What makes this plan GLP-1-friendly: High protein: 100-120g daily to preserve muscle mass during rapid weight loss Smaller portions: 4-5 eating occasions instead of 3 large meals Lower fat: Minimizes nausea and digestive discomfort Fiber-rich: 25-35g daily to prevent constipation Flexible: Reduce portions by 25-50% if appetite is very low Simple: Uses accessible ingredients and straightforward prep Calorie range: 1,400-1,600 calories daily (adjust portions based on your needs and appetite) Macro breakdown per day: Protein: 100-120g (30-35% of calories) Carbs: 130-150g (35-40% of calories) Fat: 45-55g (25-30% of calories) Fiber: 25-35g How to Use This Meal Plan If you're new to GLP-1 medications: Start with the full portions listed Adjust down by 25% after a few days if portions feel too large Focus on hitting protein targets first, then fill in with carbs and vegetables If you're experiencing significant side effects: Cut portions by 30-50% but eat more frequently Focus on bland, protein-rich options from the plan Consider using protein shakes for 1-2 meals when solid food is difficult Swap prepared meals from Clean Eatz Kitchen's GLP-1 Meal Plan for easier-to-tolerate portions Meal prep strategy: Sunday: Batch cook proteins (chicken, turkey, eggs) and grains (quinoa, rice) Monday/Wednesday: Prep fresh vegetables and assemble salads Daily: Assemble meals using prepped components Easy option: Use Clean Eatz Kitchen's High Protein Meals for 2-3 dinners per week (35g+ protein, perfectly portioned) Complete 7-Day GLP-1 Meal Plan Day 1: Monday Breakfast (7:30 AM) - 350 calories | 25g protein Veggie omelet: 3 eggs scrambled with spinach, mushrooms, bell peppers 1 slice whole wheat toast with 1 tsp butter cup berries (blueberries or strawberries) Mid-Morning Snack (10:30 AM) - 180 calories | 20g protein Greek yogurt: cup plain 2% Greek yogurt 1 tbsp chia seeds Drizzle of honey Lunch (1:00 PM) - 420 calories | 35g protein Grilled chicken quinoa bowl: - 4 oz grilled chicken breast - cup cooked quinoa - Cucumber, cherry tomatoes, red onion - 1 oz feta cheese - 1 tbsp olive oil + lemon juice dressing Afternoon Snack (4:00 PM) - 150 calories | 12g protein 2 hard-boiled eggs cup cherry tomatoes Dinner (6:30 PM) - 380 calories | 32g protein 5 oz baked salmon (seasoned with lemon and dill) 1 cup roasted green beans with garlic cup roasted sweet potato cubes OR substitute: Any meal from Clean Eatz High Protein Plan Daily Total: ~1,480 calories | 124g protein | 28g fiber Day 2: Tuesday Breakfast - 380 calories | 28g protein High-protein overnight oats: - cup oats - cup milk (dairy or unsweetened almond) - scoop vanilla protein powder - 1 tbsp peanut butter - Cinnamon to taste - Top with sliced banana Don't have time to prep
Blood glucose improvements are substantial with both medications
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