Little & Often
Meal plan

A free 7-day GLP-1 meal plan

This example week is built around a weekly dose on Monday. The first two days are gentle and no-cook, the middle of the week has proper cooked meals, and Sunday is a batch-cooking day for the week ahead.

Updated 11 October 2026 · Little & Often

Meal prep containers with salmon and vegetables

The week at a glance

Mon · Dose daySkyr berry pot · Glass of milk · Cottage cheese oatcakes · Chicken orzo soup (from the freezer) · Berry smoothie84g
Tue · Day afterOvernight oats · Boiled eggs · Miso soup with tofu · Chicken orzo soup · Yoghurt pot87g
Wed · SettlingEgg muffins · Tuna and white bean salad · Edamame · Glass of milk · Turkey meatballs81g
Thu · StrongerScrambled eggs with smoked salmon · Chicken salad · Quark with fruit · Baked salmon with green beans82g
Fri · StrongerSkyr berry pot · Jacket potato with tuna · Mini cheeses · Turkey meatballs with a little pasta75g
Sat · StrongerPorridge with peanut butter · Prawn wrap · Cottage cheese oatcakes · Chicken traybake77g
Sun · Prep dayOvernight oats · Leftover traybake · Yoghurt pot · Red lentil soup. Batch cook soup and egg muffins for Mon and Tue77g

Daily protein is approximate and assumes small portions. If your dose day isn't Monday, shift the whole week so the gentle days line up with it.

Shopping list for the week

Fridge

Plain skyr (4 × 150g) · Semi-skimmed milk (2 pints) · Cottage cheese (2 tubs) · 12 eggs · Smoked salmon · Quark · Protein yoghurt pots · Mini cheeses · Cheddar · Cooked chicken pieces · Firm tofu

Meat and fish

Chicken breasts (600g) · Lean turkey mince (500g) · 2 salmon fillets · Cooked king prawns

Cupboard

Porridge oats · Oatcakes · Orzo · 2 tins tuna · Cannellini beans · Red lentils · Chopped tomatoes · Passata · Miso paste · Stock cubes · Peanut butter

Fruit, veg and freezer

Frozen berries · Bananas · Apples · Lemons · Spinach · Cherry tomatoes · Cucumber · Onions · Carrots · Green beans · New potatoes · Edamame

Make it fit you

This example week can't know your dose day, your appetite, what you won't eat, your supermarket or your protein target. Our quiz takes a couple of minutes and shows you a free sample day built around those answers.

Recipes to try

Lemon chicken and orzo soup
Batch cook

Lemon chicken and orzo soup

A light, brothy soup that freezes well, so a gentle meal is always ready.

26g protein per portion30 minMakes 4

You need

  • 400g skinless chicken breast
  • 1 onion, finely chopped
  • 2 carrots, diced
  • 1.2 litres chicken stock
  • 100g orzo
  • 1 lemon
  • Handful of spinach

Method

  1. Soften the onion and carrot in a little oil for 5 minutes.
  2. Add the stock and the whole chicken breasts. Simmer for 15 minutes, then lift the chicken out and shred it.
  3. Add the orzo and cook for 8 minutes.
  4. Return the chicken, stir in the spinach and the lemon juice, and season.
  5. Cool and freeze in single portions.
Turkey meatballs in tomato sauce
Batch cook

Turkey meatballs in tomato sauce

Small meatballs are easy to portion: eat two or three and save the rest.

28g protein per portion35 minMakes 4

You need

  • 500g lean turkey mince
  • 1 egg
  • 2 tbsp grated parmesan
  • 1 garlic clove, grated
  • 1 jar or 2 tins tomato sauce or passata
  • Basil

Method

  1. Mix the mince, egg, parmesan and garlic, then roll into about 20 small balls.
  2. Brown them in a little oil.
  3. Pour over the sauce and simmer for 15 minutes until cooked through.
  4. Serve with a little pasta or mash, or on their own. Freeze in portions.
Cheese and spinach egg muffins
Batch cook

Cheese and spinach egg muffins

Bite-sized and good cold, so they work as breakfast or a snack.

16g protein per portion25 minMakes 3

You need

  • 6 eggs
  • 40g grated cheddar
  • Handful of spinach, chopped
  • 4 cherry tomatoes, chopped
  • Black pepper

Method

  1. Heat the oven to 190C (170C fan) and oil a 6-hole muffin tin.
  2. Beat the eggs, then stir in everything else.
  3. Divide between the holes and bake for 18 to 20 minutes until set.
  4. Cool and keep in the fridge for up to 3 days. Two muffins is one serving.

Questions people ask

Is there a free Mounjaro meal plan?

Yes, the 7-day plan on this page is free. If you'd like one fitted to your own dose day, appetite and supermarket, you can see a free personalised sample day first.

How much protein should a GLP-1 meal plan have?

It depends on your size. Many people need roughly 60 to 100g a day. Our free protein calculator gives a personal number.

Does this plan work if I'm not on GLP-1 medication?

Yes. Small, high-protein meals suit anyone with a small appetite. Just ignore the dose-day labels.

Read next

NewWhat to eat on injection dayGentle, high-protein foods for the day of your weekly GLP-1 injection and the day after: no-cook ideas, drinkable protein and what to batch cook beforehand.NewHow much protein do I need?Free protein calculator for people on Mounjaro, Wegovy or Ozempic, or with a small appetite. Enter your height and weight in stone or kg to get a daily target and what it looks like in food.NewWhat to eat on Mounjaro or WegovyA practical UK guide to eating on GLP-1 medication: protein first, small and often, gentle foods for dose day, and a sample day of meals with protein counts.

General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.

See a free sample day of meals made for youTry it free