Introduction

Maintaining adequate protein intake is essential for GLP-1 users to preserve muscle, support metabolism, and enhance satiety. This printable meal plan provides easy-to-follow, high-protein meals to help you stay on track.

---

Day 1

🥚 Breakfast: Scrambled eggs with spinach & feta + whole wheat toast (30g protein)

🥗 Lunch: Grilled chicken salad with quinoa & avocado (35g protein)

🍣 Dinner: Baked salmon with roasted Brussels sprouts & sweet potatoes (40g protein)

🥤 Snack: Greek yogurt with almonds & chia seeds (20g protein)

---

Day 2

🥣 Breakfast: Protein smoothie with whey, banana, almond butter (30g protein)

🌯 Lunch: Turkey & hummus wrap with whole wheat tortilla (35g protein)

🥩 Dinner: Lean steak with roasted asparagus & mashed cauliflower (40g protein)

🧀 Snack: Cottage cheese with walnuts & berries (20g protein)

---

Day 3

🍳 Breakfast: Omelet with turkey, cheese, and bell peppers (30g protein)

🥙 Lunch: Chickpea & grilled chicken buddha bowl with tahini dressing (35g protein)

🐟 Dinner: Grilled shrimp with brown rice & steamed broccoli (40g protein)

🥜 Snack: Peanut butter & celery sticks with a protein shake (20g protein)

---

Day 4

🍓 Breakfast: Greek yogurt parfait with protein granola & blueberries (30g protein)

🥪 Lunch: Grilled salmon sandwich on whole wheat with avocado spread (35g protein)

🍗 Dinner: Roasted chicken with quinoa and mixed greens (40g protein)

🥑 Snack: Boiled eggs with guacamole & nuts (20g protein)

---

Day 5

🥞 Breakfast: Protein pancakes with peanut butter & banana (30g protein)

🥗 Lunch: Tuna salad with spinach, chickpeas, and lemon dressing (35g protein)

🍛 Dinner: Beef stir-fry with broccoli, carrots, and brown rice (40g protein)

🥤 Snack: Protein shake with almond milk & chia seeds (20g protein)

---

Day 6

🍳 Breakfast: Egg and turkey bacon wrap with whole wheat tortilla (30g protein)

🥕 Lunch: Lentil & quinoa bowl with roasted vegetables (35g protein)

🐟 Dinner: Grilled cod with sautéed kale & mashed sweet potatoes (40g protein)

🥜 Snack: Almond butter on rice cakes with flaxseeds (20g protein)

---

Day 7

🥑 Breakfast: Scrambled tofu with avocado and whole wheat toast (30g protein)

🥣 Lunch: Cottage cheese with mixed berries and pumpkin seeds (35g protein)

🥩 Dinner: Lean pork chop with roasted Brussels sprouts & brown rice (40g protein)

🧀 Snack: Mozzarella cheese sticks with almonds (20g protein)

---

Meal Prep & Tips

✔ Batch Cook Proteins: Grill chicken, bake salmon, and prepare boiled eggs for the week.

✔ Pre-Portion Snacks: Divide nuts, seeds, and cheese into single-serving containers.

✔ Use Protein Shakes Wisely: Supplement meals when needed, but prioritize whole foods.

✔ Stay Hydrated: Aim for at least 8-10 glasses of water per day.

✔ Adjust for Activity Level: Increase protein intake if engaging in strength training.