GLP-1 Diet Plan PDF
GLP-1 diet plan PDF: print a free blank 7-day meal plan, or download it as a PDF file.
7-Day GLP-1 Meal Plan
| Meal | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Protein (g) |
Write each food, its portion and its protein in grams. Protein per portion: see the food table at glp1mealplanapp.com. No calorie targets. Education only.
Paste this code into your page. It shows the GLP-1 protein calculator with one plain credit link.
Learn
What is on this page
There are two ways to get a plan on paper. Print the blank sheet on this page and fill it in by hand. Or build a filled-in plan in the GLP-1 meal plan builder, with your own foods and the protein in each meal, and tap "Download PDF" for a real PDF file.
Both are free. There is no sign-up and no email, and nothing you type is sent anywhere.
Blank plan or filled-in plan
| Blank plan (this page) | Filled-in plan (meal plan builder) | |
|---|---|---|
| What you get | Empty boxes for 7 days | Foods, portions and protein for 7 days |
| Meals a day | 2 to 6 rows | 2 to 6 meals and snacks |
| Protein numbers | You write them in | Worked out from USDA data |
| Protein target | A line to write one in | Optional box you fill in |
| File | Ready-made PDF or print to PDF | A PDF file with the week, a shopping list and sources, or print |
Pick the number of meals above the sheet, then print. The ready-made PDF files have 3 meals a day.
How to save the meal plan as a PDF
For a filled-in plan, tap "Download PDF" under the plan in the meal planner. The file, my-glp1-meal-plan.pdf, is made in your browser. It has your 7 days, your picks, a shopping list, your target if you typed one and the sources.
To print a sheet or save it as a PDF from the print window:
- Tap "Print or save as PDF" (on the planner, "Print").
- In the print window, find the printer or destination list.
- Pick "Save as PDF" (on some phones, "Save to Files").
- Save it where you want it.
The page prints only the plan. It turns the page on its side so all 7 days fit across. We tested this in Chromium, the open source base of Chrome. We have not yet tested Safari, Firefox or a paper printer.
Print test
We printed filled-in plans to PDF in headless Chromium, with the longest food names in the list, to see how many meals fit on one page.
| Paper | Meals a day that fit on one page | Pages for a full 6 meal plan |
|---|---|---|
| US Letter (11 x 8.5 in), landscape | 5 of 6 | 2 |
| A4 (297 x 210 mm), landscape | 6 of 6 | 1 |
How to fill in the blank plan
- Foods and portions. Write each food and its portion in the box for that meal and day.
- Protein. The food table on the GLP-1 meal plan page lists the protein in one portion of each food, from USDA data.
- Recipes. The GLP-1 recipes page has 10 simple meals with the protein in each serving.
- Target. If you and your clinician chose a protein target, write it at the top. The GLP-1 protein calculator shows published ranges for your weight.
Sources: USDA FoodData Central, SR Legacy foods (April 2018 release).
What the PDF leaves out
The sheet has no calorie boxes and no preset protein target. It is the same plan for every GLP-1 medicine, because the 2025 joint advisory does not split its advice by medicine. It is a planning sheet, not medical advice.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457.
Questions
Is there a free GLP-1 diet plan PDF?
Yes. Download the blank 7-day PDF on this page, or print the sheet. To get a filled-in plan, build one in the meal planner and tap "Download PDF". Both are free, with no email.
Is there a free printable GLP-1 meal plan?
Yes. The blank sheet on this page prints on one page in landscape, with 2 to 6 meals a day. The meal planner also prints a filled-in week with foods, portions and protein.
Is there a 7-day Ozempic meal plan?
This site has one 7-day plan for every GLP-1 medicine, including Ozempic. It does not change by brand. Build yours in the meal planner, or print the blank sheet here.
Is there a Mounjaro meal plan PDF?
The same PDF works for Mounjaro and every other GLP-1 medicine. Nothing on it is tied to a brand, since the joint advisory treats GLP-1 medicines as a single group.
Sources
2 sources with read dates
- USDA FoodData Central, SR Legacy (April 2018) data download, US Department of Agriculture, read 2026-10-06
- Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory, Mozaffarian D and others, Am J Clin Nutr 2025;122:344-367, PMID 40450457; full text read on PubMed Central (PMC12612741), read 2026-10-06