GLP-1 Meal Plan
A high-protein week for clients on semaglutide or tirzepatide. Written to protect muscle, manage nausea, and keep micronutrients in when appetite falls. Edit it in Foodzilla.
Why the plate changes on GLP-1 drugs
Semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) cut appetite. Protein and micronutrient intake often fall with it. Up to 38 to 40% of weight lost on GLP-1 drugs can be lean mass, not fat.
Micronutrient deficiency rates in one dataset rose from 12.7% at 6 months to 22.4% at 12 months. Vitamin D, iron, and B12 are the usual shortfalls. The week is there so fat loss is not also muscle loss.
How this week is built
Protein first at each meal, then vegetables, then carbohydrate. Appetite can fall by about 50%. If protein is not eaten first, it does not get eaten.
- Daily protein target: 1.2 to 1.6 g/kg body weight (80 to 120g/day).
- Protein per meal: 25 to 35g for muscle protein synthesis.
- Meal frequency: 4 to 6 smaller meals.
- Lean protein sources: chicken, fish, eggs, Greek yogurt.
- Resistance training: 2 to 3 sessions a week next to the protein target.
Sample day, about 1,400 to 1,600 calories and 100 to 120g protein
Breakfast (7:00 AM, ~30g protein): Greek yogurt parfait with 200g plain Greek yogurt, mixed berries, 1 tbsp chia seeds, and a handful of walnuts.
Mid-Morning Snack (10:00 AM, ~25g protein): Protein smoothie with 1 scoop whey or plant protein, 1 cup unsweetened almond milk, half banana, and 1 tbsp peanut butter. Sip slowly if nausea is an issue.
Lunch (12:30 PM, ~30g protein): Grilled chicken breast (120g) over mixed greens with cherry tomatoes, cucumber, avocado slices, light olive oil dressing, and a small portion of quinoa.
Afternoon Snack (3:30 PM, ~15g protein): Cottage cheese with sliced cucumber and cherry tomatoes, or a handful of almonds with an apple.
Dinner (6:00-7:00 PM, ~25-30g protein): Baked salmon fillet (150g) with steamed broccoli, roasted sweet potato, and a side salad.
Nausea and other GI effects
GI side effects, especially nausea, affect 25 to 44% of people on GLP-1 drugs. Food can make that better or worse.
Limit high-fat fried food, ultra-processed snacks, sugary drinks, refined carbohydrate, alcohol, very spicy food, and fizzy drinks.
Bake, grill, or steam. Those methods sit better than frying.
Eat slowly. Drink between meals, not during. Keep meals smaller and more frequent.
How to use this template in your practice
Set protein from body weight. Change meal frequency. Swap recipes. Set vitamin D, iron, and B12 targets if labs are low.
Export a branded PDF and send it through the portal with a grocery list of protein-dense food.
주요 기능
High-protein focus
25 to 35g protein per meal so muscle is less likely to go with the weight.
Side effect management
Smaller meals and lower-fat cooking to reduce nausea.
Micronutrient protection
Vitamin D, iron, and B12, the usual shortfalls on GLP-1 therapy.
Flexible meal frequency
4 to 6 smaller meals, because appetite will not support three large ones.
근거 및 참고문헌
- 1.Muscle loss during GLP-1 therapy - Journal of Clinical Endocrinology & Metabolism
- 2.Micronutrient deficiencies in GLP-1 patients - Obesity Reviews
- 3.Protein requirements during weight loss - American Journal of Clinical Nutrition
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