7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of August 10 + Grocery Lists for Every Recipe

Q: How much protein is in this plan?

Every dinner has at least 25g of protein and breakfasts run about 14–21g. Exact numbers are estimates and vary by recipe — check each recipe card for its own values.

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I’m back with this week’s meal plan! 🎉 August is winding down but still hot, so this one keeps the grill and the crockpot doing the work — cool salads for lunch, a couple of viral copycats, and only two oven dinners all week. High protein all week, with a printable grocery list for every single recipe.

💥 High Protein Snacks That Make This Meal Plan Way Easier 💥

If you’re trying to stay on track, these are the snacks I always keep on hand 👇

🥜 Roasted Salted Pistachios Variety Pack
🍟 Wilde Protein Chips Variety Pack
🥣 Magic Spoon High Protein Cereal
🥩 Chomps Beef Jerky
🥜 Second Nature Keto Crunch Smart Mix

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7-Day Calorie Deficit Meal Plan (Breakfast, Lunch & Dinner)

Short, clear, and easy to follow — this weekly meal plan is designed to keep you full, satisfied, and on track.

High Protein Weekly Meal Plan That Actually Keeps You Full

Every day includes high protein meals to help support your goals while keeping things simple and delicious.

GLP-1 Friendly Meal Plan for the Week

If you’re following a GLP-1 meal plan, these meals are balanced, easy to eat, and not overwhelming.

The 7-Day Plan

A note on nutrition: the numbers below are estimates. Actual values vary with the brands you buy, your portion sizes, and any swaps you make. Where a recipe card publishes its own nutrition, those figures are shown (“per recipe card”); the rest are our estimates. Always double-check against your own ingredients and plan.

Monday

Breakfast: Oatmeal Chocolate Chip Banana Muffins
Nutrition snapshot: ~19g protein / ~240 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Oatmeal Chocolate Chip Banana Muffins — grab-and-go, freezer-friendly

Lunch: Cottage Cheese Crunch Bowl
Nutrition snapshot: 9g protein / 240 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Cottage Cheese Crunch Bowl — no-cook, crunchy, protein-packed

Dinner: Easy Crockpot Chicken Piccata
Nutrition snapshot: 52g protein / 360 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Easy Crockpot Chicken Piccata — our most-loved dinner, set-and-forget

Tuesday

Breakfast: Peach Cobbler Cheesecake Protein Bars
Nutrition snapshot: 14g protein / 227 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Peach Cobbler Cheesecake Protein Bars — make-ahead, late-summer peach

Lunch: Creamy Cajun Shrimp Zoodle Bowls
Nutrition snapshot: ~29g protein / ~300 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Creamy Cajun Shrimp Zoodle Bowls — quick, low carb, high protein

Dinner: Crunchwrap Supreme Egg Rolls
Nutrition snapshot: 44g protein / 600 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Crunchwrap Supreme Egg Rolls — Taco Bell copycat, air-fryer crispy

Wednesday

Breakfast: Banana Nut Protein Pancakes
Nutrition snapshot: 39g protein / 610 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Banana Nut Protein Pancakes — stovetop, kid-approved

Lunch: Same as yesterday 😉

Dinner: Creamy Crockpot Greek Chicken
Nutrition snapshot: ~33g protein / ~330 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Creamy Crockpot Greek Chicken — no-oven, tangy and creamy

Thursday

Breakfast: WW 0-Point Egg Shakshuka
Nutrition snapshot: ~18g protein / ~190 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Egg Shakshuka — savory, stovetop, 0-point

Lunch: Copycat Chili’s Caribbean Chicken Salad
Nutrition snapshot: ~30g protein / ~340 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Copycat Chili’s Caribbean Chicken Salad — sweet-savory copycat

Dinner: Grilled Beef Steak Salad with Thai Dressing
Nutrition snapshot: 24g protein / 379 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Grilled Beef Steak Salad with Thai Dressing — grill night, no oven

Friday

Breakfast: Same as yesterday 😉

Lunch: Grilled Chicken Watermelon Salad
Nutrition snapshot: 36g protein / 380 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Grilled Chicken Watermelon Salad — sweet, savory, end-of-summer

Dinner: Crockpot Chicken, Broccoli & Rice Casserole
Nutrition snapshot: ~30g protein / ~380 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Crockpot Chicken, Broccoli & Rice Casserole — one-pot comfort, no oven

Saturday

Breakfast: Blueberry Lemon Dutch Baby
Nutrition snapshot: 8g protein / 190 cal (per recipe card)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Blueberry Lemon Dutch Baby — weekend brunch treat

Lunch: Same as yesterday 😉

Dinner: Chicken Biscuit Casserole Drenched in Hot Honey
Nutrition snapshot: ~29g protein / ~410 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Chicken Biscuit Casserole Drenched in Hot Honey — savory-sweet comfort bake

Sunday

Breakfast: Same as yesterday 😉

Lunch: Blistered Mango Chicken Skillet
Nutrition snapshot: ~38g protein / ~400 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Blistered Mango Chicken Skillet — sticky sweet-garlic glaze, 15-minute skillet

Dinner: Healthy Shrimp Pierogi Casserole
Nutrition snapshot: ~26g protein / ~400 cal (estimated)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click here to print

Healthy Shrimp Pierogi Casserole — cozy bake to end the week

Nutrition at a Glance

With real recipe-card numbers where they exist, the three meals below land roughly 840–1,240 calories a day and 72–101g of protein. Dinners run 24–52g of protein; breakfasts vary a lot, from 8g on the Dutch baby to 39g on the protein pancakes. These three meals alone are not a full day for most people — plan on adding snacks, larger portions, or a fourth mini-meal to reach your own calorie and protein target. All numbers are estimates — actual values depend on brands, portions, and swaps, and where a recipe card lists its own nutrition those figures are used. Add a protein snack or two to hit your own target. Your calorie needs vary based on your body, activity, and any medication — use this as a starting framework and check with your provider or dietitian before making big changes.

My Best Tips for This Week

Keep the oven mostly off — the grill, crockpot, and air fryer cover five of the seven dinners; only Saturday and Sunday bake.
Focus on protein first to stay full, especially on a GLP-1 plan.
Use the printable grocery lists to shop smarter.
Lean on the no-cook salads for hot afternoons.
Repeat meals you love — consistency beats novelty.
Stay hydrated as the heat holds on.

FAQ

What is a calorie deficit meal plan?
It’s a week of meals built to keep you a little under your daily calorie needs while still feeling full — mostly through high protein and high-volume foods.

Is this meal plan GLP-1 friendly?
Yes. The meals are protein-forward, easy on the stomach, and portioned so they’re not overwhelming.

Are the dinners no-oven?
Five of the seven are — the crockpot, grill, and air-fryer nights. Only Saturday’s biscuit casserole and Sunday’s pierogi casserole use the oven.

How much protein is in this plan?
Dinners run about 24–52g of protein. Breakfasts vary widely — from 8g on the Dutch baby up to 39g on the protein pancakes — so pair the lighter ones with a protein snack. Exact numbers are estimates and vary by recipe — check each recipe card for its own values.

Can I swap meals around?
Absolutely — move meals to fit your week and repeat the ones you love.

Are the recipes family friendly?
Yes — the crunchwrap egg rolls, chicken biscuit casserole, and pierogi casserole are all kid-tested crowd-pleasers.

Where are the grocery lists?
Every recipe links to its own printable grocery list, right under the meal.

That’s this week’s plan! Save the pin, print your grocery lists, and let me know in the comments which meal you’re most excited about.