A 7-Day Sample Meal Plan to Follow When on a GLP-1 Drug
We could all use a little inspiration for meal planning (even when we’re not taking weight loss drugs). Try this seven-day plan from Lose It!, which was created with the help of registered dietitian-nutritionists Mitri and Newlin, to jump-start your meals and snacks while on weight loss drugs.
Sunday
Breakfast High-fiber, low-sugar cereal (such as Grape Nuts or Fiber One) with 2 percent milk and banana slices
Snack Melon cubes and cottage cheese
Lunch Mediterranean spinach salad with diced chicken, artichokes, tomatoes, and pine nuts
Dinner Vegetable bean chili
Dessert Dark chocolate pomegranate bark
Monday
Breakfast Smoothie with almond milk, protein powder, and frozen fruit
Snack Handful of pistachios
Lunch Turkey wrap with lettuce and light mayo in a whole-wheat tortilla
Dinner Whole-wheat pasta with shrimp and peas
Dessert Avocado chocolate mousse
Tuesday
Breakfast Two hard-boiled eggs, fresh berries, a slice of whole-grain toast, and 1 cup skim milk
Snack Lightly salted popcorn
Lunch Chicken and vegetable soup
Dinner Salmon kale salad
Dessert Berry smoothie (frozen banana, frozen berries, yogurt, and a drizzle of maple syrup)
Wednesday
Breakfast Overnight oats with blueberries, Greek yogurt, and a sprinkle of cinnamon
Snack Turkey jerky and an apple
Lunch Cup of vegetable soup with quesadillas with rotisserie chicken
Dinner Black bean Mexican quinoa bowls
Dessert Dark chocolate and almonds
Thursday
Breakfast Whole-wheat toast with avocado and two over-easy eggs
Snack Cheese slices, seed crackers, and hummus
Lunch Grilled chicken sandwich with baby carrots
Dinner Soy-glazed salmon with basmati rice and a side salad
Dessert Medjool dates stuffed with peanut butter
Friday
Breakfast Oatmeal with pecans and dried cranberries
Snack Two hard-boiled eggs and ½ red bell pepper, sliced
Lunch Tuna salad sandwich and a banana
Dinner Chicken stir-fry with vegetables over quinoa or brown rice
Dessert Yogurt parfait with mandarin oranges and honey
Saturday
Breakfast Two percent plain Greek yogurt with a handful of blueberries and ¼ cup toasted walnuts
Snack Trail mix of nuts, seeds, and dried fruit
Lunch Curried chickpea wrap and cucumber slices
Dinner Balsamic chicken breast with brown rice and spinach salad
Dessert Fresh strawberries with a drizzle of chocolate syrup
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