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3-Day Meal Plan for Weight Loss on GLP-1 Medications

Natalie
Stein
November 6, 2023
Woman cooking in kitchen meal plan
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In this article:

  • GLP-1 medications can help with weight loss if you follow a nutritious and calorie-controlled meal plan.
  • This three-day sample menu includes balanced meals and 1,300-1,500 calories per day.
  • You can add snacks or change portions as needed to hit your calorie goals. 
  • Be sure to talk to your healthcare provider whenever you have concerns about GLP-1 medications or before starting any new eating plan.
  • Lark can help you on your weight loss journey with GLP-1 medications as you manage side effects, get help taking your medications as prescribed, and establish healthy habits for lasting results.

After years of ineffective or dangerous options, it seems as though we now have weight loss medications with real potential. GLP-1 medications have been around for a while for managing diabetes and some other conditions, and now they’re being used to help people lose weight. Examples include Wegovy® (semaglutide) and Saxenda® (liraglutide).

These types of medications can help reduce hunger and cravings to help with weight loss, but you still need to do your part to stay healthy and hit your goals. Here’s a 3-day sample meal plan that is easy to follow and has a variety of nutritious foods. Just be sure to stay in touch with your healthcare provider before starting any new diet program or when you have any concerns.

More Tips for Success on Your GLP-1 Medications

It’s important to follow certain precautions to help reduce your risk of side effects from GLP-1 medications. These tips can also help you feel better and establish healthier habits throughout your weight loss journey and beyond.

  • Hydrate: Staying hydrated can help reduce constipation and other possible side effects. It’s also a healthy way to aid in weight control. Water, black coffee, and unsweetened tea are low-calorie choices, and Mayo Clinic says coffee is still hydrating even though caffeine is a diuretic.
  • Eat slowly: Eating slowly and chewing thoroughly can help you eat less, feel full when you’ve eaten less, and reduce gastrointestinal discomfort. Chew thoroughly and notice the flavors and textures of your food to help you slow down. 
  • Eat small meals: Eating smaller meals can help you feel better. If the meals offered here are too big for you, try breaking them in half and having six small meals daily.

With these tips in mind, here’s a sample meal plan for weight loss while on GLP-1 medications. 

Day 1

Breakfast: Egg and Avocado Breakfast Bowl

  • ½ sliced small avocado
  • 1 sliced hard-boiled egg
  • 2 cups of spinach or mixed greens
  • 1 small or ½ large sliced banana
  • ¼ cup of oats sprinkled on top
  • Optional squeeze of lemon or lime

If avocado triggers side effects from your GLP-1 medications, try a lower-fat food, such as a ½ cup of reduced-fat cottage cheese. Any type of vegetable can be a good substitute for spinach, and you can choose any fruit instead of banana if you like.

Lunch: Lentil Soup and a Veggie Wrap 

  • 1 cup of homemade low-sodium vegetarian lentil soup
  • 1 small whole-wheat tortilla spread with 2 tablespoons of hummus and stuffed with chopped vegetables

You can swap the lentil soup for any low-sodium bean soup with vegetables, or choose a ½ cup of low-sodium beans instead. For a more filling meal, you can add a side salad or some fresh fruit.

Dinner: Grilled Chicken Breast with Sautéed Greens

  • 3 ounces of grilled chicken breast
  • 2-3 cups of leafy greens, sauteed with 2 teaspoons of olive oil, and a squeeze of lemon juice
  • 1 small baked sweet potato served with a dollop of plain nonfat yogurt

You can swap the chicken for lean ground turkey, fish, shrimp, or tofu. It’s also fine to use any vegetable instead of greens, and any starchy vegetable, such as corn or peas, instead of a small sweet potato. Another option is to swap the sweet potato for whole-wheat bread or a ½ cup of cooked whole-grain pasta or brown rice.

Day 2

Breakfast: Breakfast Scramble

  • ½ cup of diced bell peppers and onions cooked with cooking spray
  • 4 egg whites or 1 egg and 2 egg whites
  • 1 cup of spinach (optional)
  • ½ cup of cooked or low-sodium black beans
  • ¼ cup of shredded low-fat cheese

You can swap the bell peppers and onions for any type of freshly cooked or leftover vegetables. Tofu can work instead of eggs if you prefer a vegan meal. Any type of beans is a good choice, or you can use 3 ounces of lean ground turkey, just make sure to use leftover turkey or cook yours with the vegetables so it’s thoroughly cooked.

Lunch: Grilled Salmon Salad

  • 3 ounces of grilled or baked salmon
  • 2-4 cups of lettuce, spinach, or other greens
  • Grape tomatoes, chopped cucumbers, or any other vegetables
  • 2 tablespoons of balsamic vinaigrette or other light dressing
  • 2 clementines or other fruit

You can swap the salmon for any type of fish or shrimp, or use 3 ounces of skinless chicken or a ½ cup of tofu or beans. 

Dinner: Turkey Taco

  • 1 whole-grain corn or whole-wheat or high-fiber tortilla
  • 3 ounces of lean ground turkey, seasoned with taco seasoning or cumin, chili powder, and lime juice
  • Optional toppings: salsa, plain nonfat yogurt, cilantro
  • 2 slices of avocado
  • Side of roasted or grilled vegetables
  • 1 cup of cut melon or other fruit

You can substitute (or swap)  turkey for chicken, tofu, fish, or shrimp. You can turn this into a low-carb meal by serving it in a bowl with a bed of lettuce instead of the tortilla. 

Day 3

Breakfast: Overnight Pear Crisp Oatmeal 

  • ⅓ cup of rolled oats
  • ¾ cup of skim or almond milk
  • 1 small (½ cup) ripe pear, diced
  • 2 tablespoons of chopped pecans or other nuts
  • Cinnamon to taste

You can swap the milk for plain nonfat regular or Greek yogurt. Any type of fruit works fine in this recipe. If you feel that the pecans trigger side effects from your GLP-1 medications, you can skip them or have a smaller portion.

Lunch: Chicken and Pasta Bowl

  • ½ cup of cooked whole-wheat pasta
  • 3 ounces of cooked skinless chicken
  • 1 cup of vegetables roasted with 2 teaspoons of olive oil
  • ¼ cup of low-fat parmesan cheese

You can swap the pasta for ¼-½ cup of any cooked whole grain, such as brown rice or quinoa. It’s okay to have a side salad or raw vegetables instead of roasted vegetables. Any type of low-fat cheese or feta cheese is fine instead of low-fat parmesan cheese, or you can omit the cheese and have a piece of fruit if you’re looking for a low-fat, dairy-free option.

Dinner: Veggie Burger with Veggie “Fries”

  • 1 black bean or other veggie burger
  • Whole-grain hamburger bun
  • 1 or more cups of baby carrots or julienned vegetables, such as zucchini, baked with a spritz of olive oil
  • Yellow or dijon mustard if desired
  • ½ cup of fresh fruit

You can swap the veggie burger for lean ground turkey or a chicken breast. It’s okay to swap the vegetables for a side salad with 2 tablespoons of vinaigrette dressing. If you like, spread your whole-grain bun with 1 tablespoon of hummus for a creamier topping.

How Lark Can Help

Your food choices affect your results and how you feel while you’re on GLP-1 medications, and a smart meal plan can help you lose more weight and minimize side effects. Lark can help with personalized coaching for weight loss and side effect management. Your Lark coach is available 24/7 for food logging and feedback, support taking your medications, and coaching around supportive behaviors like managing stress and being physically active.

Click here to see if you may be eligible to join Lark today!

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