Disclaimer:

Hey there! Just want to give you a heads up that I’m not a licensed nutritionist, dietician, or coach. I’m just a girl who’s lost some weight with the help of GLP-1 medication and wants to share some of the resources that have worked for me. So, while the meal plan and recipes I’m about to give you are bomb, they’re not meant to replace professional dietary advice. Before starting any new diet or medication, you should always chat with your healthcare provider, especially if you have any health issues or concerns. Okay, now let’s get cookin’!

Maintaining a healthy weight can be a challenging feat, especially with the abundance of tempting and high-calorie food options. However, with the right dietary plan and support, achieving a healthy weight and managing it can be much more achievable.

One way to accomplish this is by following a well-balanced meal plan that includes adequate protein and fewer calories. Combining such a diet with medication such as Semaglutide and other GLP-1 medications can also enhance weight loss efforts.

In this blog, we will explore a 1,500 calorie meal plan with 150g of protein per day for weight loss and how it can be complemented by GLP-1 medications for more significant results.

Grocery List:

• Chicken breast
• Ground turkey
• Salmon
• Greek yogurt
• Eggs
• Cottage cheese
• Low-fat cheddar cheese
• Quinoa
• Brown rice
• Whole wheat bread
• Sweet potatoes
• Broccoli
• Bell peppers
• Spinach
• Carrots
• Avocado
• Apples
• Oranges
• Berries
• Almonds
• Peanut butter

Day One Meal Plan

• Breakfast: Scrambled eggs with spinach and low-fat cheddar cheese, 2 slices of whole wheat toast
• Snack: Apple slices with 2 tbsp peanut butter
• Lunch: Grilled chicken breast with quinoa and steamed broccoli
• Snack: Greek yogurt with berries
• Dinner: Baked salmon with brown rice and roasted sweet potatoes

Breakfast: Scrambled Eggs with Spinach and Whole Wheat Toast

Ingredients:

• 2 large eggs
• 1 cup of fresh spinach leaves
• 1/4 cup of low-fat cheddar cheese, shredded
• Salt and black pepper to taste
• 2 slices of whole wheat bread
• 1 tsp of olive oil

Directions:

1. In a small bowl, whisk together eggs, salt, and black pepper.
2. Heat a non-stick skillet over medium heat. Add olive oil and spinach leaves, sauté until the spinach is wilted.
3. Pour the egg mixture into the skillet and stir gently with a spatula until cooked to your preference.
4. Sprinkle shredded cheddar cheese on top of the eggs, and fold the eggs in half.
5. Serve with two slices of whole wheat toast.

Lunch: Grilled Chicken Breast with Quinoa and Steamed Broccoli

Ingredients:

• 4 oz of chicken breast, boneless and skinless
• 1/2 cup of quinoa, uncooked
• 1 cup of broccoli florets
• 1 tbsp of olive oil
• 1/2 tsp of garlic powder
• Salt and black pepper to taste

Directions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season chicken breast with garlic powder, salt, and black pepper.
3. Brush both sides of the chicken breast with olive oil and place it on the grill. Grill for 6-7 minutes per side or until fully cooked.
4. Meanwhile, cook quinoa according to package instructions.
5. Steam broccoli florets for 3-4 minutes.
6. Serve grilled chicken breast with quinoa and steamed broccoli.

Dinner: Baked Salmon with Brown Rice and Roasted Sweet Potatoes

Ingredients:

• 4 oz of salmon fillet
• 1/2 cup of brown rice, uncooked
• 1 medium-sized sweet potato, peeled and cut into cubes
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Season salmon fillet with salt and black pepper.
3. Place salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes or until fully cooked.
4. Meanwhile, cook brown rice according to package instructions.
5. Toss sweet potato cubes with olive oil, salt, and black pepper. Roast in the oven for 20-25 minutes or until tender.
6. Serve baked salmon with brown rice and roasted sweet potatoes.

Day Two Meal Plan

• Breakfast: Cottage cheese with sliced avocado and whole wheat toast
• Snack: Carrot sticks with hummus
• Lunch: Ground turkey and bell pepper stir-fry with brown rice
• Snack: Orange slices with 1 oz almonds
• Dinner: Grilled chicken breast with roasted carrots and quinoa

Breakfast: Cottage Cheese with Avocado and Whole Wheat Toast

Ingredients:

• 1/2 cup of low-fat cottage cheese
• 1/2 ripe avocado, sliced
• 2 slices of whole wheat bread
• 1 tsp of olive oil
• Salt and black pepper to taste

Directions:

1. Toast two slices of whole wheat bread.
2. In a small bowl, mix cottage cheese with salt and black pepper.
3. In a separate pan, heat olive oil over medium heat. Add avocado slices and sauté for 2-3 minutes, until lightly browned.
4. Serve cottage cheese with sautéed avocado slices and two slices of whole wheat toast.

