GLP-1 Promoting Meal Plans

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monday
Day Total Calories
1575
0
(1575 calories remainingover target)
Day Total Macros
70g
Carbs
145g
Protein
80g
Fat
Fiber
15g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Swaps
White plate of sweet potato toast topped with chicken and avocado.

Baked Potato with Chicken & Avocado

Starch
419 calories (419 calories per serving)
32g
Carbs
42g
Protein
12g
Fat
Fiber
8g
Added Sugar
0g
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Ingredients

1 Potato, sweet, medium, 5 inches – 112 calories
½ Avocado, small – 117 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
¼ tsp Everything Bagel Seasoning – 0 calories

Directions

  1. Slice chicken into strips.
  2. Spray a pan with oil. Cook the chicken for ~10 minutes, turning once, until cooked through. 
  3. Poke holes in the potato with a fork; microwave for 8 minutes, flipping the potato halfway through.
  4. Slice potato in half, top with chicken, avocado, then everything bagel seasoning.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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lunch @ 12:30 pm
Edit Meal
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A plate with deviled eggs, ham, avocado slices, and pickles.

Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 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

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
snack
Edit Meal
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A white plate of cucumber slices topped with cream cheese and smoked salmon.

Cream Cheese & Smoked Salmon Cukes

307 calories (307 calories per serving)
14g
Carbs
27g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
4 slice Deli slices, Tofurky – 80 calories
1 Cucumber, medium – 42 calories
4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories
5 Tbsp Cream cheese, dairy-free (Tbsp) – 175 calories
¼ tsp Everything Bagel Seasoning – 0 calories

Directions

  1. Cut off ends of cucumber, slice lengthwise.
  2. Spread cream cheese on top.
  3. Add smoked salmon.
  4. Top with seasonings.
  5. No everything bagel seasoning? Use salt & pepper.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
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dinner @ 7:30 pm
Edit Meal
Swaps
A skillet of ground meat with diced zucchini, squash, and melted cheese.

Taco Skillet

460 calories (460 calories per serving)
18g
Carbs
42g
Protein
26g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
¾ cup Beans & legumes, black beans, cooked – 171 calories
¾ Zucchini, medium – 25 calories
¾ Bell pepper, orange, large – 38 calories
½ cup Cheese, Mexican, shredded – 228 calories
1 Avocado, small – 233 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Oregano – 0 calories
¼ tsp Basil, dried – 0 calories

Directions

  1. Dice zucchini and bell pepper.
  2. Spray a pan with an oil spray.
  3. Add ground beef, zucchini, and bell peppers to the pan.
  4. Cook for 8-10 minutes on medium heat, until meat has cooked through, stirring occasionally. Add in spices.
  5. Turn heat to low and top with cheese. Cover pot with a lid, and let cheese melt ~2 minutes.
  6. Serve.
  7. Note: you can make multiple servings at once.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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Add Recipe
tuesday
Day Total Calories
1582
0
(1582 calories remainingover target)
Day Total Macros
54g
Carbs
128g
Protein
94g
Fat
Fiber
19g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Swaps
White plate with scrambled eggs, smoked salmon, and sliced avocado.

Eggs, Avocado, & Smoked Salmon

371 calories (371 calories per serving)
3g
Carbs
34g
Protein
24g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
¾ Avocado, small – 175 calories
2 Egg, large – 144 calories
3 Egg, large – 216 calories
1 tsp Butter (tsp) – 36 calories
1 tsp Olive oil (tsp) – 40 calories
¼ Avocado, small – 58 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Melt butter in a pan.
  2. Scramble eggs in the pan, top with salt & pepper.
  3. Slice avocado into strips.
  4. Arrange all foods on your plate as shown in the picture.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
lunch @ 12:30 pm
Edit Meal
Swaps
Hand holding green bell pepper halves filled with turkey, cheese, and tomato.

