GLP-1 Promoting Meal Plans
monday
Day Total Calories
Day Total Macros
69g
Carbs
144g
Protein
80g
Fat
Fiber
15g
Added Sugar
—g
breakfast @ 8:00 am
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Baked Potato With Chicken & Avocado
31g
Carbs
42g
Protein
12g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
½ Avocado, small - 117 calories
8 oz Tofu, extra firm - 190 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap chicken for tofu. Press moisture from tofu before cooking in step 2 (turning at least once) until crispy golden brown.
- Slice chicken into strips.
- Spray a pan with oil. Cook the chicken for ~10 minutes, turning once, until cooked through.
- Poke holes in the potato with a fork; microwave for 8 minutes, flipping the potato halfway through.
- Slice potato in half, top with chicken, avocado, then everything bagel seasoning.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 Egg, large - 144 calories
7½ slice Deli slices, Tofurky - 150 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
Swap deli meat for Tofurky slices.
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes
- Peel eggs, top with Everything Bagel seasoning
- Slice avocado, roll up roast beef
- Arrange all foods on a plate and enjoy!
snack
Edit Meal
Ingredients
1 Cucumber, medium - 42 calories
5.32 oz Tofu, extra firm - 126 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap smoked salmon for tofu.
Try this blend: mix 1 tablespoon of soy sauce, 1 tablespoon of lemon juice, 1 teaspoon of olive oil, 1/2 teaspoon of garlic powder, a pinch of smoked paprika, black pepper, and a touch of maple syrup.
After pressing and draining the tofu, cut it into thin strips and let it marinate in the mixture for 15-30 minutes.
Then, pan-fry or bake the tofu until crispy. The savory and tangy flavors will complement the creamy texture of the cream cheese without overpowering the dish.
- Cut off ends of cucumber, slice lengthwise.
- Spread cream cheese on top.
- Add smoked salmon.
- Top with seasonings.
- No dairy? Use guacamole.
- No everything bagel seasoning? Use salt & pepper.
dinner @ 7:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, black beans, cooked - 171 calories
¾ Zucchini, medium - 25 calories
¾ Bell pepper, orange, large - 38 calories
1 Avocado, small - 233 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap ground beef for black beans in Step 3.
Swap cheese for avocado, topping when you're done.
- Dice zucchini and bell pepper.
- Spray a pan with an oil spray.
- Add ground beef, zucchini, and bell peppers to the pan.
- Cook for 8-10 minutes on medium heat, until meat has cooked through, stirring occasionally. Add in spices.
- Turn heat to low and top with cheese. Cover pot with a lid, and let cheese melt ~2 minutes.
- Serve.
- Note: you can make multiple servings at once.
tuesday
Day Total Calories
Day Total Macros
53g
Carbs
115g
Protein
90g
Fat
Fiber
19g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
1 tsp Butter (tsp) - 36 calories
4 oz Smoked salmon - 133 calories
¼ Avocado, small - 58 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as "Swap out ground beef for tofu"
- Melt butter in a pan
- Scramble eggs in the pan, top with salt & pepper
- Slice avocado into strips
- Arrange all foods on your plate as shown in the picture
lunch @ 12:30 pm
Edit Meal
Bell Pepper Sandwiches with Turkey & Cheese
11g
Carbs
56g
Protein
19g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
9 slice Deli slices, Tofurky - 180 calories
1 Avocado, small - 233 calories
1 Bell pepper, green, medium - 27 calories
1 Tomato, medium - 22 calories
Directions
Swap turkey for Tofurkey slices.
Swap cheese for sliced avocado.
- Cut open bell pepper – cut into 4 pieces; scoop out seeds and remove stems.
- Make 2 sandwiches with sandwich fixings.
- No deli turkey? Use extra cheese or the vegetarian option. No dairy? Use bacon or the dairy-free option.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
Stuffed Avocados with Canned Salmon
15g
Carbs
13g
Protein
24g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Avocado, small - 233 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 Tbsp Balsamic vinegar - 14 calories
1 Tbsp Lemon, juice - 4 calories
Directions
Swap salmon for mashed chickpeas in Step 1.
Drain and rinse the chickpeas, then then then mash them slightly with a fork before mixing them with the vinegar.
- Mix salmon with vinegar.
- Cut avocado in half, remove pit, scoop in salmon.
- Squeeze lemon over avocados.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Squash, spaghetti - 90 calories
2 Tbsp Olive oil (Tbsp) - 238 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap cheese for more olive oil version.
- Preheat oven to 400 degrees F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- Halve cherry tomatoes.
- Mix in a bowl: shredded spaghetti squash, mozz balls, tomatoes, oil, and spices.
