GLP-1 protein meal plans
Free GLP-1 meal plans, built around protein.
On a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound, getting enough protein is essential for maintaining muscle, managing hunger, and supporting your health. We make it simple with free, easy-to-follow plans, a grocery list, and a mix-and-match protein guide.
A good GLP-1 meal plan is protein-first — most people aim for 60g, 90g, or 120g+ of protein per day spread across small, easy-to-tolerate meals, paired with fiber and plenty of water.
Protect muscle mass
GLP-1 medications reduce appetite, making it harder to get enough protein. A structured plan ensures you meet your daily needs.
Stay satisfied
Protein keeps you full longer, making it easier to stick to your weight-management plan between smaller meals.
Easy to follow
Whether you need 60g, 90g, or 120g+ of protein per day, our plans give you meal ideas to stay on track.
Free downloads
Three free guides to simplify your week.
No more guessing. Download the plan, the grocery list, and the protein guide — and build your week around protein in minutes.
The Biocare Protein Meal Plan
Whether you need a moderate-protein or higher-protein plan, we've got a solution tailored just for you.
Download the meal plan
The GLP-1 Ultimate Grocery List
High-protein options, nutrient-dense foods, and easy-to-prepare items that help you stay on track.
Download the grocery list
Mix & Match Protein Guide
Protein is essential for maintaining muscle, managing hunger, and fueling your body — especially when appetite is reduced.
Download the protein guideThe basics
What is a GLP-1 meal plan?
A GLP-1 meal plan is a simple, protein-forward eating structure designed for people taking medications like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound). Because these medications reduce appetite, it's easy to under-eat protein — so the goal is to make every bite count.
The best plans prioritize lean protein at each meal, add fiber and produce for fullness and digestion, keep portions small and easy to tolerate, and rely on quick, protein-dense options (like a 30g protein shake) for the days when cooking feels like too much. Not sure of your target? Use our protein calculator.
Example
A sample high-protein day on a GLP-1.
Here's what a protein-first day can look like (roughly 100g+). Adjust portions to your appetite and your personal protein target.
| Meal | Example | Protein |
|---|---|---|
| Breakfast | Greek yogurt with berries, or 2 eggs with toast | ~20 g |
| Mid-morning | Biocare 30g protein shake | 30 g |
| Lunch | Grilled chicken over greens | ~26 g |
| Snack | Cottage cheese or a protein bar | ~15 g |
| Dinner | Salmon with roasted vegetables | ~23 g |
| Daily total | Protein-first, easy to tolerate | ~114 g |
Want it done for you? Biocare Entrées deliver 35g of protein in a ready-to-heat meal, and our recipes add variety.
Stock your kitchen
GLP-1 grocery list essentials.
The building blocks of an easy, high-protein week. (The full printable list is in the download above.)
Lean proteins
- Chicken & turkey breast
- Eggs & egg whites
- Fish & salmon
- Greek yogurt & cottage cheese
- Tofu & tempeh
Easy protein boosters
- Biocare 30g protein shakes
- Protein bars & snacks
- Biocare Entrées (35g)
- Protein-rich fruit drinks
Fiber & produce
- Leafy greens & veggies
- Berries & lower-sugar fruit
- Beans & lentils
- Oats & quinoa
Hydration & extras
- Water (aim ~80 oz/day)
- Fiber & electrolyte drinks
- Avocado, nuts & olive oil
- Herbs & spices for flavor
Make it stick
Tips for meal planning on a GLP-1.
- Eat protein firstStart each meal with the protein so you get it in before you feel full.
- Keep portions small and frequentSeveral small meals are easier to tolerate than a few large ones when appetite is low.
- Prep grab-and-go optionsShakes, bars, and ready entrées keep you on track on low-energy days.
- Pair protein with fiber and waterIt supports fullness and digestion, and helps with common GLP-1 side effects.
FAQ
GLP-1 meal plan questions, answered.
Are the Biocare meal plans free?
Yes. The meal plan, the GLP-1 grocery list, and the mix-and-match protein guide are all free downloadable PDFs — no purchase required.
What is a GLP-1 meal plan?
It's a simple, protein-forward eating structure for people on medications like Ozempic, Wegovy, Mounjaro, or Zepbound. It prioritizes lean protein at each meal, adds fiber and produce, and keeps portions small and easy to tolerate.
How much protein should I eat on a GLP-1?
Many people aim for 60g, 90g, or 120g+ per day depending on their weight, activity, and goals. Use our protein calculator for a personalized target, then confirm with your clinician or dietitian.
What should I eat on Ozempic, Wegovy, or Mounjaro?
Lean proteins (chicken, fish, eggs, Greek yogurt), fiber-rich produce, and easy options like protein shakes and ready entrées. Small, frequent, protein-first meals tend to be easiest to tolerate.
Do I need to count calories?
Not necessarily — many people focus on hitting a protein target and eating to appetite rather than strict calorie counting. Your clinician or dietitian can help you decide what's right for you.
How do Biocare shakes fit into a meal plan?
A 30g protein shake is an easy way to close your daily protein gap, especially on low-appetite days or when you're short on time. They slot in as a meal or snack alongside whole foods.
Stock up
Make your plan effortless.
Add easy 30g protein shakes and 35g entrées to your week so hitting your goal is automatic — even on the hard days.
Shop BiocareThese meal plans and guides are for educational purposes only and do not replace medical or nutritional advice. Protein figures and meal examples are general estimates; individual needs vary. Please consult your physician, healthcare provider, or registered dietitian before making changes to your health or diet program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.