Note: This guide is specifically designed with the nutritional needs and caloric baselines of women in mind. If you are male, you will likely need to increase these portion sizes (especially protein) to meet higher metabolic demands. However, please note that for many individuals in their first week, 1,500 calories may feel like a lot to stomach due to rapid changes in satiety. Always prioritize your body's 'stop' signals over the plate.
Part 1: The Biology of Week 1
In 2026, millions of Americans are starting GLP-1 medications. While the ‘food quiet’ is a biological superpower, it requires a strategic approach to nutrition. Your body is undergoing a massive shift: delayed gastric emptying. Your stomach is now a slow-moving conveyor belt. If you overfill it, or fill it with the wrong fuels, you will experience the side effects that derail most beginners.
The Golden Rules
1. Protein First: Always eat your protein before your fiber or carbs. You will hit a “brick wall” of fullness quickly; make sure the muscle-protecting nutrients get in first.
2. Hydration with Purpose: Water alone isn’t enough. You need electrolytes to prevent the “Ozempic Headache” caused by rapid shifts in fluid balance.
3. The Stop Signal: If you feel pressure in your upper chest, stop immediately. Do not “finish the plate.”
Part 2: The Gentle Entry Strategy
This plan targets approximately 1,500 calories per day to sustain energy while prioritizing easy digestion.
Day 1: Shot Day
Strategy: Pre-emptive strike with hydration and solid protein.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 3 Scrambled Eggs + 1/2 Avocado + 1 slice Toast | 24g | 450 | High-energy “load-in” pre-shot. |
| Lunch | 5oz Grilled Chicken + 1 cup Quinoa | 45g | 400 | Focus on solid protein base. |
| Snack | Protein Shake + 1 tbsp Peanut Butter | 30g | 250 | Liquid protein is easier post-shot. |
| Dinner | 4oz Ground Turkey + 1/2 cup Sweet Potato | 28g | 400 | Bland carbs to settle for the night. |
Daily Totals: 127g Protein / 1,500 Calories
Day 2: The Peak
Strategy: Soft solids and calorie-dense liquids.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 1 cup Full-fat Greek Yogurt + 1/4 cup Granola | 25g | 350 | Probiotics for gut health. |
| Lunch | Cottage Cheese (1 cup) + 10 Crackers + Berries | 28g | 400 | Salty crackers settle the stomach. |
| Snack | Protein Smoothie (Oat Milk, Banana, Whey) | 30g | 400 | Calorie-dense but easy to sip. |
| Dinner | 5oz White Fish + 1 cup Mashed Potatoes | 30g | 350 | Soft solids during the nausea peak. |
Daily Totals: 113g Protein / 1,500 Calories
Day 3: The Pivot
Strategy: Odor control and transition to solids.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | Overnight Oats (1 cup) + 1 scoop Whey | 35g | 450 | Cold and low-odor for sensitivity. |
| Lunch | Large Tuna Salad (2 cans) with Mayo on Sourdough | 50g | 500 | Healthy fats boost calories. |
| Snack | 1 Hard-boiled Egg + 1oz Almonds | 12g | 200 | Dense nutrients for afternoon energy. |
| Dinner | 4oz Cold Turkey + 1/2 cup Carrots + 1oz Cheese | 30g | 350 | Simple textures to end the day. |
Daily Totals: 127g Protein / 1,500 Calories
Day 4: Reintroducing Fiber
Strategy: Steamed fiber to prevent bloating.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 2 Eggs + 1 Sausage Link + Steamed Spinach | 20g | 400 | Magnesium for the “headache window.” |
| Lunch | Chicken & Veg Soup (Large) + Small Salad | 35g | 450 | Cooked fiber is easier to digest. |
| Snack | Protein Bar + 1 Apple | 20g | 250 | Convenience for stabilizing sugar. |
| Dinner | 5oz Ground Turkey + Zucchini + 1/2 cup Pasta | 35g | 400 | Energy-rich but light on the gut. |
Daily Totals: 110g Protein / 1,500 Calories
Day 5: The Protein Anchor
Strategy: Testing solid textures as the body stabilizes.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | Protein Smoothie (Nut butter + Berries) | 35g | 450 | High calories without the “full” feeling. |
| Lunch | 6oz Shrimp + 1 cup Quinoa + Olive Oil | 40g | 450 | Healthy fats for hormone support. |
| Snack | 1 cup Cottage Cheese + 1/4 cup Nuts | 30g | 300 | Maximum protein density. |
| Dinner | 5oz Air-fried Chicken + Asparagus + Butter | 35g | 300 | Solid textures for energy. |
Daily Totals: 140g Protein / 1,500 Calories
Day 6: Solid Foundation
Strategy: The 2026 Plate – Balanced and calorie-conscious.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 3-Egg Omelet with Feta and Spinach | 28g | 400 | High density for weekend activity. |
| Lunch | 6oz Salmon + Small Sweet Potato + Greens | 40g | 500 | Omega-3s for metabolic health. |
| Snack | Greek Yogurt + Honey + Walnuts | 20g | 300 | Healthy fats to hit the target. |
| Dinner | 4oz Roast Beef + 1/2 cup Mashed Carrots | 28g | 300 | Iron and B12 support. |
Daily Totals: 116g Protein / 1,500 Calories
Day 7: Preparation Day
Strategy: Clearing the gut for the next dose.
| Meal | Food Item | Protein | Calories | Utility Note |
| Breakfast | 2 Eggs + 1/2 Avocado + 1 slice Toast | 16g | 400 | Solid morning base. |
| Lunch | Lentil Soup (2 cups) + 1 oz Cheese | 25g | 450 | High fiber before tomorrow’s shot. |
| Snack | Protein Shake + 1 Banana | 30g | 300 | Liquid energy to clear the gut. |
| Dinner | 5oz Poached Chicken + 1/2 cup White Rice | 35g | 350 | Gentle finish to the first week. |
Daily Totals: 106g Protein / 1,500 Calories
Part 3: The Emergency Kit Shopping List
Protein Staples: Whey isolate, Greek yogurt, canned tuna, shrimp, eggs.
The Side-Effect Slayers: Electrolyte powder, ginger chews, peppermint tea.
Calorie Boosters: Avocado, almond butter, olive oil, walnuts.
Part 4: Troubleshooting the First 168 Hours
The Brick Wall: If you get full after three bites, save the rest for a ‘mini-meal’ later.
The Sulphur Burp Fix: Swap solids for liquids if you feel digestion has stalled.
No Bubbles: Avoid carbonation to prevent painful bloating in a slow stomach.
Hi all! I’m Cora Benson, and I’ve been blogging about food, recipes and things that happen in my kitchen since 2019.