The Independent Pharmacy GLP-1 Meat Meal Plan
Nutrition that supports every step of your weight loss journey.
Starting GLP-1 treatment often changes your appetite, making it harder to know what, and how much, to eat. This simple 7-day meal guide has been created by our registered dietitian to help you get enough protein and nutrients while supporting healthy weight loss.
Use it as inspiration rather than a strict plan. Mix and match meals, repeat your favourites and adjust portions to suit your appetite.
Key Things to Remember
✓ Women: aim for at least 1,200 kcal/day
✓ Men: aim for at least 1,500 kcal/day
✓ Aim for three balanced meals each day, even if portions are smaller
✓ Keep one or two nutritious snacks available if you need them
✓ Batch cook where possible to save time, and prevent decision-fatigue
✓ Focus on consistency, not perfection
Looking for a plant-based option? Our Vegan 7-Day GLP-1 Meal Plan offers protein-rich balanced meal ideas designed by our dietitian. View it here.
Your 7-Day Meal Plan
| Day | Breakfast | Lunch | Dinner | Snack(s) |
|---|---|---|---|---|
| Monday | Scrambled eggs, cottage cheese & spinach | Lemon chicken quinoa bowl | Turkey Bolognese | Berry smoothie • Greek yoghurt berry bowl |
| Tuesday | Protein overnight oats | Chicken & avocado wrap | Salmon, potatoes & broccoli | Apple & peanut butter, protein shake • Greek yoghurt granola bowl |
| Wednesday | Vegetable omelette & baked beans | Tuna pasta salad | Chicken stir fry | Rice cakes with cheese & tomato • Cottage cheese & pineapple bowl |
| Thursday | Protein pancakes | Egg mayo sandwich | Beef Bolognese | Banana protein shake • Yoghurt, honey & berry bowl |
| Friday | Eggs & smoked salmon | Chicken couscous bowl | Turkey meatballs & spaghetti | Berry protein shake • Protein bar |
| Saturday | Yoghurt & granola bowl | Ham & cheese sandwich | Roast chicken plate | Protein picky bowl • Cottage cheese & cucumber on rice cakes |
| Sunday | Protein peanut butter overnight oats | Baked potato, beans & cheese | Tuna pasta | Protein pudding • Protein bar |
Recipes
Breakfast
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Eggs and Smoked Salmon | 2 large eggs • 60g smoked salmon • 1 slice wholemeal bread • 20g reduced fat cheddar cheese • 50g spinach | 1) Toast the bread 2) Scramble eggs with spinach and cheese, 3–4 minutes 3) Serve with salmon and toast | 350kcal • 33g protein • 18g carbs • 16g fat • 3g fibre |
| Protein Overnight Oats | 40g porridge oats • 200ml semi-skimmed milk • 25g whey protein powder • 10g mixed seeds • 80g berries | 1) Mix all ingredients together in a container 2) Refrigerate overnight | 420kcal • 31g protein • 55g carbs • 10g fat • 9g fibre |
| Protein Pancakes | 50g oats • 150ml semi-skimmed milk • 20g whey protein powder • 1 large egg • ½ tsp baking powder | 1) Blend all ingredients 2) Cook in a non-stick pan, 2–3 minutes each side | 405kcal • 29g protein • 49g carbs • 12g fat • 4g fibre |
| Protein Peanut Butter Overnight Oats | 40g oats • 200g 0% fat Greek yoghurt • 10g peanut butter • 100g banana | 1) Chop the banana 2) Mix all ingredients together in a tub 3) Refrigerate overnight | 410kcal • 28g protein • 57g carbs • 9g fat • 5g fibre |
| Scrambled Eggs, Cottage Cheese and Spinach with Toast | 2 large eggs • 100ml liquid egg whites • 100g low-fat cottage cheese • 1 slice wholemeal bread • 50g spinach • 5ml olive oil | 1) Heat oil in a non-stick pan on medium heat 2) Add spinach, cook 1–2 minutes until wilted 3) Add eggs and egg whites, scramble 3–4 minutes 4) Toast bread 5) Serve eggs with cottage cheese on the side | 415kcal • 39g protein • 26g carbs • 17g fat • 4g fibre |
