Meal Planning & Nutrition Tips

Introduction

Meal planning can simplify your week, reduce food waste, and help you maintain a nutrient-rich diet while using GLP-1 medications. The key is to focus on whole foods, balance your macronutrients, and keep portions appropriate to your appetite.

Core Principles of Nutrition-Forward Meal Planning

  • Build around protein: Include lean protein in every meal to maintain muscle and curb hunger.
  • Fill half your plate with non-starchy vegetables: They’re low in calories but high in fiber, vitamins, and minerals.
  • Smart carbs: Choose whole grains, legumes, or starchy vegetables for sustained energy and fullness.
  • Healthy fats in moderation: A small amount of avocado, nuts, seeds, or olive oil adds flavor and promotes satiety.

Portion Control Tips

  • Use measuring cups or a food scale when prepping meals for better portion awareness.
  • Listen to your body’s hunger and fullness signals—stop eating when satisfied, not stuffed.
  • Pre-portion snacks (like nuts, fruit, yogurt) in small containers to prevent overeating.
  • Use smaller plates and bowls to help control visual cues that influence how much we eat.

Sample Daily Meal Plan (1,500–1,600 calories)

Breakfast

  • 2 scrambled eggs with spinach and tomato
  • 1 slice whole grain toast with 1 tsp avocado
  • 1 small apple

Lunch

  • Grilled chicken breast (3–4 oz)
  • Mixed greens salad with olive oil & vinegar dressing
  • 1/2 cup quinoa or brown rice

Snack

  • Greek yogurt (unsweetened) with 1 tbsp chia seeds and berries

Dinner

  • Baked salmon (4 oz)
  • Steamed broccoli and roasted sweet potato (1/2 cup each)

Meal Prep Suggestions

  • Batch cook proteins (chicken, tofu, fish) and store in fridge/freezer.
  • Pre-chop vegetables and store in containers for fast salad or stir-fry assembly.
  • Use bento boxes or divided containers to create portioned meals for the week.
  • Make sauces and dressings in advance to elevate simple meals quickly.

Tools for Success

  • Download a free 7-day meal planner or use an app to log meals and track nutrients.
  • Grocery shop with a list based on your weekly plan to stay on budget and reduce impulse buys.
  • Prep meals that reflect your cultural preferences to maintain enjoyment and satisfaction.

References

  1. Harvard T.H. Chan School of Public Health. “The Nutrition Source: Healthy Meal Planning.” 2023.
  2. Academy of Nutrition and Dietetics. “How to Build a Healthy Plate.” Updated 2023.
  3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). “Portion Distortion.”
  4. NIH Office of Dietary Supplements. “Meal Planning for Weight Loss.” Updated 2024.