Day 1 · Soft start
Yogurt with soft fruit, egg on toast, soup with beans or chicken.
Free printable plan
A week of meals that can flex with your appetite.
Use this as a gentle starting point: smaller portions, easy swaps and rescue options for days when nothing sounds good.
Seven simple anchors
Day 2 · Small and steady
Oatmeal, cottage cheese with crackers, rice with tofu or fish.
Day 3 · No-cook option
Hummus and pita, a smoothie with yogurt, or a ready-made soup.
Day 4 · Something familiar
Choose a meal you already know feels comfortable and make a smaller portion.
Day 5 · Leftovers first
Reuse yesterday’s protein or vegetables with rice, noodles, toast or potatoes.
Day 6 · Rescue meal
Keep it easy: soup, yogurt, eggs, toast, crackers or a small smoothie.
Day 7 · Review gently
Write down what felt tolerable and carry those ideas into next week.
Keep the plan flexible
- Start with a small portion and pause before adding more.
- Swap meals when appetite or tolerance changes.
- Keep protein, fiber and hydration as supportive context, not a score.
- Ask your clinician or registered dietitian for advice specific to you.
This is general information, not medical advice or a treatment plan. Follow your prescriber’s guidance and seek medical advice for symptoms that concern you.
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Open GLP-1 Companion and start with this free plan. Pro adds richer meal planning, grocery-list support, leftovers and longer-term insights when you want more structure.