7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of August 3 + Grocery Lists for Every Recipe

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I’m back with this week’s meal plan! 🎉 August is still hot, so this one keeps the oven off as much as possible — four crockpot and Instant Pot dinners, an air-fryer night, and light summer lunches. 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: Maple Bacon Protein Breakfast Bowl
Nutrition snapshot: 39g protein / 430 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Maple Bacon Protein Breakfast Bowl — sweet, savory, no-cook and packed with protein

Lunch: Chicken Pot Pie Stuffed Sweet Potatoes
Nutrition snapshot: 28g protein / 400 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Chicken Pot Pie Stuffed Sweet Potatoes — all the comfort, none of the crust

Dinner: Creamy Dreamy Pierogi Casserole
Nutrition snapshot: 17g protein / 470 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Creamy Dreamy Pierogi Casserole — cozy, cheesy comfort-food remake

Tuesday

Breakfast: Pepperoni Pizza Frittata
Nutrition snapshot: 27g protein / 280 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Pepperoni Pizza Frittata — pizza flavor, high-protein and low carb

Lunch: Elote Chicken Meatballs with Chili Lime Sauce
Nutrition snapshot: 43g protein / 360 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Elote Chicken Meatballs — street-corn flavor in a high-protein bite

Dinner: Crockpot Greek Chicken
Nutrition snapshot: ~34g protein / ~330 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Crockpot Greek Chicken — 0-point, no-oven, set-and-forget dinner

Wednesday

Breakfast: Breakfast Pizza Sheet Pan Bake
Nutrition snapshot: 23g protein / 280 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Breakfast Pizza Sheet Pan Bake — cottage-cheese crust, feeds the whole week

Lunch: Same as yesterday 😉

Dinner: WW Instant Pot Jambalaya
Nutrition snapshot: ~29g protein / ~380 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

WW Instant Pot Jambalaya — smoky, spicy, no-oven one-pot

Thursday

Breakfast: Carrot Cake High Protein Bagels
Nutrition snapshot: ~19g protein / ~230 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Carrot Cake High Protein Bagels — grab-and-go, cottage-cheese dough

Lunch: Crispy Cheesy Air Fryer Eggplant
Nutrition snapshot: ~18g protein / ~250 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Crispy Cheesy Air Fryer Eggplant — light, crunchy, summer-veg lunch

Dinner: Prosciutto-Wrapped Spinach Ricotta Chicken Rolls
Nutrition snapshot: ~35g protein / ~360 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Prosciutto Spinach Ricotta Chicken Rolls — restaurant-fancy, weeknight-easy

Friday

Breakfast: Same as yesterday 😉

Lunch: Instant Pot Chicken Noodle Soup
Nutrition snapshot: ~26g protein / ~280 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Instant Pot Chicken Noodle Soup — cozy, light, make-ahead lunch

Dinner: Air Fryer Chicken Fried Steak with Country Gravy
Nutrition snapshot: ~33g protein / ~400 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Air Fryer Chicken Fried Steak — Southern comfort, no oven, way lighter

Saturday

Breakfast: Fluffy Japanese Souffle Pancakes
Nutrition snapshot: ~19g protein / ~240 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Fluffy Japanese Souffle Pancakes — the viral weekend brunch, lightened up

Lunch: Same as yesterday 😉

Dinner: Creamy Baked Chicken Tetrazzini
Nutrition snapshot: 30g protein / 485 cal (per recipe card)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Creamy Baked Chicken Tetrazzini — creamy weeknight pasta bake

Sunday

Breakfast: Same as yesterday 😉

Lunch: Crockpot Apple Cider Pulled Pork Sliders
Nutrition snapshot: ~28g protein / ~360 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Crockpot Apple Cider Pulled Pork Sliders — no-oven, crowd-pleasing, meal-preps well

Dinner: Easy Tater Tot Casserole Made Healthy
Nutrition snapshot: ~27g protein / ~390 cal (estimated)
👉 🧮 Want this recipe’s printable grocery list? 👉 Click here to print

Easy Tater Tot Casserole — kid-approved comfort to close the week

Nutrition at a Glance

Each day lands roughly 1,300–1,600 calories across three meals, most dinners clear 25g+ protein, and breakfasts start around 18g+. 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 off — four dinners are crockpot, Instant Pot, or air fryer.
Focus on protein first to stay full, especially on a GLP-1 plan.
Use the printable grocery lists to shop smarter.
Batch-cook the pierogi casserole and jambalaya — both reheat great for leftovers.
Repeat meals you love — consistency beats novelty.
Stay hydrated in the August heat.

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?
Mostly — the crockpot, Instant Pot, and air-fryer dinners keep the oven off on hot days.

How much protein is in this plan?
Most dinners have 25g+ of protein and breakfasts start around 18g. 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 pierogi casserole, chicken fried steak, and tater tot 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.