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The 7-Day Budget Meal Plan
A week of simple, protein-first meals for life on a GLP-1, built from grocery-store staples. Shop once, prep once, and let the leftovers do the work.
What's inside
One prep day. Leftovers on purpose.
- A full week of meals. Breakfast, lunch, dinner and a snack for all seven days, with protein listed for every meal.
- A 90-minute prep day. The oven and one pot do most of the work.
- Five simple recipes. Everything else is assembly.
- Small plates for low-appetite days. For when food sounds like a chore.
- The GLP-1 Plate Method, on a budget. About thirty ordinary groceries, no specialty products.
Written for one person. As written, each day lands at roughly 80 to 105 grams of protein. Set your own target with your provider or dietitian.
Want more?
The printable shopping list and weekly meal planner are part of the GLP-1 Success Guide + Companion Tools.
Want meals from what's already in your fridge? Try my free meal generator.