7-Day Meal Plan for Weight Loss on Mounjaro or Wegovy

With appetite often quieter than usual, the goal is not volume — it is quality. Each day should anchor around adequate protein (many people find somewhere in the range of 80–120 g per day helpful, though your own target depends on your size and activity level), gentle fibre from vegetables and wholegrains, and enough calories to support energy without triggering the nausea that can come from overeating on these medicines. Always work out your personal targets with your prescriber or a registered dietitian rather than applying a generic figure.

A sample 7-day structure

• Breakfast: Greek yoghurt with berries and a sprinkle of seeds; or scrambled eggs on a small portion of wholegrain toast. Keep portions modest — food noise is low and forcing volume can cause discomfort.
• Lunch: A protein base (grilled chicken, tinned fish, eggs, or legumes) over salad leaves or roasted vegetables. Simple, easy to prepare in advance.
• Dinner: Lean protein (salmon, turkey mince, tofu) with a half-plate of non-starchy vegetables and a small portion of complex carbohydrate such as quinoa, sweet potato, or brown rice.
• Snacks (if hungry): Cottage cheese, a boiled egg, a small handful of nuts, or plain yoghurt. Many people on GLP-1 medicines find they need few or no snacks — follow genuine hunger, not habit.

Foods that tend to work well

• Lean proteins: eggs, chicken breast, white fish, salmon, Greek yoghurt, cottage cheese, legumes
• Vegetables: courgette, spinach, broccoli, cucumber, peppers — easy to digest and filling for their calorie content
• Wholegrains in small portions: oats, quinoa, brown rice, wholegrain bread
• Healthy fats in moderation: avocado, olive oil, nuts — calorie-dense, so portion awareness matters

Foods many people find harder to tolerate

High-fat, fried, or very rich foods can worsen nausea and reflux that are commonly reported on these medicines, particularly around dose changes. Very large portions, carbonated drinks, and eating quickly are also frequently reported to cause discomfort. These are general observations — your own experience may differ, and it is worth tracking what works for you personally.

For a longer structured plan, the 30-day meal plan guide extends these principles across a full month. You can also explore a broader meal plan for weight loss built around GLP-1 eating patterns, or read more about building a healthy meal plan that fits this way of eating.

Following a 7-day plan is straightforward in theory — in practice, logging what you actually ate (rather than what you planned) is where most people slip. GLP Trackr's AI photo scan is the fastest way to close that gap: point your camera at a meal and get an instant breakdown of calories, protein, and macros without typing a thing. On days when appetite is low and meals are small, that frictionless logging makes it far easier to check you are hitting protein goals rather than under-eating across the board.

Alongside photo scanning, the barcode scanner and food search handle packaged foods and familiar staples. Once your meals are logged, GLP Trackr shows you at a glance how your protein and calorie targets are tracking across the day — useful when meals are smaller and it is easy to fall short without realising. Understanding your calorie deficit in the context of what you are actually eating is one of the clearest signals available for gauging whether a week of eating is working for your goals.

It is worth noting that GLP Trackr provides tracking tools and general information — it is not a substitute for personalised advice from your prescriber or a registered dietitian. If you have a condition such as hypothyroidism that affects your metabolism, or any other health consideration that shapes your nutritional needs, the right meal structure for you is something to work out with a qualified professional who knows your full history.

Ready to put a week of eating into focus? Download GLP Trackr on the App Store or Google Play and start your free 7-day trial — log your meals, hit your protein target, and see your week come together in one place.