Free Diet Planner for Weight Loss: What to Look For on a GLP-1 Journey

When appetite is suppressed, it becomes easy to under-eat — especially protein. Many people on Mounjaro or Wegovy find they can get through a day on very little food, which sounds helpful but can lead to muscle loss and fatigue if protein and micronutrient intake fall too low. A practical diet plan for this stage of the journey focuses on food quality over restriction.

Protein first

Building meals around a protein source — eggs, fish, chicken, legumes, Greek yoghurt — before adding other components helps you hit a meaningful protein target even on days when appetite is low. General guidance for people trying to preserve muscle during weight loss points toward roughly 1.2–1.6 g of protein per kilogram of body weight per day, though the right amount for any individual is worth discussing with your prescriber or a registered dietitian.

Smaller, more frequent meals

Because GLP-1 and GIP receptor agonists slow gastric emptying, large meals can feel uncomfortable. Planning smaller portions at regular intervals — rather than two or three big sittings — tends to sit better and makes it easier to hit protein and calorie targets without discomfort.

Foods worth planning around

• Lean proteins: chicken breast, turkey, white fish, tofu, eggs, low-fat dairy
• Fibre-rich vegetables: courgette, leafy greens, broccoli, cucumber — gentle on digestion
• Complex carbohydrates in moderate portions: oats, sweet potato, wholegrain bread
• Healthy fats in small amounts: avocado, olive oil, nuts

Fatty, heavily processed, or very spicy foods are commonly reported to worsen nausea and reflux, which are already frequently experienced on GLP-1 medicines. Planning meals that avoid these can make the first weeks more manageable.

For a deeper look at what a weight-loss diet looks like on GLP-1 medication, including how calorie and protein targets interact, that guide goes into more detail. It's also worth understanding how your food choices fit within a calorie deficit — the foundational principle that sits beneath any effective diet plan.

The most practical diet planner for a GLP-1 journey is one that removes friction from logging — because on days when appetite is low and energy is patchy, opening a spreadsheet or writing in a paper journal rarely happens. GLP Trackr's AI photo scan lets you point your camera at a meal and get an instant calorie, protein, and macro breakdown without typing a single thing. For packaged foods, the barcode scanner is equally quick.

Beyond logging individual meals, the app includes a library of GLP-1-friendly meal plans and recipes built around protein-first, gentle-on-the-stomach principles — so you're not starting from a blank page each week. You can also set a daily protein target and a calorie goal, and the app tracks your progress toward both throughout the day, making it straightforward to see at a glance whether you've hit your protein before dinner.

Over time, the insights feature surfaces patterns from your own data — how your food intake relates to your energy, mood, and progress — which gives you something genuinely useful to bring to appointments with your prescriber or doctor.

If you're comparing tools, take a look at our guide to free diet apps for GLP-1 users and how they differ, or explore the food planner features in more detail.

GLP Trackr is a tracking and journaling tool — it isn't a substitute for personalised advice from your healthcare professional, and any decisions about your diet in the context of your medication and health history should be made with their guidance.

Ready to take the guesswork out of GLP-1 eating? Download GLP Trackr on the App Store or Google Play — your first 7 days are completely free.