GLP-1 day menu in small portions
This day menu shows how 100 grams of protein fits into 4 small meals. Portions are deliberately small for a stomach that fills fast. For a menu matched to your weight, medication and symptoms, use the planner on the homepage. This is guidance, not medical advice.
Last updated: September 2026.
Today’s schedule
Breakfast at 7:30: Greek yoghurt with berries, 20 grams of protein. Lunch at 1: tuna salad with white beans, 30 grams of protein. Snack at 4: small bowl of quark, 12 grams of protein. Dinner at 6:30: chicken with cauliflower rice, 30 grams of protein. Together 92 grams of protein at roughly 1,100 kilocalories. A boiled egg or small shake in between takes you past 100.
- Eat something small every 3 to 4 hours, do not skip a meal.
- Drink 1.5 to 2 litres a day in small sips, not big glasses with meals.
- If you feel full halfway, save the rest for later instead of eating on.
Meal prep in 60 minutes
Cook on Sunday for 3 days ahead: a pan of brown rice, a tray of chicken breast, a pot of lentil soup and a box of washed vegetables. Portion into small 300 to 400 millilitre containers, because small containers invite small portions. Quark, eggs and fruit portion themselves.
No-cook variants
No energy to cook? Yoghurt with nuts, a wrap with chicken eaten on the go, canned tuna on a cracker, hummus with raw vegetables and a protein shake are valid meals without a stove.
Short answers
Frequently asked questions
How many meals a day on GLP-1?
For most people 4 to 5 small meals work better than 3 big ones. Start with 4 and add a fifth if you miss your protein goal or fill up fast.
How many calories in this day menu?
Roughly 1,100 kilocalories for the 4 listed meals. That is guidance: your needs depend on weight, height, age and activity. Your doctor or dietitian sets your personal goal.
Can I repeat this menu every day?
Vary for enough different nutrients: rotate fish, eggs, pulses and seasonal vegetables through the week. The planner gives different combinations with each calculation.
Worldwide inspiration
Inspiration from further afield
For inspiration via TheMealDB, without verified nutrition values. Keep your protein goal and small portions.
- Chicken Handi
Chicken · India
- Chicken Mandi
Chicken · India
- Sticky Chicken
Chicken · Australian