| Vegetable Omelette and Baked Beans | 2 large eggs • 200g baked beans • 50g mushrooms • 50g pepper • 20g reduced fat cheddar cheese | 1) Slice vegetables and dry fry, 3–4 minutes 2) Add eggs 3) Grate cheese and sprinkle in, cook until set 4) Microwave baked beans 1 minute, serve alongside | 385kcal • 30g protein • 34g carbs • 15g fat • 10g fibre |
| Yoghurt and Granola Bowl | 250g 0% fat Greek yoghurt • 40g high protein granola • 80g berries • 20g honey | 1) Mix yoghurt and honey together in a bowl 2) Top with granola and berries | 400kcal • 35g protein • 50g carbs • 6g fat • 7g fibre |
Lunch
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Baked Potato, Beans and Cheese | 150g baking potato, uncooked • 200g baked beans • 30g reduced fat cheddar cheese • 50g cucumber • 50g lettuce • 50g tomato • 5ml olive oil | 1) Bake potato in the microwave, 6–8 minutes depending on wattage 2) Heat baked beans in a microwave for 1 minute 3) Grate the cheese and chop the tomatoes and cucumber 4) Cut open the potato and fill with beans and cheese 5) Serve the salad on the side, drizzled with olive oil | 455kcal • 24g protein • 60g carbs • 14g fat • 17g fibre |
| Chicken and Avocado Wrap | 60g wholemeal wrap • 120g chicken breast, raw • 50g tomato • 40g avocado • 30g lettuce • 10g light mayonnaise | 1) Dry fry chicken breast on medium-high heat, 5–6 minutes per side 2) Slice chicken and avocado 3) Spread mayonnaise on wrap 4) Add all fillings and wrap tightly | 415kcal • 34g protein • 31g carbs • 16g fat • 5g fibre |
| Chicken Couscous Bowl | 120g chicken breast, raw • 60g couscous, uncooked • 80g tomato • 50g cucumber • 5ml olive oil | 1) Cook couscous according to packet instructions 2) Pan fry chicken in olive oil on medium-high heat, 5–6 minutes each side 3) Chop vegetables 4) Combine all ingredients in a bowl to serve | 410kcal • 35g protein • 51g carbs • 9g fat • 3g fibre |
| Egg Mayo Sandwich | 2 large eggs • 2 slices wholemeal bread • 10g light mayonnaise • 20g lettuce | 1) Boil eggs for 10 minutes, cool and chop 2) Mix with mayonnaise 3) Assemble sandwich with all ingredients | 360kcal • 20g protein • 36g carbs • 15g fat • 6g fibre |
| Ham and Cheese Sandwich | 80g lean sliced ham • 2 slices wholemeal bread • 30g reduced fat cheddar cheese • 5ml olive oil spread | 1) Slice the cheese 2) Spread olive oil spread onto each slice of bread 3) Assemble ingredients into a sandwich | 420kcal • 31g protein • 35g carbs • 18g fat • 6g fibre |
| Lemon Chicken Quinoa Bowl | 120g chicken breast, raw • 30g quinoa, uncooked • 50g cucumber • 80g tomato • 80g spinach • 5ml olive oil • 10ml lemon juice • 5g Dijon mustard | 1) Cook quinoa in water as per packet instructions 2) Season chicken then grill until cooked through, turning halfway 3) Slice chicken and chop vegetables 4) Mix olive oil, lemon juice and mustard together 5) Assemble bowl with all ingredients | 310kcal • 35g protein • 21g carbs • 11g fat • 4g fibre |
| Tuna Pasta Salad | 120g tuna in spring water, drained • 60g wholemeal pasta, uncooked • 50g sweetcorn • 50g cucumber • 10g light mayonnaise | 1) Cook pasta according to packet instructions 2) Mix all ingredients together | 410kcal • 41g protein • 49g carbs • 7g fat • 6g fibre |
