7 Day High-Protein GLP-1-Friendly Meal Plan, Created by a Dietitian

Day 4

Breakfast (331 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

A.M. Snack (279 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries
• 1 Tbsp. chia seeds

Lunch (311 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese
• 1 medium apple

P.M. Snack (34 calories)

• 1 serving Strawberry-Chocolate Greek Yogurt Bark

Dinner (542 calories)

• 1 serving Crispy Egg Noodles with Tofu & Peanut Sauce

Daily Totals: 1,503 calories, 67g fat, 88g protein, 151g carbohydrate, 30g fiber, 1,085mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. almond butter to the apple at lunch.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. almond butter to the apple at lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 5

Breakfast (353 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped pecans
• ½ cup raspberries
• 1 serving No-Sugar-Added Chia Seed Jam

A.M. Snack (195 calories)

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Lunch (311 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese
• 1 medium apple

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (448 calories)

• 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole
• 1 serving Simple Carrot & Cabbage Salad

Evening Snack (68 calories)

• 2 servings Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,506 calories, 64g fat, 93g protein, 146g carbohydrate, 32g fiber, 1,912mg sodium.

Make it 1,800 calories: Add 2 Tbsp. almond butter to the apple at lunch and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark at evening snack.

Make it 2,000 calories: Increase to 5 Tbsp. chopped pecans at breakfast, add 2 Tbsp. almond butter to the apple at lunch, substitute 1 serving Anti-Inflammatory Strawberry & Kale Salad with Burrata for the Simple Carrot & Cabbage Salad at dinner and increase to 4 servings Strawberry-Chocolate Greek Yogurt Bark at evening snack.

Day 6

Breakfast (341 calories)

• 1 serving Tofu Scramble with Spinach
• 1 clementine

A.M. Snack (279 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries
• 1 Tbsp. chia seeds

Lunch (337 calories)

• 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (394 calories)

• 1 serving Canned Tuna Rice Bowl

Evening Snack (34 calories)

• 1 serving Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,511 calories, 68g fat, 108g protein, 131g carbohydrate, 34g fiber, 1,742mg sodium.

Make it 1,800 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie.

Make it 2,000 calories: Omit clementine at breakfast and add 1 serving Avocado & Banana Smoothie plus add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 7

Breakfast (357 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 2 Tbsp. chopped pecans
• 1 Tbsp. chia seeds
• ½ cup raspberries
• 1 serving No-Sugar-Added Chia Seed Jam

A.M. Snack (195 calories)

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Lunch (337 calories)

• 1 serving Creamy Chicken, Mushroom & Spinach Skillet Casserole

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (417 calories)

• 1 serving Za’atar-Roasted Chicken with Chickpeas

Evening Snack (68 calories)

• 2 servings Strawberry-Chocolate Greek Yogurt Bark

Daily Totals: 1,505 calories, 64g fat, 102g protein, 128g carbohydrate, 31g fiber, 1,625mg sodium.

Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.

Make it 2,000 calories: Add 1 medium orange to lunch, add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner and add ¼ cup unsalted dry-roasted almonds to evening snack.

Other Tips for Healthy Weight Loss

• Eat Regular Meals: People who eat three regular meals a day at predictable times are more likely to lose weight than people who regularly skip meals or mix up their meal routine. Participants who snacked regularly, consumed beverages with calories and drank alcohol were less likely to experience weight loss.5 Getting into a regular meal routine may be a helpful strategy to facilitate weight loss.
• Focus on Fiber and Protein: Fiber is an important nutrient linked to improved heart health, a lower risk of type 2 diabetes, lower body weight and improved gut health.6 Research shows that people who prioritize protein and fiber often experience weight loss and have lower body weights.7 Fiber-rich foods include whole grains, legumes, nuts, seeds and most fruits and vegetables. Good protein sources include fish, poultry, meat, strained (Greek-style) yogurt, cottage cheese, cheese, legumes, soy, eggs and more.
• Seek Support: It’s no secret that weight loss can be challenging. If you’re struggling, consider buddying up with a friend to help share meal ideas or begin an exercise routine together. You may also want to reach out to a registered dietitian for additional support.
• Skip High-Added-Sugar Drinks: Regularly drinking a high amount of sugar-sweetened beverages, such as soda, sweetened coffee and teas and sports drinks, is continuously linked to weight gain and obesity. On the other hand, limiting these drinks is linked to weight loss.8 Reaching for water as the main source of hydration can help support weight-loss efforts.