GLP-1 meal planner
What to eat on Ozempic, Wegovy or Mounjaro?
On GLP-1 your stomach fills up fast, but your body still needs plenty of protein. Enter your weight, medication and symptoms below and get a personal day menu in 30 seconds: with protein per meal, what to avoid and a ready-to-use shopping list. Free, no account needed.
- Personal day menu
- Protein per meal + shopping list
- Free, no account
Guidance based on published guidelines, not medical advice. Always consult your doctor or dietitian.Last updated: September 2026.
How it works
Your day menu in 3 steps
- Step 1Enter your weight, medication and symptoms
- Step 2Click “Calculate my menu”
- Step 3Get menu, avoid list and shopping list
Build your day menu
30 seconds, anonymous: everything stays in your browser, nothing is stored.
How much protein do you need on GLP-1 medication?
Guidelines for people losing weight on appetite-suppressing medication advise roughly 1.2 to 1.6 grams of protein per kilo of body weight per day. For someone weighing 80 kilos that is 96 to 128 grams of protein a day. The planner calculates with 1.4 grams per kilo and divides it across your meals. Without enough protein you lose muscle alongside fat, and muscle is harder to rebuild than fat.
- At every meal eat your protein source first, then vegetables and carbs.
- Aim for 20 to 30 grams of protein per main meal and 10 to 15 grams per snack.
- If solid food will not go down, a protein shake or quark is a valid replacement.
Why small portions work better
GLP-1 medication slows stomach emptying. One big plate therefore causes nausea, bloating or reflux faster. Four to five small meals a day work better for most people than three big ones. Eat slowly, chew well and stop at the first feeling of fullness. On nauseous days, cold bland dishes like yoghurt, quark, crackers or broth go down better than hot fatty food.
What to skip
Nothing is strictly forbidden, but some things particularly often cause symptoms: fried and fatty food, large portions, alcohol, fizzy drinks and very spicy food. For each side effect your menu gets its own avoid list. Drink at least 1.5 litres a day in small sips, because your sense of thirst drops just like your hunger.
Short answers
Frequently asked questions
What is best to eat on Ozempic?
Small protein-rich meals: low-fat quark or yoghurt, eggs, chicken, fish, tofu, pulses, vegetables and wholegrains. Eat your protein first and keep portions small. Fat, fried food and alcohol most often cause symptoms.
How much protein per day on Wegovy?
Aim for 1.2 to 1.6 grams of protein per kilo of body weight per day. For 80 kilos that is 96 to 128 grams, spread over 3 to 5 meals with 20 to 30 grams per main meal.
What helps against nausea after the injection?
Eat smaller and more often for 24 to 48 hours after the injection, choose bland cold foods like yoghurt, quark, crackers, rice or broth, and avoid fatty, spicy and strong-smelling food. Sip water or ginger tea.
Does this planner replace a dietitian?
No. This is guidance based on published guidelines. With lasting symptoms, very low intake or medication questions, see your doctor or dietitian.
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Who is this for?