GLP-1 Meal Plan for Zepbound to Maximize Your Success (PDF)

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Starting Zepbound (aka Tirzepatide) is a game-changer for weight loss, but what you eat can make a huge difference in how successful you are. The key? Prioritizing high-protein, nutrient-dense meals that fuel your body and keep cravings at bay.

This 7-day GLP-1 meal plan for Zepbound users is designed to keep you within 1400-1800 calories per day while ensuring you hit your protein goals (90-150 grams). Plus, it’s simple, delicious, and easy to follow.

If you’re on Zepbound or Mounjardo, chances are your appetite isn’t what it used to be—which can be both a blessing and a challenge. You need quality over quantity, and every bite should work hard for you.

Ready to dive in? Let’s get to it!

What to Expect from This Zepbound Meal Plan

This 7-day plan includes balanced meals for breakfast, lunch, dinner, and snacks. Expect a mix of lean proteins, healthy fats, and fiber to keep energy levels stable and muscles strong. You’ll also find tips for portion control and easy-to-prep ideas for busy days.

• Daily Calorie Range: 1400-1800 calories
• Protein Per Day: 90-150 grams
• Focus: High protein, low sugar, moderate carbs, and healthy fats

High-Protein, Nutrient-Dense Meals

Every meal emphasizes lean proteins like chicken, salmon, eggs, and Greek yogurt to keep you feeling full longer. If you are a vegan or vegetarian, please hang in there, as we will be rolling out meal plans for you soon!

Easy and Efficient

No complicated recipes here. The focus is on simple, easy-to-make meals that fit into your busy schedule.

Portion-Control Friendly

With the appetite suppression from Zepbound, portion sizes are modest but packed with nutrients and protein to ensure you’re getting everything your body needs.

Adjust as Needed

You know your body best, so adjust this meal plan as needed. Your protein and calorie requirements can vary dramatically based on your height, weight, gender and age. So please know that meal plan is not medical advice! We always recommend that you review with your doctor or medical provider to make sure it is aligned with your health goals…. because our primary focus is your GOOD HEALTH!

Tips for Success

• Hydrate: Aim for at least 64 oz. of water per day to aid digestion and promote fullness.
• Listen to Hunger Cues: If you find you’re not hungry enough for full meals, scale down portion sizes or skip the snack.
• Meal Prep: Many of the meals are easy to prepare in bulk, helping you stay consistent without spending hours in the kitchen.

Here’s Your 7+ Day Meal Plan…

Day 1

Breakfast

• Greek Yogurt with Berries and Chia Seeds
• 1 cup plain Greek yogurt, 1/2 cup mixed berries, 1 tbsp chia seeds
• Calories: 280 | Protein: 30g

Lunch

• Grilled Chicken Salad (or swap for an easy high protein soup recipe)
• 6 oz grilled chicken, mixed greens, cherry tomatoes, cucumber, olive oil vinaigrette
• Calories: 450 | Protein: 55g

Snack

• Cottage Cheese and Pineapple
• 1/2 cup cottage cheese, 1/2 cup fresh pineapple
• Calories: 200 | Protein: 25g

Dinner

• Salmon with Roasted Asparagus
• 6 oz grilled salmon, 1 cup roasted asparagus with olive oil
• Calories: 500 | Protein: 60g

Daily Total: 1430 calories | 150g protein

Day 2

Breakfast

• Scrambled Eggs with Spinach and Feta
• 3 large eggs, 1 cup spinach, 1 oz feta cheese
• Calories: 320 | Protein: 36g

Lunch

• Turkey Lettuce Wraps (or swap for Tuna Salad Lettuce Cups)
• 6 oz ground turkey, lettuce leaves, avocado, salsa
• Calories: 430 | Protein: 52g

Snack

• Protein Shake
• 1 scoop protein powder, 1 cup almond milk, 1 tbsp peanut butter
• Calories: 250 | Protein: 30g

Dinner

• Beef Stir Fry
• 6 oz lean beef, broccoli, bell peppers, soy sauce
• Calories: 510 | Protein: 55g