Dinner
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Beef Bolognese | 100g lean beef mince (5% fat), raw • 50g wholemeal pasta, uncooked • 150ml passata • 50g onion • 1 clove garlic • 5ml olive oil • 1 tsp mixed herbs | 1) Cook pasta according to packet instructions 2) Fry onion and garlic in oil 3) Add mince, cooking until brown 4) Add passata and herbs, simmer 10–15 minutes 5) Serve with pasta | 475kcal • 32g protein • 52g carbs • 17g fat • 9g fibre |
| Chicken Stir Fry | 120g chicken breast, raw • 50g wholegrain rice, uncooked • 200g mixed vegetables • 15ml soy sauce • 5g honey • 1 clove garlic | 1) Cook rice according to packet instructions 2) Fry chicken in oil until cooked, 5–6 minutes each side 3) Add garlic, soy sauce and vegetables, cook 5 more minutes 4) Add honey and mix through 5) Serve with rice | 415kcal • 45g protein • 52g carbs • 4g fat • 2g fibre |
| Roast Chicken Plate | 120g chicken breast, raw • 200g potato, uncooked • 100g carrots • 5ml olive oil | 1) Preheat oven to 200°C (fan 180°C) 2) Cut potatoes and carrots into bite-sized pieces, place on a tray 3) Drizzle with oil and toss to coat 4) Add chicken breast to the tray 5) Roast 25–30 minutes, turning veg halfway, until chicken is cooked through | 375kcal • 31g protein • 47g carbs • 8g fat • 8g fibre |
| Salmon, Potatoes and Broccoli | 100g salmon fillet, raw • 200g potato, uncooked • 100g broccoli • 5ml olive oil • 10g lemon juice | 1) Bake salmon at 200°C (180°C fan) for 12–15 minutes 2) Chop and boil potatoes 12–15 minutes 3) Steam broccoli 5–6 minutes 4) Drizzle oil and lemon over dish and serve | 375kcal • 31g protein • 29g carbs • 16g fat • 9g fibre |
| Tuna Pasta | 120g tuna in spring water, drained • 60g wholemeal pasta, uncooked • 150ml passata • 80g mushrooms • 5g garlic | 1) Chop mushrooms and garlic, dry fry 2–3 minutes 2) Add passata and tuna, simmer 20 minutes 3) Cook pasta according to packet instructions 4) Serve pasta with all ingredients mixed through | 410kcal • 34g protein • 52g carbs • 9g fat • 11g fibre |
| Turkey Bolognese | 100g lean turkey mince (5% fat), raw • 50g wholemeal pasta, uncooked • 150ml passata • 50g onion • 1 clove garlic • 5ml olive oil • 1 tsp dried basil • 1 tsp dried oregano | 1) Cook pasta according to packet instructions 2) Heat oil, dice and sauté onion 3–4 minutes 3) Add garlic, cook 1 minute 4) Add turkey mince, cook until browned 5) Stir in passata and herbs, simmer 10–15 minutes 6) Serve with pasta | 445kcal • 29g protein • 50g carbs • 15g fat • 12g fibre |
| Turkey Meatballs with Spaghetti | 100g lean turkey mince (5% fat), raw • ½ large egg • 50g wholemeal spaghetti, uncooked • 5g oats • 150ml passata • 50g onion • 5g garlic • 1 tsp oregano | 1) Finely dice onion and garlic; cook half the onion 3–4 minutes until soft, then cool slightly 2) Beat the egg 3) Mix turkey mince, cooked onion, half the garlic, oats, egg and oregano; form into golf-ball-sized meatballs 4) Bake at 200°C (180°C fan) for 15–18 minutes until cooked through 5) Meanwhile cook remaining onion and garlic 2–3 minutes, add passata, simmer 10 minutes 6) Cook spaghetti according to packet instructions 7) Add meatballs to sauce for 1–2 minutes before serving over spaghetti | 490kcal • 32g protein • 52g carbs • 18g fat • 11g fibre |
Your Backup Plan For Difficult Days
A simple meal designed for the days when your appetite has gone walkabout or your stomach isn't playing ball.