Bell Pepper Sandwiches with Turkey & Cheese

449 calories (449 calories per serving)
11g
Carbs
56g
Protein
20g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Deli slices, turkey – 180 calories
9 slice Deli slices, Tofurky – 180 calories
2 oz Cheese, sliced cheese, full fat/regular – 220 calories
1 Avocado, small – 233 calories
1 Bell pepper, green, medium – 27 calories
1 Tomato, medium – 22 calories

Directions

  1. Cut open bell pepper – cut into 4 pieces; scoop out seeds & remove stems.
  2. Make 2 sandwiches with sandwich fixings.
  3. No deli turkey? Use Tofurky or the vegetarian option. No dairy? Use avocado or the dairy-free option.
  4. Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
snack
Edit Meal
Swaps
Hand holding an avocado half stuffed with tuna salad, next to a plate of more stuffed avocado halves and lemon wedges.

Stuffed Avocados with Canned Salmon

397 calories (397 calories per serving)
15g
Carbs
25g
Protein
27g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Avocado, small – 233 calories
4 oz Canned salmon – 146 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Tbsp Balsamic vinegar – 14 calories
1 Tbsp Lemon, juice – 4 calories

Directions

  1. Mix salmon with vinegar.
  2. Cut avocado in half, remove pit, scoop in salmon.
  3. Squeeze lemon over avocados.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
dinner @ 7:30 pm
Edit Meal
Swaps
A white dish of spaghetti squash with tomato and mozzarella.

Caprese Spaghetti Squash

365 calories (365 calories per serving)
26g
Carbs
13g
Protein
23g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 cups Squash, spaghetti – 90 calories
2 oz Mozzarella balls, mini – 140 calories
2 oz Mozzarella balls, dairy-free – 160 calories
½ cup Tomatoes, grape – 16 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Oregano – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
  3. Line baking sheet with parchment paper, spray it with an oil spray.
  4. Bake spaghetti squash, cut side faced down, for 35 minutes.
  5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  6. Halve cherry tomatoes.
  7. Mix in a bowl: shredded spaghetti squash, mozz balls, tomatoes, oil, and spices.
  8. 1/2 spaghetti squash = about 2 cups spaghetti squash.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein
View
Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1575
70g
Carbs
145g
Protein
80g
Fat
Fiber
15g
Added Sugar
0g
Swaps
White plate of sweet potato toast topped with chicken and avocado.

Baked Potato with Chicken & Avocado

Starch
419 calories (419 calories per serving)
32g
Carbs
42g
Protein
12g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Potato, sweet, medium, 5 inches – 112 calories
½ Avocado, small – 117 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
¼ tsp Everything Bagel Seasoning – 0 calories

Directions

  1. Slice chicken into strips.
  2. Spray a pan with oil. Cook the chicken for ~10 minutes, turning once, until cooked through. 
  3. Poke holes in the potato with a fork; microwave for 8 minutes, flipping the potato halfway through.
  4. Slice potato in half, top with chicken, avocado, then everything bagel seasoning.
Recipe Details
View
Swaps
A plate with deviled eggs, ham, avocado slices, and pickles.

Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 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

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
View
Swaps
A white plate of cucumber slices topped with cream cheese and smoked salmon.

Cream Cheese & Smoked Salmon Cukes

307 calories (307 calories per serving)
14g
Carbs
27g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
4 slice Deli slices, Tofurky – 80 calories
1 Cucumber, medium – 42 calories
4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories
5 Tbsp Cream cheese, dairy-free (Tbsp) – 175 calories
¼ tsp Everything Bagel Seasoning – 0 calories

Directions

  1. Cut off ends of cucumber, slice lengthwise.
  2. Spread cream cheese on top.
  3. Add smoked salmon.
  4. Top with seasonings.
  5. No everything bagel seasoning? Use salt & pepper.
Recipe Details
View
Swaps
A skillet of ground meat with diced zucchini, squash, and melted cheese.