Daily Total: 1510 calories | 153g protein

Day 3

Breakfast

• Cottage Cheese Pancakes
• 1/2 cup cottage cheese, 1/4 cup almond flour, 2 eggs, cinnamon
• Calories: 350 | Protein: 40g

Lunch

• Tuna Salad with Cucumber Slices
• 1 can tuna, 1/4 cup mayo, cucumber slices
• Calories: 430 | Protein: 50g

Snack

• Hard-Boiled Eggs (2)
• Calories: 160 | Protein: 14g

Dinner

• Ribeye Steak with Green Beans
• 6 oz ribeye, 1 cup green beans, butter
• Calories: 530 | Protein: 55g

Daily Total: 1470 calories | 159g protein

Day 4

Breakfast

• Protein Smoothie
• 1 cup Greek yogurt, 1 scoop protein powder, 1/2 banana
• Calories: 340 | Protein: 45g

Lunch

• Chicken Zoodle Bowl (or swap for easy Chicken Zoodle Soup)
• 6 oz grilled chicken, zucchini noodles, marinara sauce
• Calories: 420 | Protein: 52g

Snack

• Turkey Jerky (we love these Jerky Sticks)
• Calories: 120 | Protein: 20g

Dinner

• Baked Cod with Brussels Sprouts
• 6 oz cod, 1 cup roasted Brussels sprouts
• Calories: 480 | Protein: 55g

Daily Total: 1360 calories | 152g protein

(Scroll down for your free Meal Plan PDF Download)

Day 5

Breakfast

• Avocado and Egg Toast (Low-Carb Bread)
• 1 slice low-carb bread, 1/2 avocado, 2 poached eggs
• Calories: 350 | Protein: 35g

Lunch

• Shrimp Caesar Salad
• 6 oz shrimp, romaine, Caesar dressing
• Calories: 420 | Protein: 50g

Snack

• Greek Yogurt with Almond Butter
• Calories: 200 | Protein: 20g

Dinner

• Pork Tenderloin with Roasted Veggies
• Calories: 480 | Protein: 55g

Daily Total: 1450 calories | 160g protein

Shopping List for the Week

• Greek yogurt (5 cups)
• Eggs (2 dozen)
• Chicken breast (2 lbs)
• Ground turkey (1 lb)
• Salmon (12 oz)
• Ribeye (6 oz)
• Cod (6 oz)
• Shrimp (12 oz)
• Spinach, zucchini, green beans, Brussels sprouts
• Berries, avocado, bananas
• Cottage cheese (2 cups)
• Protein powder (7 scoops)
• Olive oil, butter

Want a few more Zepbound meal plan ideas?

If you’d like to mix and match or swap out some of the meals above, here are a five more days of meal plan ideas for you! All of the following meals are high protein, healthy fats and stay in the 1400 to 1800 calorie range.

Zepbound Meal Plan: Option #1

Breakfast: Smoked Salmon and Avocado Egg Bowl

• Calories: 340
• Protein: 37g
• Prep: Scramble 3 eggs, top with smoked salmon slices and half an avocado.

Lunch: Grilled Chicken and Quinoa Salad

• Calories: 420
• Protein: 48g
• Prep: Grill 6 oz. chicken breast and toss over mixed greens with quinoa and vinaigrette.

Dinner: Baked Cod with Roasted Asparagus

• Calories: 460
• Protein: 50g
• Prep: Bake 6 oz. cod with olive oil, lemon, and garlic. Serve with roasted asparagus.

Snack: Greek Yogurt with Almond Butter

• Calories: 250
• Protein: 24g
• Prep: Mix 1 cup plain Greek yogurt with 1 tbsp. almond butter.

Daily Total: 1470 Calories | 159g Protein

Day 1 Summary Table

Meal	Calories	Protein
Smoked Salmon Egg Bowl	340	37g
Grilled Chicken + Quinoa	420	48g
Baked Cod + Asparagus	460	50g
Greek Yogurt + Almond Butter	250	24g
Total	1470	159g

Zepbound Meal Plan: Option #2

Breakfast: Turkey Sausage and Spinach Scramble

• Calories: 330
• Protein: 39g
• Prep: Scramble 3 eggs with turkey sausage and spinach.

