Mediterranean GLP-1 week
Fish, chicken, yogurt, beans and olive oil in small, protein-first Mediterranean plates.
Use this plan
Score 86
Meal plans for life on a GLP-1.
Your appetite is smaller now, so every bite has to count. Get 7 days of small, high-protein meals built around your dose, your side effects and your injection day.
Free to start. No card needed.
Built for people taking Ozempic, Wegovy, Mounjaro, Zepbound and Saxenda.
Planned for how GLP-1s change eating.
Most diet apps assume you are fighting hunger. On a GLP-1 the hard part is the opposite: eating enough of the right things, and feeling OK while you do it.
Protein first
A daily protein target from your weight, spread across every meal and snack, so small portions still protect your muscle.
Gentle when you need it
Tick nausea, reflux, constipation or no appetite, and the meals, textures and fluids shift to suit how you feel this week.
Fits your dose week
Starting, stepping up, stable or tapering off. Injection day and the day after get lighter meals; the rest of the week makes up the protein.
Your plan in about a minute.
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Tell us where you are
Your medication, dose stage, injection day and how you are feeling this week.
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Get 7 days of meals
Small, protein-first meals and snacks with calories, protein and fiber for each one, plus a hydration tip every day.
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Shop and repeat
Paid plans add a grocery list to every plan. Build a new one whenever your dose or appetite changes.
How much protein do you need?
Slide to your weight. This is the daily target your plan is built around.
Uses 1.4 g of protein per kg of body weight, a common middle point for adults losing weight. Your clinician may set a different target, especially if you have kidney disease.
Build a plan around this target125g protein a day
37 gat each of 3 meals
15 gin one snack
What 30 g of protein looks like
- 1 cup (250 g) plain Greek yogurt and a few nuts
- 4 oz (115 g) cooked chicken breast or salmon
- 1 cup of cottage cheese
- 3 eggs and a slice of turkey
Eat enough. Feel OK. Keep the results.
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Protect your muscle
Fast weight loss with too little protein can mean losing muscle as well as fat. Every plan is built to reach your target.
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Fewer bad days
Food choices make a real difference to common side effects. The planner favours meals that are usually well tolerated.
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Ready for life after
Tapering or stopping? Plans move to filling, high-fiber meals and habits that help you hold on to your progress.
Or start from a ready-made plan
Plans we've put together for common weeks on a GLP-1. Use one in a tap, free.
Nausea week: soft, cool and low-fat
Six small, mild bites a day for when food is hard: cool, plain, low in fat, easy to sip.
Use this plan
Score 91
Gentle start: your first weeks on a GLP-1
Three small protein-first meals and two snacks a day for your first weeks on a new medication or dose.
Use this plan
Score 89
Start free. Upgrade if it helps.
Every plan has the full GLP-1 planner. Paid plans give you more plans and more help from the AI assistant each month. Cancel anytime.
Free
Try the planner and see how it feels.
- 3 personal meal plans a month
- Plans up to 3 days long
- 2 ready-made plans a month
- 10 AI assistant messages a month
- Not included: Grocery list with every plan
- Not included: Weekly check-in that builds next week's plan
- Not included: Meal photo analysis
- Free tools
- Not included: Priority support
Plus
Most popularA fresh plan every week, with room to adjust.
- 30 personal meal plans a month
- Plans up to 7 days long
- All ready-made plans
- 300 AI assistant messages a month
- Grocery list with every plan
- Not included: Weekly check-in that builds next week's plan
- 10 meal photos analysed a month
- All tools, including injection week planner and side-effect food guide
- Not included: Priority support
Pro
For changing doses, side effects or daily tweaks.
- 100 personal meal plans a month
- Plans up to 7 days long
- All ready-made plans
- 1,000 AI assistant messages a month
- Grocery list with every plan
- Weekly check-in that builds next week's plan
- 100 meal photos analysed a month
- All tools, including injection week planner and side-effect food guide
- Priority support
Questions people ask
Something else? Send us a message.
What should I eat on Ozempic, Wegovy or Mounjaro?
Most people do best with small, protein-first meals: lean meat, fish, eggs, Greek yogurt, tofu and beans, plus cooked vegetables, fruit and easy carbs like oats, rice or potatoes. Greasy, fried, very rich or very spicy foods are the most common triggers for nausea. Your plan is built around those principles and around how you feel this week.
How much protein do I need on a GLP-1?
Because you are eating less, it is easy to fall short on protein, which can mean losing muscle along with fat. A common target is around 1.2 to 1.6 grams per kilogram of body weight a day. We calculate a personal target from your weight and spread it across every meal and snack.
Will the plan help with nausea or constipation?
You can tell the planner which side effects you have this week. It then leans on gentler foods, smaller portions, more fluids and fiber where it helps. It is not a treatment, and if side effects are severe or do not settle, speak to your prescriber.
Does it work with my injection day?
Yes. Pick your weekly injection day and the plan treats that day and the day after as lighter, gentler days, when many people notice appetite drops the most.
Is this free?
You can start on the free plan with 3 meal plans a month and no credit card. Paid plans give you more plans each month and more messages with the AI assistant, which swaps meals and reworks your day when you feel off. Cancel anytime.
Is this medical advice?
No. This is a nutrition planning tool. It never tells you how to dose or change your medication. Always follow the advice of the clinician who prescribes it.
From the GLP-1 blog
Plain-English reading on protein, side effects, portions and meal prep.
GLP-1 Meal Prep: A One-Hour Sunday Plan for the Week
One hour on Sunday turns into a week of small, protein-first meals, so low-appetite days never mean skipped meals.
Eating Out on a GLP-1: How to Order When You’re Full After Three Bites
Restaurant portions were not designed for a GLP-1 appetite. A few habits make eating out easy and enjoyable again.
Hydration on a GLP-1: How Much to Drink and What Counts
Eating less also means drinking less without noticing. Here is how much most adults need and simple ways to keep fluids up.
Make your meals work with your medication.
Free to start. Your first plan takes about a minute.