Fueled Framework — Free Tool

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.

Build My Meal Plan → Find My Protein Target First
Why this tool exists

Why Generic Meal Plans Don’t Work on GLP-1

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.

Without adequate protein, 25–40% of weight lost can come from lean muscle rather than fat — reducing metabolic rate and making it harder to maintain results. 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 your current side effects, and generates a complete 7-day plan with a shopping list and meal prep guide.

The core principle

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.

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Targets calculated automatically

Enter your weight and activity level. Protein and calorie goals are calculated for you, adjusted for your medication.

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Side effect filtering built in

Select your current symptoms and the planner automatically filters out foods that commonly worsen each one.

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Shopping list + meal prep included

Auto-generated from your 7-day plan. Take it to the shop or print it for the fridge.

What’s included

Everything in Your Personalised Plan

Not a static meal plan. Updates to reflect your medication, side effects, and dietary preferences.

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7-Day Meal Plan

A full week of meals with exact portion sizes, protein grams, and calorie counts per meal.

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Auto-Generated Shopping List

Every ingredient for the week, categorised into protein, produce, dairy, and pantry items.

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Meal Prep Guide

Sunday batch cook session, mid-week refresh, and side effect-specific tips.

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Weekly Nutrition Summary

Visual bar chart showing protein for each day, colour-coded against your target.

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Print-Ready

Print your plan or save as PDF. Clean layout for the fridge or kitchen counter.

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Injection Day Guidance

Specific meal recommendations for the 24–48 hours after your injection when nausea peaks.

Free Tool

Build Your 7-Day GLP-1 Meal Plan

Answer 8 questions — takes under 2 minutes. Your personalised plan generates instantly. No account required.

Fueled Framework — Free Tool

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.

Step 1 of 8
Step 1 — Your Body

What is your current weight?

Used to calculate your protein target and calorie needs automatically.

Please enter a valid weight.
Step 2 — Your Body

What is your biological sex?

Used to accurately set your calorie floor and protein target.

Male
Female
Please select an option.
Step 3 — Your Goal

What is your primary goal right now?

This shapes how calories and protein are distributed across your plan.

Fat lossCalorie deficit while protecting lean tissue
Muscle preservationMaintain strength and lean mass on GLP-1
Fat loss + muscle preservationThe core Fueled Framework approach — most popular
Please select a goal.
Step 4 — Activity Level

How active are you on a typical week?

Include all movement — gym, walking, physical work, sport.

SedentaryDesk job, minimal movement, no structured exercise
Lightly activeLight walks, 1–2 workouts per week
Moderately active3–4 workouts per week, active lifestyle
Very activeDaily training or physically demanding job
Please select your activity level.
Step 5 — Your Medication

Which GLP-1 medication are you using?

Different medications have different appetite suppression profiles.

OzempicSemaglutide — diabetes dose
WegovySemaglutide — weight loss dose
MounjaroTirzepatide — diabetes dose
ZepboundTirzepatide — weight loss dose
Other / Not sure
Please select your medication.
Step 6 — Side Effects

Which side effects are you currently experiencing?

Select all that apply. Your meal plan avoids foods that commonly worsen each symptom.

🤢 Nausea
Constipation
😴 Fatigue
Low appetite
🔥 Acid reflux
Hair loss
✅ None right now
Step 7 — Eating Pattern

How do you prefer to structure your eating?

This determines how your daily calories and protein are distributed across meals.

3 structured mealsBreakfast, lunch, dinner — no snacks
3 meals + 1 evening snackAdds a protein-focused snack to protect overnight muscle
2 larger mealsCommon when GLP-1 significantly suppresses appetite
Small, frequent meals4–5 smaller meals — easier when nausea is present
Please select your eating pattern.
Step 8 — Food Preferences

Any dietary preferences or restrictions?

Dietary preference

OmnivoreNo restrictions
No red meatChicken, fish, eggs, dairy
PescatarianFish, eggs, dairy — no meat
VegetarianEggs, dairy — no meat or fish
Dairy-freeMeat and fish ok — no dairy

Meal variety

Simple & repeatableMeals repeat — easier shopping and prep
Fully variedDifferent meals every day of the week
Please select both a dietary preference and a meal variety option.
Building your personalised plan…

Calculating protein targets, adjusting for side effects, selecting meals, and generating your shopping list.

📅 7-Day Plan
🛒 Shopping List
🍳 Meal Prep
📊 Weekly Summary
📊 Track This Plan
CalculatorGLP-1 Protein CalculatorVerify your protein target is right for your body weight Full GuideGLP-1 Optimization HubEvery nutrition guide for GLP-1 medication users Getting StartedGLP-1 Nutrition GuideThe complete framework for eating well on any GLP-1 medication
⚠️ This meal planner provides general nutritional guidance only. It is not medical advice. Always consult your healthcare provider before making significant dietary changes while using GLP-1 medications.
The research behind the plan

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.

25–40%

of GLP-1 weight loss can come from lean muscle without structured protein intake

0.7–1.0g

protein per pound of body weight daily — the ISSN-recommended range for muscle preservation during calorie restriction

20.2%

average body weight lost on Mounjaro in the SURMOUNT-5 head-to-head trial with diet counselling

80%+

of weight lost on GLP-1 medications returns within 2 years of stopping without established dietary habits

Common questions

Frequently Asked Questions

How is this meal planner different from a regular meal plan?
Most meal plans are static documents that give the same plan to everyone. This planner calculates your specific protein and calorie targets from your body weight, activity level, and medication, then filters every meal based on your current side effects. It also generates a shopping list and meal prep guide automatically.
How does the planner calculate my protein target?
The planner estimates your lean body mass from your body weight and sets a protein target of 0.7–0.8 grams per pound — the ISSN’s recommendation for muscle preservation during calorie restriction, especially important on GLP-1 medications where significant muscle loss is a known risk.
What if I have nausea and can’t eat the meals suggested?
Select nausea in Step 6 — this filters out all meals that are commonly poorly tolerated during nausea and replaces them with cold, gentle options like cottage cheese plates, smoked salmon, Greek yogurt bowls, and protein shakes.
Can I use this meal planner if I don’t know my calorie target?
Yes — the planner calculates your calorie target automatically from your weight, sex, and activity level using a BMR formula adjusted for GLP-1 appetite suppression. You do not need to know your calorie target in advance.
Is this meal plan suitable for vegetarians or dairy-free diets?
Yes. Step 8 asks for your dietary preference — omnivore, no red meat, pescatarian, vegetarian, or dairy-free. Only meals appropriate to your selection are included in your plan.
Continue learning

Related Guides & Tools

Calculator

GLP-1 Protein Calculator

Find your exact daily protein target based on your body weight and medication.

 Muscle

How to Prevent Muscle Loss on GLP-1

The complete protein and resistance training protocol for GLP-1 medication users.

 Getting Started

Getting Started with GLP-1 Nutrition

The foundational guide for new GLP-1 users — meal structure, protein strategy, and the habits that produce results.

 Free Tool

GLP-1 Progress Tracker

Log your protein, calories, water, and injection schedule daily.

 Side Effects

GLP-1 Nausea: What to Eat

Managing nausea through food choices without sacrificing protein intake.

 Pillar

GLP-1 Optimization Hub

Every nutrition guide for GLP-1 medication users.
Medical Disclaimer: The meal plans and nutritional targets generated by this tool are for general educational purposes only and are not medical advice. Always consult a qualified healthcare provider before making significant changes to your diet while using GLP-1 medications.