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I’m back with this week’s meal plan — and this one is built for HOT July days! 🎉
It’s packed with high protein meals, no-oven dinners, fresh summer salads (hello, peaches and watermelon!), and a full weekly meal plan you can actually stick to — plus nutrition info for every single meal.
How to Use This Meal Plan — 5 Simple Steps
- Print your grocery lists. Every recipe below has its own printable list — check your fridge and pantry per recipe so you only buy what you need.
- Prep 3 things Sunday. Make the Black Bean & Sweet Corn Salad, the taco meat, and a batch of protein pancakes — about 45 minutes total, and half your week is done.
- Focus on protein first. Most meals are built around 20g+ of protein to keep you full — especially important on a GLP-1 plan.
- Swap freely. Any lunch can trade places with any other lunch, any dinner with any dinner.
- Repeat what you love. You’ll see “same as yesterday” a few times — that’s on purpose. Consistency beats variety for staying on track.
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 — with nutrition info under every recipe so there’s no guesswork.
You May Also Love These Easy Recipes
The Plan: Week of July 5
Monday:
Breakfast: Maple Bacon Protein Breakfast Bowl
💪 Nutrition snapshot: ~39g protein / ~430 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Maple Bacon Protein Breakfast Bowl — sweet, savory, and packed with protein
Lunch: Cottage Cheese Crunch Bowl with 8 Tasty Dressings
💪 Nutrition snapshot: ~9g protein / ~240 cal (light — pair with a protein snack)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Cottage Cheese Crunch Bowl — fresh, crunchy, and light
Dinner: Easy Crockpot Chicken Piccata
💪 Nutrition snapshot: ~52g protein / ~360 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Easy Crockpot Chicken Piccata — lemony, creamy, no oven required
Tuesday:
Breakfast: Pepperoni Pizza Frittata
💪 Nutrition snapshot: ~27g protein / ~280 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Pepperoni Pizza Frittata — pizza for breakfast, high protein style
Lunch: Black Bean & Sweet Corn Salad in Lime Dressing (0 Points)
💪 Nutrition snapshot: ~8g protein / ~150 cal (0 WW points)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Black Bean & Sweet Corn Salad — fresh, zesty, and 0 points
Dinner: Grilled Chicken Watermelon Salad
💪 Nutrition snapshot: ~36g protein / ~380 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Grilled Chicken Watermelon Salad — juicy, fresh, high protein summer dinner
Wednesday:
Breakfast: Banana Nut High Protein Pancakes
💪 Nutrition snapshot: ~39g protein / ~610 cal (full stack = 1 serving)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Banana Nut Protein Pancakes — fluffy, filling, and packed with protein
Lunch: Same as yesterday 😉
Dinner: Chicken Pot Pie Stuffed Sweet Potatoes
💪 Nutrition snapshot: ~28g protein / ~400 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Chicken Pot Pie Stuffed Sweet Potatoes — cozy comfort food made healthy
RELATED: How I Lost Almost 35 Pounds in 8 Weeks – All 8 Weeks of Meal Plans Included
Thursday:
Breakfast: Cottage Cheese Breakfast Pizza
💪 Nutrition snapshot: ~23g protein / ~280 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Cottage Cheese Breakfast Pizza — cheesy, veggie-loaded, high protein
Lunch: 25 Sub in a Tub Salad Bowls (pick your favorite!)
