GLP-1 Weight Loss Support Meal Plan (7days)

A program designed to support your health and wellbeing while using GLP-1 medication.

Our GLP-1 Support Diet provides a balanced, nutrient-dense approach to eating that complements GLP-1 (glucagon-like peptide-1) medications. The plan includes an easy-to-follow structure, balanced macronutrients, and gentle, digestion-friendly foods to help you feel your best while supporting steady energy and sustainable results.

This plan focuses on foods that enhance fullness, stabilise blood sugar, and minimise common side effects — all while helping you meet your nutrition and weight goals. It’s practical, satisfying, and designed to promote long-term success.

How This Plan Supports You

• Balanced Nutrition for GLP-1 Therapy
  GLP-1 medications regulate blood sugar, slow digestion, and increase fullness. This plan supports those mechanisms with meals high in protein and fibre, moderate in healthy fats, and low in refined carbohydrates.
• Protein for Strength & Satiety
  Adequate protein preserves lean muscle mass and prevents fatigue, hair loss, and skin changes. The plan includes lean proteins such as fish, poultry, eggs, Greek yoghurt, and legumes to enhance fullness, preserve muscle, and support healthy fat loss.
• Healthy Fats for Hormone & Brain Health
  Sources like olive oil, avocado, nuts, seeds, and oily fish provide monounsaturated and polyunsaturated fats that naturally stimulate GLP-1 release, aiding hormone balance, cognition, and vitamin absorption.
• Low-GI, High-Fibre Carbohydrates
  Whole grains, lentils, fruits, and vegetables provide steady energy, stabilise blood sugar, and promote digestive comfort while supporting gut health.
• Gentle on Digestion
  Foods such as chocolate, mint, and spicy dishes — which can trigger reflux or gastric discomfort — are excluded. Meals are light yet satisfying to help manage appetite and improve medication tolerance.
• Prevention of Nutrient Deficiencies
  Reduced appetite can lead to low intake of iron, zinc, vitamin B12, and folate. This plan includes nutrient-rich foods to maintain energy, immunity, and overall vitality.

The Meal Plan Includes:

• 7-Day Meal Plan: Structured with 3 main meals and 2 snacks per day, supporting fullness, blood-sugar stability, and digestive comfort.
• Balanced Recipes: Gentle, flavourful dishes combining lean proteins, high-fibre carbs, and healthy fats.
• Shopping List: Categorised by produce, proteins, pantry, fridge, and freezer for efficient shopping.
• Flexible Options: Easily adaptable to suit your preferences, schedule, and appetite changes during GLP-1 therapy.
• Daily Averages: Provides approximately 1,500 calories per day and 105–135 g protein per day for balanced nutrition, lean-muscle preservation, and sustained energy.
• Full Nutritional Information: Each recipe includes macronutrient and micronutrient details for complete guidance.

Designed for Long-Term Success

• Supports sustainable weight loss while maintaining muscle mass
• Promotes steady energy and digestive comfort
• Focuses on nutrient-rich foods instead of restriction
• Practical, flexible, and easy to follow for everyday use