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Chicken and Rice Soup | 120g chicken breast, raw • 60g white rice, uncooked • 30g carrot • 1 chicken stock cube, reduced salt | 1) Dry-fry chicken until cooked, usually 5–6 minutes each side 2) Cook the rice according to packet instructions 3) Chop the carrot 4) Boil 250ml water in a pan, mixing in the stock cube 5) Add chicken, rice and carrot to the stock and simmer for 10 minutes | 375kcal • 36g protein • 53g carbs • 3g fat • 3g fibre |
Snacks
Banana Protein Shake
Ingredients: 20g whey protein powder • 250ml semi-skimmed milk • 80g banana
Method: Blend all ingredients together
Nutrition: 260kcal | 25g protein | 31g carbohydrates | 5g fat | 3g fibre
Berry Protein Shake
Ingredients: 250ml semi-skimmed milk • 20g whey protein powder • 80g berries
Method: Blend all ingredients together
Nutrition: 210kcal | 25g protein | 18g carbohydrates | 5g fat | 4g fibre
Cottage Cheese and Cucumber on Rice Cakes
Ingredients: 150g low fat cottage cheese • 30g (~3) rice cakes • 50g cucumber
Method: Slice cucumber • Top rice cakes with cottage cheese and sliced cucumber
Nutrition: 225kcal | 19g protein | 30g carbohydrates | 4g fat | 2g fibre
Cottage Cheese and Pineapple Bowl
Ingredients: 200g low-fat cottage cheese • 80g pineapple • 20g mixed nuts
Method: Slice pineapple into chunks • Mix pineapple into cottage cheese
Nutrition: 290kcal | 26g protein | 19g carbohydrates | 13g fat | 1g fibre
Greek Yoghurt Berry Bowl
Ingredients: 200g 0% Fat Greek yoghurt • 80g Berries • 10g Honey • 10g Mixed seeds
Method: Mix yoghurt and honey in a bowl • Top with fruit and seeds
Nutrition: 225kcal | 23g protein | 21g carbohydrates | 6g fat | 3g fibre
Greek Yoghurt Granola Bowl
Ingredients: 200g 0% fat Greek yoghurt • 30g high protein granola • 10g honey • 80g berries
Method: Mix yoghurt and honey together in a bowl • Top with granola and fruit
Nutrition: 305kcal | 28g protein | 38g carbohydrates | 4g fat | 4g fibre
High Protein Berry Smoothie
Ingredients: 20g whey protein powder • 250ml semi-skimmed milk • 80g berries • 10g mixed seeds
Method: Blend all ingredients until smooth
Nutrition: 285kcal | 27g protein | 26g carbohydrates | 9g fat | 7g fibre
Peanut Butter on Apple, and Protein Shake
Ingredients: 1 large apple • 15g peanut butter • 20g whey protein powder
Method: Slice the apple and spread peanut butter on each slice • Mix protein powder with 250ml water, and enjoy alongside apple and peanut butter
Nutrition: 250kcal | 19g protein | 24g carbohydrates | 8g fat | 5g fibre
Protein Picky Bowl
Ingredients: 30g reduced fat cheddar cheese • 1/2 large apple • 30g mixed nuts
Method: Cut cheese into cubes and slice apple • Place all ingredients into a bowl
Nutrition: 310kcal | 16g protein | 15g carbohydrates | 21g fat | 2g fibre
Rice Cakes Topped with Cheese and Tomato
Ingredients: 30g (~3) rice cakes • 30g reduced fat cheddar cheese • 50g tomato
Method: Slice cheese and tomato • Add to the top of the rice cakes
Nutrition: 225kcal | 10g protein | 25g carbohydrates | 9g fat | 1g fibre
Yoghurt, Honey and Berry Bowl
Ingredients: 200g 0% fat Greek yoghurt • 10g honey • 80g berries
Method: Mix all ingredients together in a bowl
Nutrition: 180kcal | 21g protein | 22g carbohydrates | 1g fat | 1g fibre
Quick snacks you can buy from a shop:
- Protein Bar – Aim to select a protein bar containing around 200-250kcal and 20-25g protein.
- Protein Pudding – Select a flavour of your choice! Aim for one containing around 150kcal and 20g protein.
We're Here If You Need Us
Our UK-based clinical team can support you with treatment questions, side effects and next steps.