Lunch: Ground Turkey and Bell Pepper Stir-Fry with Brown Rice

Ingredients:

• 4 oz of ground turkey
• 1 medium-sized bell pepper, sliced
• 1/2 cup of brown rice, uncooked
• 1 tbsp of olive oil
• 1/2 tsp of garlic powder
• Salt and black pepper to taste

Directions:

1. Cook brown rice according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add ground turkey and cook for 3-4 minutes, breaking it up with a spatula.
3. Add sliced bell pepper to the skillet, and sauté for another 2-3 minutes, until the peppers are tender.
4. Season the mixture with garlic powder, salt, and black pepper.
5. Serve ground turkey and bell pepper stir-fry with cooked brown rice.

Dinner: Grilled Chicken Breast with Roasted Carrots and Quinoa

Ingredients:

• 4 oz of chicken breast, boneless and skinless
• 1/2 cup of quinoa, uncooked
• 1 cup of baby carrots
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season chicken breast with salt and black pepper.
3. Brush both sides of the chicken breast with olive oil and place it on the grill. Grill for 6-7 minutes per side or until fully cooked.
4. Meanwhile, cook quinoa according to package instructions.
5. Toss baby carrots with olive oil, salt, and black pepper. Roast in the oven for 20-25 minutes or until tender.
6. Serve grilled chicken breast with cooked quinoa and roasted carrots.

Day Three Meal Plan

• Breakfast: Greek yogurt with berries and granola
• Snack: Apple slices with 2 tbsp peanut butter
• Lunch: Turkey burger on a whole wheat bun with spinach and avocado
• Snack: Cottage cheese with sliced strawberries
• Dinner: Baked salmon with brown rice and roasted broccoli

Breakfast: Greek Yogurt with Berries and Granola

Ingredients:

• 1/2 cup of plain Greek yogurt
• 1/2 cup of mixed berries (blueberries, raspberries, strawberries)
• 1/4 cup of granola

Directions:

1. In a bowl, mix Greek yogurt and mixed berries.
2. Sprinkle granola on top of the mixture.
3. Serve cold.

Lunch: Turkey Burger on a Whole Wheat Bun with Spinach and Avocado

Ingredients:

• 4 oz of ground turkey
• 1 whole wheat bun
• 1/4 ripe avocado, sliced
• 1 cup of fresh spinach leaves
• 1/4 cup of low-fat cheddar cheese, shredded
• Salt and black pepper to taste

Directions:

1. Form ground turkey into a patty and season with salt and black pepper.
2. Heat a non-stick skillet over medium-high heat. Add the turkey patty to the skillet and cook for 3-4 minutes on each side or until fully cooked.
3. Slice the whole wheat bun and toast it lightly.
4. Assemble the burger by placing the cooked turkey patty on the bottom half of the bun, followed by sliced avocado, shredded cheddar cheese, and fresh spinach leaves.
5. Top the burger with the other half of the bun.

Dinner: Baked Salmon with Brown Rice and Steamed Broccoli

Ingredients:

• 4 oz of salmon fillet
• 1/2 cup of brown rice, uncooked
• 1 cup of broccoli florets
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Season salmon fillet with salt and black pepper.
3. Place salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes or until fully cooked.
4. Meanwhile, cook brown rice according to package instructions.
5. Steam broccoli florets for 3-4 minutes.
6. Serve baked salmon with brown rice and steamed broccoli.

Day Four Meal Plan

• Breakfast: Scrambled eggs with bell peppers and low-fat cheddar cheese, 2 slices of whole wheat toast
• Snack: Carrot sticks with hummus
• Lunch: Grilled chicken breast with quinoa and steamed spinach
• Snack: Greek yogurt with sliced strawberries
• Dinner: Ground turkey chili with sweet potato wedges

Breakfast: Scrambled Eggs with Bell Peppers and Whole Wheat Toast

Ingredients:

• 2 large eggs
• 1/2 medium-sized bell pepper, sliced
• 2 slices of whole wheat bread
• 1 tsp of olive oil
• Salt and black pepper to taste

Directions:

1. In a small bowl, whisk together eggs, salt, and black pepper.
2. Heat a non-stick skillet over medium heat. Add olive oil and sliced bell pepper, sauté for 2-3 minutes.
3. Pour the egg mixture into the skillet and stir gently with a spatula until cooked to your preference.
4. Serve with two slices of whole wheat toast.

