A 7-day Wegovy meal plan, built around protein

Small meals from any UK supermarket, with the protein in every meal and every day. Swap anything you won't eat, then print it for the fridge.

Free · About 90 to 105 g of protein a day · Updated 1 October 2026

The week at a glance: grams of protein in each meal (approximate)

Day	Breakfast	Lunch	Dinner	Snack	Day total
Day 1	Porridge made with oats (40 g) and semi-skimmed milk (200 ml), stirred with quark (100 g) 24 g	Two-egg omelette with lean ham (60 g) and a side salad 25 g	Turkey chilli: 5% turkey mince (125 g raw) with kidney beans and chopped tomatoes 29 g	Quark (150 g) with berries 18 g	96 g
Day 2	Scrambled egg with smoked salmon (60 g) on half a wholemeal bagel 24 g	Lentil and vegetable soup (300 g) with cooked chicken (60 g) stirred in 27 g	Prawn stir-fry: cooked king prawns (150 g), vegetables and a small portion of noodles 26 g	Skyr (150 g) 16 g	93 g
Day 3	Half a tin of baked beans and a poached egg on one slice of wholemeal toast 20 g	A tin of sardines in tomato sauce on one slice of wholemeal toast 28 g	Chicken casserole: skinless chicken thighs (100 g cooked) with carrots and onions, a small scoop of mash 27 g	Cottage cheese (150 g) with cucumber or pineapple 15 g	90 g
Day 4	0% Greek yogurt (170 g) with a small handful of granola (30 g) 20 g	Two eggs scrambled with cottage cheese (100 g) on one slice of wholemeal toast 28 g	Firm tofu (150 g) tray-baked with peppers and courgette, a small portion of quinoa 23 g	Protein shake (about 20 g of protein) 20 g	91 g
Day 5	High-protein yoghurt pot (about 20 g of protein) with fruit 20 g	Tin of tuna in spring water with sweetcorn in a wholemeal wrap 31 g	Lean beef stir-fry (100 g strips) with peppers and a small portion of rice 28 g	Glass of semi-skimmed milk (300 ml) 11 g	90 g
Day 6	Two boiled eggs, one slice of wholemeal toast and a milky tea 22 g	Chicken salad sandwich on wholemeal bread (80 g chicken) 32 g	Baked haddock fillet (150 g) with peas and a few new potatoes 35 g	Edamame beans (80 g) 9 g	98 g
Day 7	Two scrambled eggs with smoked salmon (30 g) on one slice of wholemeal toast 24 g	Small jacket potato with cottage cheese (150 g) and lean ham (60 g) 31 g	A smaller roast: pork loin (100 g, fat trimmed) with vegetables 33 g	Skyr (150 g) 16 g	104 g

Protein counts are approximate, from typical UK supermarket labels. Brands vary, so check the packet. Day 4 is vegetarian.

Print my week

How the plan works

• Protein first. Eat the protein part of your plate before the rest. If you only manage half a meal, make it that half.
• About 25 to 30 g at each meal, plus a small protein snack.
• Small, plain portions. Many people find smaller, less greasy meals easier on Wegovy.
• Keep the vegetables. They're often the first thing pushed aside on a small appetite.
• Move as well as eat. Protein works best alongside two short strength sessions a week, made a little harder over time. Sit-to-stands and wall press-ups at home count.

What our members' food diaries show

We compared ParrotPal food diaries from March to August 2026: members who told us they take a GLP-1 medicine such as Wegovy or Mounjaro, and members who don't.

What they logged	On a GLP-1	Not on one
Less than 1.0 g of protein per kg of body weight	48%	35%
Median protein a day	85 g	90 g
Greek yogurt or skyr	32%	38%
Chicken breast	41%	46%

Aggregated and anonymised ParrotPal food diaries, March to August 2026. Protein rows: several hundred members on a GLP-1 who logged food and a weight, and several thousand who don't take one. Food rows: more than 1,000 members on a GLP-1 who logged food. GLP-1 use is what members told us. These are patterns in what people logged, not proof of cause.

Shopping list

For the whole week. It updates when you swap a meal.

Shopping list for the week

Aisle	What to buy
Dairy and eggs	0% Greek yogurt, Cottage cheese, Eggs, High-protein yoghurt (about 20 g a pot), Quark, Semi-skimmed milk, Skyr
Meat and fish	5% turkey mince, Cooked chicken breast, Cooked king prawns, Haddock fillet, Lean beef stir-fry strips, Lean ham slices, Pork loin (fat trimmed), Sardines in tomato sauce, Skinless chicken thighs, Smoked salmon, Tuna in spring water
Veggie protein	Edamame beans, Firm tofu, Protein shakes (about 20 g each)
Bread and cupboard	Baked beans, Chopped tomatoes, Granola, Kidney beans, Lentil and vegetable soup, Noodles, Porridge oats, Quinoa, Rice, Sweetcorn, Wholemeal bagels, Wholemeal bread, Wholemeal wraps
Fruit and veg	A small baking potato, Berries, Carrots, onions and celery, Frozen peas, Fruit, Peppers and courgettes, Potatoes, Salad, Stir-fry vegetables, Vegetables for a roast

When you can't face a meal

Swap in one of these, each about 15 to 20 g of protein: a pot of skyr or 0% Greek yogurt; 150 g of cottage cheese; a protein shake or protein milk; two boiled eggs and a glass of milk. About half of our members on a GLP-1 log a protein supplement such as a shake or bar. Use them alongside food rather than instead of it.

What's your own protein number?

This plan lands at about 90 to 105 g a day. Your target depends on your height and weight; the calculator works it out in 10 seconds and this page will show it against every day.

Work out my protein Free LeanShield score

Questions people ask

Also from ParrotPal

• A 7-day Mounjaro meal plan
• Protein calculator