💪 Nutrition snapshot: ~50g protein / ~660 cal (varies by bowl)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Sub in a Tub Salad Bowls — all the sandwich flavor, none of the bread
Dinner: Elote Chicken Meatballs with Chili Lime Sauce
💪 Nutrition snapshot: ~43g protein / ~360 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Elote Chicken Meatballs — bold, creamy, street-corn flavor
Friday:
Breakfast: Same as yesterday 😉
Lunch: Mexican Taco Salad in an Edible Bowl
💪 Nutrition snapshot: ~42g protein / ~380 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Mexican Taco Salad in an Edible Bowl — dinner made fun
Dinner: Crunchwrap Supreme Egg Rolls
💪 Nutrition snapshot: ~44g protein / ~600 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Crunchwrap Supreme Egg Rolls — crispy, cheesy, better than takeout
Saturday:
Breakfast: Blueberry Lemon Dutch Baby
💪 Nutrition snapshot: ~8g protein / ~190 cal (add cottage cheese for +12g)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Blueberry Lemon Dutch Baby — a weekend brunch showstopper
Lunch: Same as yesterday 😉
Dinner: Grilled Beef Steak Salad with Thai Dressing
💪 Nutrition snapshot: ~24g protein / ~380 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Grilled Steak Salad with Thai Dressing — bold, fresh, grill-ready
Sunday:
Breakfast: Same as yesterday 😉
Lunch: Peach Salad with White Balsamic Vinaigrette
💪 Nutrition snapshot: ~60 cal / minimal protein — add grilled chicken (+25g protein)
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Peach Salad with Heirloom Tomatoes — July in a bowl
Dinner: Creamy Dreamy Pierogi Casserole
💪 Nutrition snapshot: ~17g protein / ~470 cal
👉 🧾 Want this recipe’s printable grocery list? 👉 Click HERE to print
Creamy Dreamy Pierogi Casserole — pure comfort food, lightened up
👉 🧾 Want a printable meal plan for this week to keep handy? 👉 Click HERE to print
No guesswork here — just a healthy weekly meal plan with everything you need in one place.
Nutrition at a Glance
- The three meals land between ~700 and ~1,300 calories a day — intentionally light so you can add the high-protein snacks above and still stay in a deficit. Big days hit 100g+ protein from meals alone.
- Most meals are 20g+ protein. Lighter picks (Dutch Baby, Peach Salad, Crunch Bowl, Pierogi Casserole) pair best with a protein snack — Sunday especially.
- Calorie needs vary — use this as a flexible framework, not a prescription. Check with your provider, especially on GLP-1 medications.
Tips to Make This Meal Plan Work
- ✔ Start simple — don’t overthink it. Mix and match meals based on what sounds good that day.
- ✔ Use the grocery lists to save time. Every recipe has its own printable list.
- ✔ Keep quick backups on hand. Protein shakes, wraps, leftovers for no-cook days.
- ✔ Stay hydrated. Especially important with high protein or GLP-1 medications.
- ✔ Don’t aim for perfection. Progress, not perfection.
RELATED: Every Meal I Ate for 8 Weeks — And Why It Worked!
FAQs
Is this meal plan GLP-1 friendly?
Yes. Every meal is high in protein, moderate in volume, and easy to eat — designed for smaller appetites. If you’re on a GLP-1 medication, eat to comfortable fullness and don’t force portions.
How many calories is this meal plan per day?
Roughly 700–1,300 calories across the three meals depending on the day — intentionally light so there’s room for snacks. Add 2–3 high-protein snacks to reach your personal target; this plan is a framework, not a prescription.
Can I swap meals around?
Absolutely. Any lunch can swap with any lunch, any dinner with any dinner. Busy day? Repeat yesterday’s meal — several days already do.
Can I meal prep this plan ahead?
Yes — the black bean salad, taco meat, protein pancakes, and egg roll filling all prep beautifully on Sunday. About 45 minutes of prep covers half the week.
Is this meal plan family friendly?
Very. The chicken piccata, pierogi casserole, taco salad, and crunchwrap egg rolls are kid-approved favorites — the family eats the same dinner, you just watch your portions.
Where do I get the grocery lists?
Every single recipe above has its own printable grocery list — click the link under each meal. There’s also a full-week printable meal plan near the bottom of the post.
What if I don’t like one of the recipes?
Swap it! I have 280+ recipes on the blog — browse by meal type and pick anything with similar protein.
Ready to Keep It Simple This Week?
- ✔ Save your favorite recipes
- ✔ Print the grocery lists and shop once
- ✔ Prep your 3 make-ahead items Sunday
- ✔ Focus on protein to stay full longer
This plan is GLP-1 friendly and built for real life — no perfection needed. Just consistency.
Start where you are, adjust as needed, and build a routine that actually works for you.
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