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GLP-1 meal plan: what to eat on shot day and every day after
For people already prescribed GLP-1 medication. Weight Easy does not prescribe, sell or arrange medication. Your prescriber makes treatment and dose decisions.
By the Weight Easy Editorial Team ·
✓ Free to download
Quick answer: On shot day, eat small, plain meals and sip water, because nausea is most likely in the first 24 to 72 hours. On days 2 and 3 appetite is lowest, so put protein first in every small meal. Days 4 and 5 suit fuller balanced plates. On days 6 and 7 hunger returns, so plan protein and fibre at every meal.
Weekly injections
- Mounjaro (tirzepatide)
- Zepbound (tirzepatide)
- Ozempic (semaglutide)
- Wegovy (semaglutide)
- Generic semaglutide for diabetes (Obeda, Sematrinity, GLIPIQ)
- Generic semaglutide for weight (Noveltreat)
- Yurpeak (tirzepatide)
- Compounded semaglutide
- Compounded tirzepatide
- Trulicity (dulaglutide)
- Bydureon BCise (exenatide extended-release)
Daily injections
- Saxenda (liraglutide)
- Victoza or generic liraglutide
- Byetta (exenatide)
Daily tablets
- Wegovy pill (oral semaglutide)
- Rybelsus 1.5, 4 or 9 mg, or Ozempic tablets (oral semaglutide)
- Rybelsus 3, 7 or 14 mg (oral semaglutide)
- Foundayo (orforglipron)
- Sunday
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
Fill in the form to see your result
Still needed: your medication, your injection day, how you eat.
Works with: Mounjaro, Zepbound, Ozempic, Wegovy, Wegovy pill, Rybelsus, Ozempic tablets, Saxenda, Victoza, Trulicity, Bydureon BCise, Byetta, Foundayo, Yurpeak, Obeda, Noveltreat, Semaglyn, Sematrinity, GLIPIQ, compounded semaglutide, compounded tirzepatide.
Free to download
Get a new plan every day, built around your shot
Weight Easy creates your meal plan from your injection day, symptoms and food preferences, and changes it when you feel sick or extra hungry. Snap a photo of any meal and Weight Easy's AI coach tells you how it fits today.
- Daily plans that follow your cycle day
- Photo meal logging with protein estimates
- Swaps when you feel nauseous or hungry
- Dietitian-set rules, personalised by Weight Easy's AI coach
Free to download. Subscription for full features, with a 7-day free trial on the yearly plan. For people already prescribed GLP-1 medicine. Weight Easy does not prescribe, sell or arrange medicine. Follow the treatment instructions from your prescribing clinician.
Read the complete guide
The calculator stays free on this page. Its longer explanatory article, medicine-specific FAQ and cited sources live in the Weight Easy blog, alongside the other health and tracking guides.
Read the guide and FAQ →Related guides
- What to Eat While Taking MounjaroLearn about appropriate foods to eat while using Mounjaro, with advice aimed at supporting weight loss and overall well-being.
- What to Eat While Taking OzempicFind evidence-informed guidance on dietary choices to consider while using Ozempic to support weight loss and treatment tolerance.
- Foods to Avoid on Mounjaro: What Makes Side Effects WorseIdentify foods that may increase side effects when taking Mounjaro and understand when to seek medical advice.
- What to Eat on GLP-1 If You Follow an Indian DietExplore dietary options compatible with GLP-1 treatments while following an Indian diet including staples like rice, roti, and dal.
- A Zepbound Shot Day Checklist You Can Actually Repeat Every WeekUse a repeatable Zepbound shot day checklist to stay organized, reduce decision fatigue, and make weekly injections easier to manage.
Sources and limits
- Meal rules set by the Weight Easy dietitian team.
- Timing of nausea and appetite changes: Ozempic, Wegovy and Mounjaro prescribing information.
This tool is for education. It does not diagnose, prescribe or change a dose. Always follow your prescriber and the leaflet that came with your medication.