you need to eat well on any GLP-1 medication.
Protein first at every meal, every time. Before anything else on your plate. When portions are small, this is the one nutritional priority that cannot be compromised.
Targets calculated automatically
Enter your weight and activity level. The planner calculates your protein target (0.7–0.8g per lb of lean body mass) and calorie goal using BMR, adjusting for GLP-1 appetite suppression and your primary goal.
Side effect filtering built in
Select your current symptoms — nausea, constipation, fatigue, low appetite, acid reflux — and the planner automatically filters out foods that commonly worsen each one.
Shopping list + meal prep included
Your plan includes a categorised shopping list and a structured Sunday meal prep guide — so every meal is planned, prepped, and ready to eat.
Everything in Your Personalised Plan
This is not a static meal plan. It is a personalised nutrition system built around your specific inputs — and it updates to reflect your medication, side effects, and dietary preferences.
7-Day Meal Plan
A full week of meals — breakfast, lunch, dinner, and optional snack — with exact portion sizes, protein grams, and calorie counts per meal. Organised by day with easy navigation.
Auto-Generated Shopping List
Every ingredient you need for the week, categorised into protein sources, produce, dairy, and pantry items. Print it and take it to the shop — no manual writing required.
Meal Prep Guide
A structured Sunday prep session and mid-week refresh guide. Includes side effect-specific tips — what to batch cook for nausea days, how to support constipation through food, and daily habits.
Weekly Nutrition Summary
A visual bar chart showing your protein for each day of the week, colour-coded against your target. Shows average protein, average calories, and how many days you are on target.
Print-Ready
Print your plan or save it as a PDF. The printed version shows only the meals — no interface, no buttons. Clean and usable on the fridge or kitchen counter.
Injection Day Tip
A persistent note reminding you that nausea is typically worst in the 24–48 hours after injection — with specific guidance on which meals to lean on during that window.
Build Your 7-Day GLP-1 Meal Plan
Answer 8 questions — takes under 2 minutes. Your personalised plan generates instantly. No account required.
Your Personalised GLP-1 Meal Plan
Answer 8 questions. Get a complete 7-day meal plan with shopping list, meal prep guide, and weekly nutrition summary — built around your body, your medication, and your side effects.
What is your current weight?
Used to calculate your protein target and calorie needs automatically.
What is your biological sex?
Used to accurately set your calorie floor and protein target.
What is your primary goal right now?
This shapes how calories and protein are distributed across your plan.
How active are you on a typical week?
Include all movement — gym, walking, physical work, sport.
Which GLP-1 medication are you using?
Different medications have different appetite suppression profiles. Not sure of the difference? See the full comparison guide.
Which side effects are you currently experiencing?
Select all that apply. Your meal plan avoids foods that commonly worsen each symptom.
How do you prefer to structure your eating?
This determines how your daily calories and protein are distributed across meals.
Any dietary preferences or restrictions?
Also tell us how you want your week structured.
Dietary preference
Meal variety
Calculating protein targets, adjusting for side effects, selecting meals, and generating your shopping list.
How the Planner Builds Your Plan
Every number in your plan is calculated from your inputs — not taken from a generic template. Here is exactly how it works.
Calculates your protein target from body weight
Using your weight and goal, the planner estimates your lean body mass and sets a protein target of 0.7–0.8g per pound — the evidence-based range for muscle preservation during calorie restriction. For muscle-focused goals, this is set slightly higher. This target is then divided across your meals based on your eating pattern.
Calculates your calorie target using BMR + activity
Your Basal Metabolic Rate is estimated using your weight and sex, then multiplied by your activity level to get your Total Daily Energy Expenditure. A GLP-1 adjustment factor is then applied — 0.80 for tirzepatide (Mounjaro/Zepbound) and 0.86 for semaglutide (Ozempic/Wegovy) — reflecting the appetite suppression profile of each medication. Your goal (fat loss, muscle preservation, or both) is applied on top of this.
Filters meals based on your side effects
Each of the 44 meals in the database is tagged with side effect compatibility. If you select nausea, meals that are not nausea-safe are removed from your pool. If you select constipation, high-fibre options are prioritised. If you select hair loss, iron-rich protein sources are weighted higher. Multiple side effects stack — the plan adjusts for all of them simultaneously.
Selects varied meals across 7 days
Meals are selected to ensure no repetition across the week (unless you choose the simple and repeatable option). Each meal is chosen from a filtered pool appropriate to your dietary preference — omnivore, no red meat, pescatarian, vegetarian, or dairy-free — with a scoring system that weights side-effect-friendly meals appropriately.
Generates shopping list, prep guide, and weekly summary
The shopping list is auto-generated from every ingredient across your 7-day plan, categorised and deduplicated. The meal prep guide includes a structured Sunday batch cook session and mid-week refresh plan. The weekly summary charts your protein across all 7 days against your target with colour-coded progress bars.
Why Protein and Structure Matter So Much on GLP-1
GLP-1 medications are highly effective for weight loss — but the quality of that weight loss depends entirely on what you eat. These numbers explain why structure is not optional.
of GLP-1 weight loss can come from lean muscle without structured protein intake
protein per pound of body weight daily — the ISSN-recommended range for muscle preservation during calorie restriction
average body weight lost on Mounjaro in the SURMOUNT-5 head-to-head trial — with structured diet and exercise counselling
of weight lost on GLP-1 medications returns within 2 years of stopping — making nutritional habits during treatment critical
Sources: International Society of Sports Nutrition protein position stand; SURMOUNT-5 trial, New England Journal of Medicine 2025; Fueled Framework GLP-1 protein guide.
Frequently Asked Questions
Related Guides & Tools
The meal plan is one part of the Fueled Framework GLP-1 nutrition system. These guides and tools complete the picture.
GLP-1 Protein Calculator
Find your exact daily protein target based on your body weight and medication — then use it to set up your meal plan.
How Much Protein Do You Need on GLP-1?
The research behind the protein targets in this planner — and why they are significantly higher than standard recommendations.
Getting Started with GLP-1 Nutrition
The foundational guide for new GLP-1 users — meal structure, protein strategy, and the habits that produce results from week one.
GLP-1 Progress Tracker
Log your protein, calories, water, and injection schedule daily. See your weekly progress at a glance. No account required.
GLP-1 Nausea: What to Eat
Managing nausea through food choices without sacrificing protein intake or muscle protection.
GLP-1 Optimization Hub
Every nutrition guide for GLP-1 medication users — from protein strategy to side effect management and plateau troubleshooting.