Taco Skillet

460 calories (460 calories per serving)
18g
Carbs
42g
Protein
26g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
¾ cup Beans & legumes, black beans, cooked – 171 calories
¾ Zucchini, medium – 25 calories
¾ Bell pepper, orange, large – 38 calories
½ cup Cheese, Mexican, shredded – 228 calories
1 Avocado, small – 233 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Oregano – 0 calories
¼ tsp Basil, dried – 0 calories

Directions

  1. Dice zucchini and bell pepper.
  2. Spray a pan with an oil spray.
  3. Add ground beef, zucchini, and bell peppers to the pan.
  4. Cook for 8-10 minutes on medium heat, until meat has cooked through, stirring occasionally. Add in spices.
  5. Turn heat to low and top with cheese. Cover pot with a lid, and let cheese melt ~2 minutes.
  6. Serve.
  7. Note: you can make multiple servings at once.
Recipe Details
View

tuesday

Calories
1582
54g
Carbs
128g
Protein
94g
Fat
Fiber
19g
Added Sugar
0g
Swaps
White plate with scrambled eggs, smoked salmon, and sliced avocado.

Eggs, Avocado, & Smoked Salmon

371 calories (371 calories per serving)
3g
Carbs
34g
Protein
24g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Smoked salmon – 133 calories
¾ Avocado, small – 175 calories
2 Egg, large – 144 calories
3 Egg, large – 216 calories
1 tsp Butter (tsp) – 36 calories
1 tsp Olive oil (tsp) – 40 calories
¼ Avocado, small – 58 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Melt butter in a pan.
  2. Scramble eggs in the pan, top with salt & pepper.
  3. Slice avocado into strips.
  4. Arrange all foods on your plate as shown in the picture.
Recipe Details
View
Swaps
Hand holding green bell pepper halves filled with turkey, cheese, and tomato.

Bell Pepper Sandwiches with Turkey & Cheese

449 calories (449 calories per serving)
11g
Carbs
56g
Protein
20g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Deli slices, turkey – 180 calories
9 slice Deli slices, Tofurky – 180 calories
2 oz Cheese, sliced cheese, full fat/regular – 220 calories
1 Avocado, small – 233 calories
1 Bell pepper, green, medium – 27 calories
1 Tomato, medium – 22 calories

Directions

  1. Cut open bell pepper – cut into 4 pieces; scoop out seeds & remove stems.
  2. Make 2 sandwiches with sandwich fixings.
  3. No deli turkey? Use Tofurky or the vegetarian option. No dairy? Use avocado or the dairy-free option.
  4. Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Recipe Details
View
Swaps
Hand holding an avocado half stuffed with tuna salad, next to a plate of more stuffed avocado halves and lemon wedges.

Stuffed Avocados with Canned Salmon

397 calories (397 calories per serving)
15g
Carbs
25g
Protein
27g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Avocado, small – 233 calories
4 oz Canned salmon – 146 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Tbsp Balsamic vinegar – 14 calories
1 Tbsp Lemon, juice – 4 calories

Directions

  1. Mix salmon with vinegar.
  2. Cut avocado in half, remove pit, scoop in salmon.
  3. Squeeze lemon over avocados.
Recipe Details
View
Swaps
A white dish of spaghetti squash with tomato and mozzarella.

Caprese Spaghetti Squash

365 calories (365 calories per serving)
26g
Carbs
13g
Protein
23g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 cups Squash, spaghetti – 90 calories
2 oz Mozzarella balls, mini – 140 calories
2 oz Mozzarella balls, dairy-free – 160 calories
½ cup Tomatoes, grape – 16 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Oregano – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
  3. Line baking sheet with parchment paper, spray it with an oil spray.
  4. Bake spaghetti squash, cut side faced down, for 35 minutes.
  5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  6. Halve cherry tomatoes.
  7. Mix in a bowl: shredded spaghetti squash, mozz balls, tomatoes, oil, and spices.
  8. 1/2 spaghetti squash = about 2 cups spaghetti squash.
Recipe Details
View

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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Fat
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Protein
Starch
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