Lunch: Grilled Chicken Breast with Quinoa and Steamed Spinach

Ingredients:

• 4 oz of chicken breast, boneless and skinless
• 1/2 cup of quinoa, uncooked
• 1 cup of fresh spinach leaves
• 1 tbsp of olive oil
• 1/2 tsp of garlic powder
• Salt and black pepper to taste

Directions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season chicken breast with garlic powder, salt, and black pepper.
3. Brush both sides of the chicken breast with olive oil and place it on the grill. Grill for 6-7 minutes per side or until fully cooked.
4. Meanwhile, cook quinoa according to package instructions.
5. Steam spinach for 1-2 minutes.
6. Serve grilled chicken breast with cooked quinoa and steamed spinach.

Dinner: Ground Turkey Chili with Sweet Potato Wedges

Ingredients:

• 4 oz of ground turkey
• 1/2 medium-sized sweet potato, cut into wedges
• 1/2 cup of canned diced tomatoes
• 1/2 cup of canned kidney beans, drained and rinsed
• 1/4 medium-sized onion, chopped
• 1 garlic clove, minced
• 1 tbsp of olive oil
• 1 tsp of chili powder
• Salt and black pepper to taste

Directions:

1. Preheat the oven to 400°F.
2. Toss sweet potato wedges with olive oil, salt, and black pepper. Roast in the oven for 20-25 minutes or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and minced garlic, and sauté for 2-3 minutes until the onion is translucent.
4. Add ground turkey to the skillet and cook for 3-4 minutes, breaking it up with a spatula.
5. Add canned diced tomatoes, canned kidney beans, chili powder, salt, and black pepper to the skillet. Simmer for 5-7 minutes.
6. Serve ground turkey chili with roasted sweet potato wedges.

Day Five Meal Plan

• Breakfast: Cottage cheese with sliced apple and whole wheat toast
• Snack: Orange slices with 1 oz almonds
• Lunch: Baked salmon with brown rice and steamed broccoli
• Snack: Carrot sticks with hummus
• Dinner: Grilled chicken breast with roasted bell peppers and quinoa

Breakfast: Cottage Cheese with Sliced Apple and Whole Wheat Toast

Ingredients:

• 1/2 cup of low-fat cottage cheese
• 1 medium-sized apple, sliced
• 2 slices of whole wheat bread
• 1 tsp of honey

Directions:

1. Toast two slices of whole wheat bread.
2. In a bowl, mix low-fat cottage cheese with honey.
3. Serve cottage cheese with sliced apple and two slices of whole wheat toast.

Lunch: Baked Salmon with Brown Rice and Steamed Broccoli

Ingredients:

• 4 oz of salmon fillet
• 1/2 cup of brown rice, uncooked
• 1 cup of broccoli florets
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Season salmon fillet with salt and black pepper.
3. Place salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes or until fully cooked.
4. Meanwhile, cook brown rice according to package instructions.
5. Steam broccoli florets for 3-4 minutes.
6. Serve baked salmon with brown rice and steamed broccoli.

Dinner: Grilled Chicken Breast with Roasted Bell Peppers and Quinoa

Ingredients:

• 4 oz of chicken breast, boneless and skinless
• 1/2 cup of quinoa, uncooked
• 1 medium-sized bell pepper, sliced
• 1 tbsp of olive oil
• 1/2 tsp of garlic powder
• Salt and black pepper to taste

Directions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season chicken breast with garlic powder, salt, and black pepper.
3. Brush both sides of the chicken breast with olive oil and place it on the grill. Grill for 6-7 minutes per side or until fully cooked.
4. Meanwhile, cook quinoa according to package instructions.
5. Toss sliced bell pepper with olive oil, salt, and black pepper. Roast in the oven for 20-25 minutes or until tender.
6. Serve grilled chicken breast with cooked quinoa and roasted bell peppers.

Day Six Meal Plan

• Breakfast: Greek yogurt with berries and granola
• Snack: Apple slices with 2 tbsp peanut butter
• Lunch: Turkey burger on a whole wheat bun with spinach and low-fat cheddar cheese
• Snack: Cottage cheese with sliced strawberries
• Dinner: Baked salmon with brown rice and roasted sweet potatoes

Breakfast: Greek Yogurt with Banana and Almonds

Ingredients:

• 1/2 cup of plain Greek yogurt
• 1 medium-sized banana, sliced
• 1/4 cup of almonds, chopped

Directions:

1. In a bowl, mix Greek yogurt and sliced banana.
2. Sprinkle chopped almonds on top of the mixture.
3. Serve cold.

Lunch: Turkey and Cheese Wrap with Baby Carrots

Ingredients:

• 4 oz of sliced turkey breast
• 1 whole wheat tortilla
• 1 slice of low-fat cheese
• 1 cup of baby carrots
• Salt and black pepper to taste

Directions:

1. Lay the whole wheat tortilla flat and place sliced turkey breast and low-fat cheese in the center of the tortilla.
2. Roll the tortilla into a wrap and secure with toothpicks if needed.
3. Serve with baby carrots and season with salt and black pepper.

Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts and Brown Rice

Ingredients:

• 4 oz of chicken thighs, boneless and skinless
• 1/2 cup of brown rice, uncooked
• 1 cup of Brussels sprouts, trimmed and halved
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Season chicken thighs with salt and black pepper.
3. Place chicken thighs on a baking sheet lined with parchment paper and bake for 20-25 minutes or until fully cooked.
4. Meanwhile, cook brown rice according to package instructions.
5. Toss Brussels sprouts with olive oil, salt, and black pepper. Roast in the oven for 20-25 minutes or until tender.
6. Serve baked chicken thighs with cooked brown rice and roasted Brussels sprouts.

Day Seven Meal Plan

• Breakfast: Scrambled eggs with spinach and low-fat cheddar cheese, 2 slices of whole wheat toast
• Snack: Orange slices with 1 oz almonds
• Lunch: Ground turkey and bell pepper stir-fry with brown rice
• Snack: Greek yogurt with berries
• Dinner: Grilled chicken breast with roasted carrots and quinoa

Breakfast: Spinach and Mushroom Omelette with Whole Wheat Toast

Ingredients:

• 2 large eggs
• 1 cup of fresh spinach leaves
• 1/2 cup of sliced mushrooms
• 1/4 cup of low-fat cheddar cheese, shredded
• Salt and black pepper to taste
• 2 slices of whole wheat bread
• 1 tsp of olive oil

Directions:

1. In a small bowl, whisk together eggs, salt, and black pepper.
2. Heat a non-stick skillet over medium heat. Add olive oil, sliced mushrooms, and fresh spinach leaves. Sauté for 2-3 minutes until the spinach is wilted.
3. Pour the egg mixture into the skillet and stir gently with a spatula until cooked to your preference.
4. Sprinkle shredded cheddar cheese on top of the omelette and fold the omelette in half.
5. Serve with two slices of whole wheat toast.

Lunch: Grilled Chicken Caesar Salad

Ingredients:

• 4 oz of chicken breast, boneless and skinless
• 2 cups of chopped Romaine lettuce
• 1/4 cup of shredded parmesan cheese
• 2 tbsp of low-fat Caesar dressing
• Salt and black pepper to taste

Directions:

1. Preheat the grill or grill pan to medium-high heat.
2. Season chicken breast with salt and black pepper.
3. Brush both sides of the chicken breast with olive oil and place it on the grill. Grill for 6-7 minutes per side or until fully cooked.
4. In a large bowl, mix chopped Romaine lettuce, shredded parmesan cheese, and low-fat Caesar dressing.
5. Slice the grilled chicken breast and place it on top of the salad.
6. Serve cold.

Dinner: Baked Salmon with Quinoa and Steamed Asparagus

Ingredients:

• 4 oz of salmon fillet
• 1/2 cup of quinoa, uncooked
• 1 cup of asparagus spears
• 1 tbsp of olive oil
• Salt and black pepper to taste

Directions:

1. Preheat oven to 400°F.
2. Season salmon fillet with salt and black pepper.
3. Place salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes or until fully cooked.
4. Meanwhile, cook quinoa according to package instructions.
5. Steam asparagus spears for 3-4 minutes.
6. Serve baked salmon with cooked quinoa and steamed asparagus.

Following a balanced and nutritious meal plan can help support weight loss goals and improve overall health. The 1,500 calorie meal plan with 150g of protein per day, combined with GLP-1 medication, can be an effective way to lose weight and manage blood sugar levels.

The meal plan provided is just one example of a healthy eating plan and can be adapted to fit individual tastes and preferences. Remember, it’s important to consult with a healthcare provider before making any significant changes to your diet or medication routine.

By prioritizing whole, nutrient-dense foods and incorporating regular exercise, you can achieve your weight loss goals and live a happier, healthier life.

Where to get Semaglutide, GLP-1 & AOD9604

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Whether you need guidance on medication dosing, meal planning, exercise routines, or any other health and wellness needs, Slym Wellness is here to support you every step of the way.

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MORE INFO:

Read my FAQ on Semaglutide & GLP-1 Medication

Read my blog about Semaglutide & GLP-1 Medication

Read about AOD9604 and its impacts on your weight loss journey