ThinkGLP
Free food-first tool

GLP-1 Meal Planner

Choose a general appetite and food-preference setting to get flexible meal ideas and a shopping list. Nothing is saved or sent, and the tool does not prescribe a diet.

Choose your settings, then select “Build meal ideas.”

Your choices stay in your browser. This tool does not collect or save personal information.

How to use this planner

Use the ideas as a flexible starting point, not a fixed prescription. Swap ingredients for foods you tolerate, enjoy and can access. A balanced eating pattern can include vegetables, fruits, whole grains, protein foods, dairy or fortified alternatives and healthy fats.

When appetite is low

Some people prefer smaller portions, softer textures or simple meals when appetite is reduced. If you cannot keep fluids down, have repeated vomiting, severe pain or are struggling to eat for an extended period, contact a qualified clinician. This tool is not designed to manage those symptoms.

Food safety and personal needs

Check labels for allergies and ingredients, and follow normal food-safety practices. People with kidney disease, diabetes, pregnancy-related nutrition needs, eating-disorder history or other medical conditions may need individualized advice from a clinician or registered dietitian.

Sources and further reading

  1. NIDDK: Eating and physical activity to lose or maintain weight
  2. NIDDK: Keep active and eat healthy
  3. USDA MyPlate
  4. ThinkGLP: What to eat on a GLP-1
Educational tool disclaimer: ThinkGLP is an independent educational publisher, not a medical practice. This planner gives general meal ideas only. It does not diagnose, treat, calculate a required intake or recommend medication, supplements or dose changes.

Frequently asked questions

What should a GLP-1 meal plan include?

A general meal plan can include a variety of protein foods, vegetables, fruits, whole grains, dairy or fortified alternatives and healthy fats. Appetite, food tolerance, allergies and medical conditions vary, so a personal plan should come from a qualified professional when needed.

What can I eat when my appetite is low?

Some people find small, simple and softer foods easier to tolerate, such as yogurt, eggs, soup, tofu, oatmeal or a smoothie. Persistent inability to eat or drink, repeated vomiting or concerning symptoms should be discussed promptly with a clinician.

Does this planner calculate calories or medication doses?

No. This tool generates general meal ideas and a shopping list. It does not calculate calories, prescribe a diet, recommend supplements or provide medication instructions.