This 7-day keto meal plan is designed specifically for GLP-1 medication users who want to lose weight, prevent muscle loss, and avoid nausea while staying in ketosis.

What You’ll Get:
✅ High-protein meals (to maintain muscle)
✅ Easy-to-digest foods (to reduce nausea)
✅ Balanced electrolytes (to prevent fatigue)
✅ Low-carb, nutrient-rich options (for ketosis & satiety)

💡 Meal Plan Guidelines for GLP-1 Keto Users

🔹 Meal Frequency: Since GLP-1 meds reduce appetite, stick to 2-3 small meals per day instead of large portions.
🔹 Protein First: Always prioritize protein to prevent muscle loss (aim for 80-100g per day).
🔹 Healthy Fats: Choose olive oil, avocados, fatty fish, and nuts over heavy dairy.
🔹 Hydration: Drink electrolyte water (sodium, potassium, magnesium) to prevent keto flu.
🔹 Avoid Heavy Foods: Minimize greasy, fried foods that worsen nausea.

📅 7-Day Keto Meal Plan for GLP-1 Users

📝 DAY 1

🥣 Breakfast: Chia Seed Pudding with Almond Butter

• 2 tbsp chia seeds

• ¾ cup unsweetened almond milk

• 1 tbsp almond butter

🥗 Lunch: Grilled Chicken & Avocado Salad

• 4 oz grilled chicken

• ½ avocado

• 1 cup mixed greens

🍳 Dinner: Salmon with Roasted Asparagus

• 4 oz baked salmon

• 6 spears roasted asparagus

• 1 tbsp olive oil

🥑 Snack: Cottage Cheese with Pumpkin Seeds

• ½ cup full-fat cottage cheese

• 1 tbsp pumpkin seeds

📝 DAY 2

🍳 Breakfast: Scrambled Eggs with Smoked Salmon

• 2 eggs

• 2 oz smoked salmon

• 1 tbsp butter

🥣 Lunch: Bone Broth Soup with Spinach

• 1 cup bone broth

• ½ cup spinach

• 1 scoop collagen protein

🥗 Dinner: Ground Turkey & Zucchini Noodles

• 4 oz ground turkey

• 1 cup zucchini noodles

• 1 tbsp pesto

🥒 Snack: Cucumber Slices with Cream Cheese

• 4 cucumber slices

• 1 tbsp cream cheese

📝 DAY 3

🥑 Breakfast: Greek Yogurt with Berries & Nuts

• ½ cup full-fat Greek yogurt

• 5-6 raspberries

• 1 tbsp walnuts

🥗 Lunch: Tuna Salad Lettuce Wraps

• 4 oz tuna

• 2 tbsp mayo

• 3 romaine lettuce leaves

🥩 Dinner: Ribeye Steak & Garlic Butter Broccoli

• 5 oz ribeye steak

• 1 cup steamed broccoli

• 1 tbsp garlic butter

🥜 Snack: Handful of Almonds

• 10 almonds

📝 DAY 4

🍳 Breakfast: Hard-Boiled Eggs with Olive Oil

• 2 boiled eggs

• 1 tsp olive oil

🥣 Lunch: Cauliflower Rice Bowl with Shrimp

• 4 oz shrimp

• 1 cup cauliflower rice

• 1 tbsp coconut oil

🥗 Dinner: Baked Chicken Thighs & Brussels Sprouts

• 4 oz chicken thighs

• 6 Brussels sprouts

• 1 tbsp butter

🥑 Snack: ½ Avocado with Sea Salt

📝 DAY 5

🥑 Breakfast: Keto Smoothie

• ½ avocado

• 1 cup almond milk

• 1 scoop whey protein

🥗 Lunch: Egg Salad with Spinach

• 2 boiled eggs

• 1 tbsp mayo

• 1 cup spinach

🥩 Dinner: Pan-Seared Cod with Cauliflower Mash

• 4 oz cod

• ½ cup mashed cauliflower

• 1 tbsp butter

🥜 Snack: 1 tbsp Peanut Butter

📝 DAY 6

🥣 Breakfast: Cottage Cheese with Walnuts & Cinnamon

• ½ cup cottage cheese

• 1 tbsp walnuts

• Sprinkle of cinnamon

🥗 Lunch: Turkey Roll-Ups with Cheese

• 4 slices turkey

• 2 slices cheddar cheese

🥩 Dinner: Grilled Lamb Chops with Roasted Eggplant

• 4 oz lamb chops

• ½ cup roasted eggplant

• 1 tbsp olive oil

🥑 Snack: 5 Olives & String Cheese

📝 DAY 7

🍳 Breakfast: Scrambled Eggs with Goat Cheese

• 2 eggs

• 1 tbsp goat cheese

• 1 tbsp butter

🥗 Lunch: Avocado Chicken Salad

• 4 oz grilled chicken

• ½ avocado

• 1 tbsp olive oil

🥩 Dinner: Keto Taco Bowl

• 4 oz ground beef

• ½ cup shredded lettuce

• 2 tbsp sour cream

🥒 Snack: Pickle Spears & Cheese Cubes

Additional Tips for GLP-1 Users on Keto

✅ If Nausea Occurs: Stick to bland, soft-textured foods (bone broth, Greek yogurt, eggs).
✅ If You Feel Weak: Increase your electrolytes (Himalayan salt, magnesium, potassium).
✅ If You Struggle to Eat Enough Protein: Add collagen peptides to your coffee or broth.
✅ If Constipation Happens: Eat more fiber (chia seeds, leafy greens) & drink more water.

Final Thoughts

This custom keto meal plan is GLP-1-friendly and designed to keep you in ketosis, support muscle retention, and reduce nausea while boosting energy levels.