Lunch: Tuna and Cucumber Boats

• Calories: 400
• Protein: 46g
• Prep: Mix canned tuna with Greek yogurt, serve in cucumber halves.

Dinner: Grilled Ribeye with Zucchini

• Calories: 480
• Protein: 54g
• Prep: Grill 6 oz. ribeye and pair with roasted zucchini.

Snack: Hard-Boiled Eggs with Cheese

• Calories: 250
• Protein: 27g

Daily Total: 1460 Calories | 166g Protein

Option 2 Summary Table

Meal	Calories	Protein
Turkey Sausage Scramble	330	39g
Tuna and Cucumber Boats	400	46g
Ribeye + Zucchini	480	54g
Hard-Boiled Eggs + Cheese	250	27g
Total	1460	166g

Zepbound Meal Plan: Option #3

Breakfast: Cottage Cheese and Berries

• Calories: 310
• Protein: 34g
• Prep: 1 cup cottage cheese topped with fresh berries.

Lunch: Grilled Shrimp and Avocado Salad

• Calories: 420
• Protein: 48g
• Prep: Grill shrimp and toss with avocado, arugula, and vinaigrette.

Dinner: Chicken Thighs with Cauliflower Rice

• Calories: 470
• Protein: 52g
• Prep: Bake 6 oz. chicken thighs and serve over cauliflower rice.

Snack: Protein Smoothie (Here are some great recipes)

• Calories: 260
• Protein: 28g

Daily Total: 1460 Calories | 162g Protein

Zepbound Meal Plan: Option #4 (Vegetarian)

Breakfast

• Tofu Scramble with Spinach and Mushrooms
• 1 cup firm tofu, 1 cup spinach, 1/2 cup mushrooms, turmeric, garlic powder
• Calories: 320 | Protein: 28g

Lunch

• Chickpea and Quinoa Salad (get the recipe)
• 1 cup cooked quinoa, 1/2 cup chickpeas, cucumber, cherry tomatoes, lemon vinaigrette
• Calories: 450 | Protein: 35g

Snack

• Edamame and Almonds (you can buy frozen edamame or these amazing roasted, crunchy edamame snacks)
• 1 cup edamame, 1 oz almonds
• Calories: 250 | Protein: 28g

Dinner

• Lentil and Vegetable Stir Fry
• 1 cup cooked lentils, bell peppers, carrots, broccoli, soy sauce, sesame oil
• Calories: 480 | Protein: 42g

Daily Total: 1500 calories | 133g protein

Zepbound Meal Plan: Option #5 (Vegetarian)

Breakfast

• Vegan Protein Smoothie
• 1 scoop vegan protein powder, 1 cup almond milk, 1/2 banana, chia seeds
• Calories: 310 | Protein: 32g

Lunch

• Stuffed Bell Peppers with Black Beans and Rice
• 2 bell peppers, 1 cup black beans, 1/2 cup brown rice, salsa, avocado
• Calories: 480 | Protein: 38g

Snack

• Greek Yogurt with Granola (Plant-Based Yogurt)
• 1 cup almond-based yogurt, 2 tbsp granola
• Calories: 230 | Protein: 20g

Dinner

• Grilled Halloumi and Roasted Vegetables
• 5 oz halloumi cheese, zucchini, bell peppers, asparagus
• Calories: 460 | Protein: 45g

Daily Total: 1480 calories | 135g protein

Final Thoughts

Staying consistent on Zepbound is easier when you have a plan. This 7-day meal plan simplifies meal prep and ensures you’re getting the right nutrients to maximize results. Stick with it, listen to your body, and enjoy the journey to better health!

If you’re using Zepbound (tirzepatide) to lose weight, this 7-day high-protein meal plan is crafted to support your journey. Zepbound helps control appetite and regulate blood sugar, but to truly maximize its benefits, pairing it with nutrient-dense, high-protein meals is key. This plan offers a delicious, balanced approach to keep your energy high, support muscle retention, and promote healthy, sustainable weight loss. Hope this helps make your first few weeks of Zepbound a success!

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