Healthy High-Protein Meal Plan for Weight Loss with or without GLP-1 Medications

In this article:

• Getting adequate protein can support weight loss and muscle repair and recovery. A simple strategy is to include some at most meals and snacks.
• This meal plan provides 1,600 calories and 90-100 grams of protein per day, or about 20-25% of calories from protein.
• Ask your healthcare provider before trying any new meal plan or diet program, or if you have any side effects from GLP-1 medications.
• Lark can support your goals and help you stay motivated as you make progress towards your health and weight loss goals with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.

Protein is an essential nutrient, and it’s also considered a filling nutrient. That’s helpful when you’re on a weight loss journey or a program to maintain weight loss. Protein also supports muscle repair and maintenance, which is especially relevant if you’re losing weight rapidly.

Here’s a 7-day meal plan that has simple foods and is nutritious. Each day has about 1,600 calories and 100-110 grams of protein daily or about 20-25% of calories from protein. It’s low in fat and has a moderate amount of carbs.

Adjust the meal plan to fit your needs. You can alter portions, add snacks from this Snack List, and use swaps from our Healthy Swaps List.

Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
• Be sure to be on the lookout for side effects if you’re on GLP-1 medications, and contact your healthcare provider if you have any. Eating slowly, limiting fat intake, and drinking plenty of fluids can help.

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Day 1

Breakfast

• Scrambled eggs with 1 egg and 2 egg whites (or ¼ cup of liquid egg whites) and cooking spray
• 1 1-ounce slice of whole-grain toast with ¼ mashed avocado with optional tomato slices or leaves of spinach or arugula
• ½ cup of fresh or frozen berries or peach slices

Lunch

• Grilled chicken salad with 3 oz chicken breast, mixed greens, cucumber, tomato, vinaigrette with 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar, chopped mint, dill, or parsley, dijon mustard, minced garlic to taste, and salt and pepper to taste
• 1 small banana

Dinner

• 4 oz baked salmon  
• 1/2 cup cooked quinoa  
• 1-2 cups of steamed broccoli  

Snacks

• 1 low-fat string cheese stick
• 1 small apple
• ½ ounce of almonds 

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Day 2

Breakfast

• 1 6-ounce container of plain non-fat yogurt
• 1 cup of puffed brown rice cereal
• 1 sliced banana

Lunch

• Wrap on a soft taco-sized whole-grain tortilla with 1 ounce of low-fat cheese, 2 ounces of nitrate-free turkey breast, lettuce, tomato, and 1 tablespoon of hummus
• 1 cup of fresh fruit

Dinner

• Stir fry made with 4 ounces of skinless chicken or tofu, 1-2 cups of mixed vegetables like bell peppers, snap peas, carrots, broccoli, or celery, and 2 teaspoons of sesame oil (per person)
• ½ cup cooked brown rice  

Snacks

• ½ cup low-fat cottage cheese and 1 ounce of whole grain pita chips
• 1 cup of carrot sticks
• 1 hard-boiled egg

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Day 3

Breakfast

• Oatmeal made with ½  cup dry oats and unsweetened almond milk
• ½ cup of fresh or frozen fruit (unsweetened)
• 1 hard-boiled egg

Lunch

• A black bean or veggie burger on a green salad with 2 tablespoons of vinaigrette dressing
• ½ cup of baked sweet potato

Dinner

• 4 ounces of grilled shrimp or fish
• 1 cup of brussels sprouts roasted with a spritz of olive oil
• ½ cup of cooked farro or brown rice

Snacks

• ½ ounce of nuts
• 1 low-fat cheese stick
• 1 cup of cucumber slices
• ¼ cup of bean dip or fat-free refried beans

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Day 4

Breakfast

• Breakfast bowl with ½ cup black beans, 2 egg whites scrambled with spinach, and ½ cup of brown rice

Lunch

• Pasta salad with ½ cup of whole-grain pasta, 3-4 ounces of tuna, chopped zucchini, cucumbers, and tomatoes, diced onion, 1 ounce of feta cheese, 2 tablespoons of vinaigrette dressing or olive oil and lemon juice, optional bed of mixed greens

Dinner

• 4 ounces of broiled cod
• 1 cup of roasted vegetables with 2 teaspoons of olive oil
• 1 ear of corn

Snacks

• 1 hard-boiled egg
• ½ cup of cottage cheese
• 2 tangerines

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Day 5

Breakfast

• 1 slice of whole-grain bread with 1 tablespoon of peanut butter
• ½ cup cottage cheese
• 1 banana

Lunch

• Tuna salad with 1 can of tuna in water mixed with ¼ cup plain yogurt, diced celery and onion, chopped tomato, cumin, chopped parsley, and 2 teaspoons of olive oil, served over mixed greens
• ½ whole-grain pita pocket (1 ounce), toasted

Dinner

• 1 cup of cooked whole-wheat pasta served ½ cup of marinara sauce mixed with ½ cup of cooked zucchini slices or broccoli florets, topped with 1 ounce of parmesan cheese
• ½ ounce of almonds

Snacks

• 1 small pear
• 1 low-fat string cheese stick
• ½ cup of cottage cheese with 1 tablespoon of sunflower seeds

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Day 6

Breakfast

• Overnight protein oatmeal with ½ cup oats, ¾ cup plain yogurt, 1 small chopped apple, ½ ounce nuts, and cinnamon

Lunch

• Chickpea pasta salad with ½ cup of chickpeas, ½ cup cooked whole-grain pasta, chopped vegetables like tomato, zucchini, broccoli, and bell peppers, lemon juice, chopped parsley, oregano, 2 teaspoons of olive oil

Dinner

• Grilled turkey burger or veggie burger on a whole-grain bun with mustard and 2 tablespoons of mashed avocado 
• Baked carrot sticks or green beans with sea salt and 2 teaspoons of olive oil
• 1 cup of fruit

Snacks

• Baked kale chips made with sea salt, cooking spray, and 2 tablespoons of grated parmesan cheese
• 1 low-fat string cheese stick
• 1 cup of grape tomatoes
• ½ ounce of almonds 

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Day 7

Breakfast

• Oatmeal pancakes made with ¼ cup oats, 2 tablespoons of whole wheat flour, 1-2 egg whites, baking powder, and salt, and cooked with cooking spray
• 1 cup of fresh fruit
• Scrambled egg whites or poached egg

Lunch

• Chicken vegetable soup
• 1 small baked sweet potato with optional toppings like plain yogurt or cottage cheese, chopped broccoli, chives, parsley

Dinner

• English muffin pizzas on whole-grain English muffin halves with low-fat cheese
• Green salad with 2 tablespoons of vinaigrette dressing

Snacks

• 2 brown rice cakes
• 2 tablespoons hummus
• 2 roll-ups with lettuce leaves, 2 ounces of nitrate-free turkey, and 2 ounces of low-fat cheese

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Reviewed by Heather Tonkins, Lark Health Coach

How Lark Can Help

Selecting healthy proteins and keeping portions in check can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement and nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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

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