- 1/2 spaghetti squash = about 2 cups spaghetti squash.
breakfast
lunch
snack
dinner
monday
Calories
1575
70g
Carbs
145g
Protein
80g
Fat
Fiber
15g
Added Sugar
—g
Baked Potato With Chicken & Avocado
31g
Carbs
42g
Protein
12g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
½ Avocado, small - 117 calories
8 oz Tofu, extra firm - 190 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap chicken for tofu. Press moisture from tofu before cooking in step 2 (turning at least once) until crispy golden brown.
- Slice chicken into strips.
- Spray a pan with oil. Cook the chicken for ~10 minutes, turning once, until cooked through.
- Poke holes in the potato with a fork; microwave for 8 minutes, flipping the potato halfway through.
- Slice potato in half, top with chicken, avocado, then everything bagel seasoning.
Ingredients
2 Egg, large - 144 calories
7½ slice Deli slices, Tofurky - 150 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
Swap deli meat for Tofurky slices.
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes
- Peel eggs, top with Everything Bagel seasoning
- Slice avocado, roll up roast beef
- Arrange all foods on a plate and enjoy!
Ingredients
1 Cucumber, medium - 42 calories
5.32 oz Tofu, extra firm - 126 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap smoked salmon for tofu.
Try this blend: mix 1 tablespoon of soy sauce, 1 tablespoon of lemon juice, 1 teaspoon of olive oil, 1/2 teaspoon of garlic powder, a pinch of smoked paprika, black pepper, and a touch of maple syrup.
After pressing and draining the tofu, cut it into thin strips and let it marinate in the mixture for 15-30 minutes.
Then, pan-fry or bake the tofu until crispy. The savory and tangy flavors will complement the creamy texture of the cream cheese without overpowering the dish.
- Cut off ends of cucumber, slice lengthwise.
- Spread cream cheese on top.
- Add smoked salmon.
- Top with seasonings.
- No dairy? Use guacamole.
- No everything bagel seasoning? Use salt & pepper.
Ingredients
¾ cup Beans & legumes, black beans, cooked - 171 calories
¾ Zucchini, medium - 25 calories
¾ Bell pepper, orange, large - 38 calories
1 Avocado, small - 233 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap ground beef for black beans in Step 3.
Swap cheese for avocado, topping when you're done.
- Dice zucchini and bell pepper.
- Spray a pan with an oil spray.
- Add ground beef, zucchini, and bell peppers to the pan.
- Cook for 8-10 minutes on medium heat, until meat has cooked through, stirring occasionally. Add in spices.
- Turn heat to low and top with cheese. Cover pot with a lid, and let cheese melt ~2 minutes.
- Serve.
- Note: you can make multiple servings at once.
tuesday
Calories
1556
54g
Carbs
116g
Protein
91g
Fat
Fiber
19g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 tsp Butter (tsp) - 36 calories
4 oz Smoked salmon - 133 calories
¼ Avocado, small - 58 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as "Swap out ground beef for tofu"
- Melt butter in a pan
- Scramble eggs in the pan, top with salt & pepper
- Slice avocado into strips
- Arrange all foods on your plate as shown in the picture
Bell Pepper Sandwiches with Turkey & Cheese
11g
Carbs
56g
Protein
19g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
9 slice Deli slices, Tofurky - 180 calories
1 Avocado, small - 233 calories
1 Bell pepper, green, medium - 27 calories
1 Tomato, medium - 22 calories
Directions
Swap turkey for Tofurkey slices.
Swap cheese for sliced avocado.
- Cut open bell pepper – cut into 4 pieces; scoop out seeds and remove stems.
- Make 2 sandwiches with sandwich fixings.
- No deli turkey? Use extra cheese or the vegetarian option. No dairy? Use bacon or the dairy-free option.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Stuffed Avocados with Canned Salmon
15g
Carbs
13g
Protein
24g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Avocado, small - 233 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 Tbsp Balsamic vinegar - 14 calories
1 Tbsp Lemon, juice - 4 calories
Directions
Swap salmon for mashed chickpeas in Step 1.
Drain and rinse the chickpeas, then then then mash them slightly with a fork before mixing them with the vinegar.
- Mix salmon with vinegar.
- Cut avocado in half, remove pit, scoop in salmon.
- Squeeze lemon over avocados.
Ingredients
2 cups Squash, spaghetti - 90 calories
2 Tbsp Olive oil (Tbsp) - 238 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap cheese for more olive oil version.
- Preheat oven to 400 degrees F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- Halve cherry tomatoes.
- Mix in a bowl: shredded spaghetti squash, mozz balls, tomatoes, oil, and spices.
- 1/2 spaghetti squash = about 2 cups spaghetti squash.
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.