GLP-1 Nutrition Guide
7-Day GLP-1 Diet Plan: High-Protein, Anti-Inflammatory Meals
A free, printable 7-day meal plan for people on Ozempic, Wegovy, Mounjaro, Zepbound, or other GLP-1 medications. Tap any meal below for the full recipe. Designed around small portions, easy digestion, and the anti-inflammatory foods we stock daily at our family-owned health store in Gonzales, just outside Baton Rouge.
Educational only — not medical advice. Talk to your prescriber or a registered dietitian before changing your diet on a GLP-1 medication.
Four principles behind this plan
Protein first
Aim for 25–35g protein at each meal so muscle is preserved while appetite is suppressed.
Anti-inflammatory
Lean on Gulf fish, olive oil, leafy greens, berries, turmeric, ginger — staples we stock locally in Gonzales.
Hydrate constantly
GLP-1s slow gastric emptying; sip water and electrolytes between meals, not during.
Small portions
Plates look half-eaten and that's normal. Eat slowly; stop at the first sign of fullness to avoid nausea.
Your 7-day GLP-1 meal plan
Each day pairs a small, protein-led breakfast with two lean, anti-inflammatory meals and one optional snack. Tap any meal to open the full recipe. Adjust portions to your appetite — fullness will come faster than you expect.
The whole week at a glance
- Monday — Gentle reset
- Breakfast: Bone broth + soft scrambled eggs. Lunch: Baked white fish with mashed sweet potato. Dinner: Slow-cooked chicken & zucchini soup. Snack: Plain Greek yogurt + a few berries.
- Tuesday — Protein focus
- Breakfast: Cottage cheese with sliced peach. Lunch: Grilled chicken + cucumber tomato salad. Dinner: Salmon over cauliflower mash. Snack: Hard-boiled egg + 6 almonds.
- Wednesday — Anti-inflammatory
- Breakfast: Chia pudding with cinnamon. Lunch: Turkey lettuce wraps + avocado. Dinner: Baked cod with roasted carrots & turmeric. Snack: Bone broth mug.
- Thursday — Easy on the stomach
- Breakfast: Plain oatmeal + collagen scoop. Lunch: Lentil & spinach soup (small bowl). Dinner: Ground turkey & yellow squash skillet. Snack: Banana with almond butter.
- Friday — Local & fresh
- Breakfast: 2-egg omelet with spinach & feta. Lunch: Grilled shrimp salad with olive oil. Dinner: Roast chicken thigh + okra & tomatoes. Snack: Sliced cucumber + hummus.
- Saturday — Hydration day
- Breakfast: Smoothie: kefir, berries, collagen, flax. Lunch: Tuna salad lettuce cups. Dinner: Baked sole with herbed quinoa. Snack: Watermelon cubes + sea salt.
- Sunday — Reset & prep
- Breakfast: Soft-boiled eggs + sourdough toast. Lunch: Chicken & vegetable bone-broth soup. Dinner: Grilled salmon + roasted Brussels sprouts. Snack: Plain kefir, 4 oz.
Tuesday
Protein focusWednesday
Anti-inflammatoryThursday
Easy on the stomachFriday
Local & freshSaturday
Hydration daySunday
Reset & prepGet the pantry list filled — locally in Gonzales
Horn of Plenty Health has stocked anti-inflammatory foods, clean protein, and practitioner-grade supplements for families across Baton Rouge, Gonzales, and Ascension Parish since 1977. Shop online for pickup, or book a 1-on-1 GLP-1 nutrition consultation.
Frequently asked questions
What is the best diet plan while taking Ozempic, Wegovy, or Mounjaro?
A high-protein, anti-inflammatory diet that emphasizes lean meats, fish, eggs, non-starchy vegetables, and healthy fats. Keep portions small, hydrate steadily, and limit ultra-processed foods and added sugars that worsen GLP-1 side effects.
How much protein should I eat on a GLP-1 medication?
Most clinicians recommend 0.7–1g of protein per pound of goal body weight per day, split across 3–4 small meals. This protects lean muscle mass during rapid weight loss.
What foods help with GLP-1 nausea?
Ginger tea, bone broth, plain crackers, cold smoothies, and easy-to-digest proteins like eggs, baked fish, and Greek yogurt. Avoid fried, very fatty, or heavily spiced meals while symptoms are active.
Can I get these foods locally near Baton Rouge?
Yes — Horn of Plenty Health in Gonzales, LA (just off I-10 between Baton Rouge and New Orleans) carries organic produce, Gulf seafood, grass-fed meats, collagen, electrolytes, and the anti-inflammatory pantry staples in this plan.