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GLP-1 Meal Generator

Enter what's in your fridge and get several meal ideas built on the GLP-1 Plate Method.

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What to eat on a GLP-1

Protein, fiber, fluids and healthy fats, all on one plate.

What You Should Be Eating on a GLP-1, a plate divided into four parts. Fruits and vegetables: fiber-rich whole fruits and nonstarchy vegetables, 21 to 25 grams of fiber a day for women and 30 to 38 for men. Protein: fish, lean poultry, unsweetened yogurt and legumes, 60 to 75 grams a day. Hydration and micronutrients: water and low-sugar electrolyte drinks, more than 2 to 3 liters a day, plus vitamins and minerals. Whole grains and healthy fats: whole-grain bread and pasta, olive oil, avocado, nuts and seeds. Diet patterns: Mediterranean, DASH or plant-based. Adapted from JAMA, Mehrtash et al., August 31, 2025.

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