GLP-1 Plate / GLP-1 meal plan PDF: The 4-Week GLP-1 Meal Plan
GLP-1 meal plan PDF: The 4-Week GLP-1 Meal Plan
Updated October 2026 · Based on FDA prescribing information and the 2025 joint nutrition advisory
Four weeks of small, protein-first meals for adults on a GLP-1 or GIP/GLP-1 medicine. Built from the FDA labels, the 2025 joint nutrition advisory and the Dietary Guidelines, with every recipe's nutrition calculated from USDA FoodData Central.
The problem
Your prescription comes with a label that says "reduced-calorie diet and increased physical activity", and not much else. Then your appetite drops, a normal plate looks enormous, and the internet offers banned-food lists, "nature's Ozempic" hacks and calorie targets with no source. Meanwhile the real questions go unanswered: how much protein, what to eat on a nauseous morning, what helps with constipation, how to cook for a week when you barely feel like eating.
What is inside
- Start Here: Safety First. What the labels say, the warning signs that need a call to your prescriber or urgent care, and who should not use a general plan.
- Nutrition Priorities. Protein, fiber, fluids, micronutrients and alcohol, each with its source: the 2025 joint advisory, the Dietary Guidelines, the National Academies.
- Food Choices for Nausea, Constipation and Diarrhea. What the advisory suggests for each, framed as comfort tips, not cures.
- Protein Cheat Sheet. Grams per portion for everyday foods, and how to reach a range your clinician sets.
- 4-Week Meal Plan. 28 days of small, regular meals, a protein source each time.
- 34 Recipes, with nutrition calculated from USDA FoodData Central: protein, fiber, calories and more per serving.
- Weekly Grocery Lists matched to each week of the plan.
- Meal Prep and Food Safety. Fridge times from the FDA storage chart, the 2-hour rule, freezing.
- Eating Out and Social Events. Ordering small, protein-first plates, and handling alcohol.
- Trackers for meals, protein, fluids and symptoms, to bring to your appointments.
Who it is for
- US adults taking semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro, Zepbound) or another GLP-1 medicine prescribed by a clinician.
- People whose appetite has dropped and who want simple meals that still cover protein and nutrients.
- Anyone tired of guessing and of advice with no source.
- People who want a structured plan to review with their prescriber or registered dietitian.
Who it is not for
- People with an eating disorder or a history of one.
- People with kidney disease, or any condition that needs a medical diet, without their clinician's input.
- Anyone looking for medical advice, dosing help or a weight-loss promise: this is general nutrition information, not medical advice, and it promises no result. It is not affiliated with Novo Nordisk or Eli Lilly.
- Teens: the plan is written for adults only.
What you get
| Format | PDF, US Letter, printable, 81 pages |
|---|---|
| Edition | 2026, based on FDA prescribing information current in October 2026, the 2025 joint nutrition advisory and the Dietary Guidelines 2025 to 2030 |
| Plan | 4 weeks of meals, 34 recipes with nutrition from USDA FoodData Central |
| Extras | Protein cheat sheet, weekly grocery lists, meal prep guide, trackers |
| Price | $19 |
Get the 4-week meal plan for $19
Not ready? Try the free 1-day meal plan first, or read how much protein you may need.
Talk to your clinician
The 4-Week GLP-1 Meal Plan is general nutrition information, not medical advice. It does not change how any medication works and makes no promise of weight loss. Follow your prescriber's instructions, and talk to your care team before changing how much you eat if you take insulin or a sulfonylurea. The Zepbound and Wegovy labels and Medication Guides tell patients to contact their healthcare provider right away for severe stomach pain that will not go away (sometimes spreading to the back), nausea, vomiting or diarrhea that does not go away, gallbladder signs such as upper stomach pain, fever, yellow skin or eyes, or clay-colored stools, and signs of low blood sugar or a serious allergic reaction.
Frequently asked questions
Does this plan work with Zepbound, Wegovy, Ozempic and Mounjaro?
It is written for adults taking a GLP-1 or GIP/GLP-1 medicine, including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound). It is nutrition support only: it does not change how any medicine works, and it is not affiliated with Novo Nordisk or Eli Lilly.
Will I lose weight with this meal plan?
No meal plan can promise a weight result, and this one does not. The weight results in the medicine labels come from long drug trials, not from any meal plan. The plan helps you eat enough protein, fiber and fluids in small meals that may feel more comfortable.
Is this medical advice?
No. It is general nutrition information based on the FDA labels, the 2025 joint nutrition advisory and the Dietary Guidelines. It does not cover dosing and does not replace your prescriber or a registered dietitian. Review it with your care team, especially if you take insulin or a sulfonylurea.
How do I receive the PDF?
Instantly after payment, by email and in your Gumroad library. It works on phone, tablet and computer, and it is printable.