meal plan for someone on semaglutide Simple 7-Day GLP-1-Friendly Beginners You are 5 days into

Start at a lower tirzepatide dose

Starting with microdosed retatrutide during titration is not recommended

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Go-To Healthy Condiments Mustard (yellow, Dijon, spicy brown) zero calories, adds tang without sugar Salsa (fresh or jarred, no added sugar) great on eggs, salads, tacos, and grain bowls Hot Sauce boosts flavor and metabolism without extra calories (watch sodium) Vinegars (balsamic, apple cider, red wine, rice) brighten up salads, grains, and veggies Lemon or Lime Juice natural flavor enhancer and digestion-friendly Greek Yogurt a great base for creamy dressings or dips without heavy mayo Guacamole or Mashed Avocado healthy fats in moderation Hummus nutrient-dense, works as a dip or spread Tahini sesame seed paste, rich in minerals and healthy fats Pesto (light or homemade) use sparingly, but packed with flavor and nutrients Pickles/Fermented Veggies (no added sugar) gut-friendly crunch Condiments to Use in Moderation Soy Sauce or Tamari flavorful but high in sodium Ketchup only if no added sugar (look for low-sugar or make your own) BBQ Sauce choose low-sugar versions or make a homemade one with tomato paste and spices Salad Dressings stick with olive oil + vinegar or look for brands with clean ingredients Condiments to Limit or Avoid Creamy dressings like ranch, blue cheese, and Caesar (unless homemade with Greek yogurt) Regular mayo (opt for avocado mayo or Greek yogurt as a swap) Sweet chili sauce, teriyaki sauce, and other sugar-heavy glazes Syrups, honey mustard, or sweet ketchups that pack hidden sugars 3 GLP-1 Friendly Snacks Hard-boiled eggs + avocado slices 2 eggs + avocado 12g protein | 2g carbs | 14g fat Cottage cheese + cucumber + seasoning cup cottage cheese + cup cucumber 13g protein | 4g carbs | 4g fat Turkey roll-ups + hummus 3 slices turkey + 1 tbsp hummus 14g protein | 2g carbs | 4g fat 3 GLP-1 Friendly Protein Shakes Vanilla Almond Shake 1 scoop vanilla protein, 1 tbsp almond butter, 1 cup almond milk, ice 30g protein | 4g carbs | 11g fat Berry Greens Shake 1 scoop unflavored protein, cup frozen berries, 1 cup coconut milk, spinach, 1 tbsp chia seeds 28g protein | 10g carbs | 9g fat Peanut Butter Chocolate Shake 1 scoop chocolate protein, 1 tbsp PB or PB2, 1 cup almond milk 30g protein | 5g carbs | 8g fat 3 GLP-1 Friendly Meals Grilled chicken, broccoli, cauliflower rice 4 oz grilled chicken, 1 cup broccoli, cup cauliflower rice 35g protein | 8g carbs | 9g fat Salmon + avocado cucumber salad 4 oz salmon, avocado, cup cucumber, lemon juice, olive oil 32g protein | 6g carbs | 18g fat Turkey lettuce wraps 4 oz ground turkey, 2 large lettuce leaves, cup shredded carrots, 1 tbsp tahini 28g protein | 6g carbs | 12g fat Whether you're just starting on your GLP-1 journey or adjusting your routine, food matters

Gallbladder Disease Cholelithiasis (gallstones) and cholecystitis (gallbladder inflammation) have been reported more frequently in semaglutide-treated patients