The GLP-1 Meal Prep Workbook: 30 Days, High-Protein, Nausea-Friendly
The GLP-1 Meal Prep Workbook: 30 Days, High-Protein, Nausea-Friendly
Built for Ozempic, Wegovy, Mounjaro, and Zepbound users — hits 80g+ protein, fits a smaller stomach, and works around dose-week nausea.
- ✓30 dinners hitting 30g+ protein per portion
- ✓15 lunches and snacks under 300 calories with 20g protein
- ✓Nausea-friendly swaps for the day after a dose
- ✓Hydration + electrolyte protocol (the underrated half)
About this guide
GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) work by slowing gastric emptying and suppressing appetite. The result is dramatic weight loss for many users — and a hidden risk most patients are not warned about: up to 40 percent of GLP-1 weight loss can be lean muscle mass if protein intake is not actively protected. The medication does the appetite work; you have to do the protein work to make sure what you lose is fat. The barrier most patients hit is that generic meal plans assume a normal appetite. They are written for people who can comfortably eat 600-calorie meals three times a day.
GLP-1 patients often top out at half that, especially in the days following a dose. The plate has to change: more protein per bite, smaller carb portions, foods that hold up to dose-week nausea. The standard advice ("just eat smaller meals") is true but useless without specifics. The protein target most GLP-1 dietitians recommend is 0. 6-0.
8g per pound of goal body weight, with a floor of 80g per day for most adults. Hitting that on a smaller appetite requires planning. Hydration matters too — the medication suppresses thirst signals along with hunger, and many users dehydrate without realising it (which causes fatigue and headaches that get mistakenly blamed on the medication itself). The 30 dinners and 15 lunches in this workbook are built around these realities, costed at about $5 per portion in US prices, and prep-able in 90-minute weekend blocks. None of this is medical advice; this is meal-prep guidance built around widely-published GLP-1 nutrition recommendations.
What's inside
A meal-prep system designed around the realities of GLP-1 medication: a smaller appetite that demands more protein per bite, dose-week nausea that wrecks normal recipes, and the muscle-loss risk that nobody warned you about. 30 days, 80g+ protein per day, prep in 90-minute weekend blocks.
How it works
Diabetic plate adapted for smaller appetite and higher protein need. Each meal targets 30g+ protein in fewer total bites. Four weeks of dinners with rotating protein sources, all costed under $5. Egg muffins and protein-dense fallbacks for dose-week days. Hydration and electrolyte protocol baked in. By week 4 you have 8-10 dinners you would happily eat for the next year.
Table of contents
- 01The GLP-1 plate (and why it is different)
- 02Hitting your protein target on a smaller stomach
- 03Nausea-friendly meal swaps
- 04Hydration and electrolytes (the underrated half)
- 05Week 1: shopping list + 90-min prep + 7 dinners
- 06Week 2: same structure
- 07Week 3: same structure
- 08Week 4: same structure
- 09Lunches and snacks under 300 calories with 20g protein
- 10Eating around dose week (when the medication changes)
Is this for you?
✓ Built for
- •Adults on GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) — 25-65
- •Patients who have lost their appetite faster than they expected and are eating too little to hit protein targets
- •Anyone losing muscle alongside fat (or worried about it)
- •GLP-1 users who hit dose-week nausea and need food that stays down
- •People wanting structured meal prep without 10 hours of weekend cooking
✗ Not for
- •People not on GLP-1 medications — the protein density and dose-week protocols are calibrated specifically for GLP-1 users
- •Anyone with kidney disease — protein recommendations may differ; dietitian input required
- •Type 1 diabetics — different dynamics; talk to your endocrinologist
- •Anyone using meal planning as an alternative to needed medical management
Sample pages
A peek at three pages from inside the workbook.
The GLP-1 Plate
Half plate non-starchy veg, almost-half lean protein, small slow-carb wedge. The carb portion is smaller than a standard diabetic plate; the protein portion is bigger. The point is hitting 30g+ protein in fewer bites.
Sunday 90-Minute Prep
One sheet pan of chicken thighs and roasted veg. One pot of high-protein lentil soup. One batch of egg muffins for the nausea days. 90 minutes covers 7 dinners and 5 lunches.
Dose-Week Swaps
Day 1-2 after a dose: cold foods over hot, ginger tea, plain Greek yogurt with honey, scrambled eggs. The recipes flag which days to swap and what to swap to.
Frequently asked questions
Is this medical advice?+
Will I lose weight on this plan?+
Does this cover injection schedules and side effects?+
Is this medical advice?+
How is this different from a normal high-protein meal plan?+
I am on Mounjaro / Zepbound. Will this work?+
What if I cannot eat much on a given day?+
Are the portion sizes realistic for me?+
Will this work for vegetarians or vegans?+
Should I take a multivitamin or supplements?+
Other guides you might want
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The Perimenopause Symptom Tracker & Journal
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