7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of November 9 + Grocery Lists for Every Recipe

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Here is your calorie deficit meal plan for the week of November 9: three meals a day, seven days, with a printable grocery list for every single recipe. Most recipes are built around protein so they keep you full, which makes this a GLP-1 friendly plan as well.

New here? Start with the evergreen 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly), and see the full 8-week meal plan if you want to plan further ahead.

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

Seven days of breakfast, lunch and dinner, with calories, protein and WW Points listed wherever the recipe card provides them.

High Protein Weekly Meal Plan That Actually Keeps You Full

Protein is the anchor of every meal below. Cottage cheese, chicken, turkey, shrimp, tuna, beef and chickpeas show up throughout the week so you are not hungry an hour later.

GLP-1 Friendly Meal Plan for the Week

Smaller, protein-forward meals tend to sit well when your appetite is lower. Check with your healthcare provider about what is right for you.

Monday

Breakfast: High Protein Cottage Cheese Pancakes

~21g protein / ~282 cal

Printable grocery list for High Protein Cottage Cheese Pancakes

Lunch: Chickpea Apple Mason Jar Salad

Printable grocery list for Chickpea Apple Mason Jar Salad

Dinner: Crockpot Chicken Pot Pie with Biscuits

Printable grocery list for Crockpot Chicken Pot Pie with Biscuits

Tuesday

Breakfast: Peach Cobbler Cheesecake Protein Bars

~14g protein / ~227 cal

Printable grocery list for Peach Cobbler Cheesecake Protein Bars

Lunch: Instant Pot Chicken Noodle Soup

Printable grocery list for Instant Pot Chicken Noodle Soup

Dinner: Shrimp and Broccoli in Garlic Sauce

Printable grocery list for Shrimp and Broccoli in Garlic Sauce

Wednesday

Breakfast: Greek Yogurt Raspberry Chocolate Chip Banana Bread

Printable grocery list for Greek Yogurt Raspberry Chocolate Chip Banana Bread

Lunch: Same as yesterday – Instant Pot Chicken Noodle Soup

Dinner: Instant Pot Corned Beef and Cabbage

Printable grocery list for Instant Pot Corned Beef and Cabbage

Thursday

Breakfast: Sweet Focaccia Bread with Apple and Cinnamon

~12g protein / ~198 cal

Printable grocery list for Sweet Focaccia Bread with Apple and Cinnamon

Lunch: Copycat Chili’s Caribbean Chicken Salad

Printable grocery list for Copycat Chili’s Caribbean Chicken Salad

Dinner: Prosciutto-Wrapped Spinach Ricotta Stuffed Chicken

Printable grocery list for Prosciutto-Wrapped Spinach Ricotta Stuffed Chicken

Friday

Breakfast: Same as yesterday – Sweet Focaccia Bread with Apple and Cinnamon (~12g protein / ~198 cal)

Lunch: Instant Pot Creamy Tomato Basil Soup

Printable grocery list for Instant Pot Creamy Tomato Basil Soup

Dinner: Turkey Enchiladas with Red Chili Gravy

Printable grocery list for Turkey Enchiladas with Red Chili Gravy

Saturday

Breakfast: Chocolate Espresso Muffins

Printable grocery list for Chocolate Espresso Muffins

Lunch: Same as yesterday – Instant Pot Creamy Tomato Basil Soup

Dinner: Instant Pot Tuna Noodle Casserole

Printable grocery list for Instant Pot Tuna Noodle Casserole

Sunday

Breakfast: Same as yesterday – Chocolate Espresso Muffins

Lunch: Healthy Mexican Taco Salad

Printable grocery list for Healthy Mexican Taco Salad

Dinner: Healthy Baked Mac and Cheese

Printable grocery list for Healthy Baked Mac and Cheese

Nutrition at a Glance

These numbers come straight from each recipe card. Where a card does not list a value, the table says so instead of guessing.

Meal	Recipe	Calories	Protein	WW Points
Mon breakfast	High Protein Cottage Cheese Pancakes	~282	~21g	Not listed
Mon lunch	Chickpea Apple Mason Jar Salad	Not listed	Not listed	Not listed
Mon dinner	Crockpot Chicken Pot Pie with Biscuits	Not listed	Not listed	Not listed
Tue breakfast	Peach Cobbler Cheesecake Protein Bars	~227	~14g	Not listed
Tue/Wed lunch	Instant Pot Chicken Noodle Soup	Not listed	Not listed	Not listed
Tue dinner	Shrimp and Broccoli in Garlic Sauce	Not listed	Not listed	Not listed
Wed breakfast	Greek Yogurt Raspberry Chocolate Chip Banana Bread	Not listed	Not listed	Not listed
Wed dinner	Instant Pot Corned Beef and Cabbage	Not listed	Not listed	Not listed
Thu/Fri breakfast	Sweet Focaccia Bread with Apple and Cinnamon	~198	~12g	Not listed
Thu lunch	Copycat Chili’s Caribbean Chicken Salad	Not listed	Not listed	Not listed
Thu dinner	Prosciutto-Wrapped Spinach Ricotta Stuffed Chicken	Not listed	Not listed	Not listed
Fri/Sat lunch	Instant Pot Creamy Tomato Basil Soup	Not listed	Not listed	Not listed
Fri dinner	Turkey Enchiladas with Red Chili Gravy	Not listed	Not listed	Not listed
Sat/Sun breakfast	Chocolate Espresso Muffins	Not listed	Not listed	Not listed
Sat dinner	Instant Pot Tuna Noodle Casserole	Not listed	Not listed	Not listed
Sun lunch	Healthy Mexican Taco Salad	Not listed	Not listed	Not listed
Sun dinner	Healthy Baked Mac and Cheese	Not listed	Not listed	Not listed

Calorie needs vary from person to person. Check with your healthcare provider to find the right target for you.

Tips for Making This Week Easy

Shop once using the grocery lists, then prep proteins on Sunday.
Make the Tuesday chicken noodle soup once and eat it again on Wednesday.
Make the Friday tomato basil soup once and eat it again on Saturday.
Bake the focaccia on Thursday so Friday breakfast is ready, and the Saturday muffins cover Sunday breakfast too.
Portion leftovers into containers right away.
Add a protein snack from the list above if you are still hungry.

Frequently Asked Questions

What is a calorie deficit meal plan?

A calorie deficit meal plan has you eating fewer calories than your body uses. This plan lists calories, protein and WW Points wherever the recipe card provides them.

Is this meal plan GLP-1 friendly?

It is built around protein-forward meals that tend to suit a smaller appetite. Talk with your healthcare provider about your own needs.

Are grocery lists included?

Yes. Every recipe in the plan links to its own printable grocery list.

How much protein is in each day?

It varies by recipe. Only three recipe cards this week list protein, all of them breakfasts. Daily totals are not calculated because not every recipe card lists protein, so the Nutrition at a Glance table shows only what each card states.

Can I swap a recipe?

Yes. Swap any meal for another recipe with a similar calorie and protein count.

How do I meal prep this plan?

Cook proteins and soups on Sunday, portion them out, and reheat through the week.

Do I need to count calories myself?

If you track, plan to log most meals yourself this week. The calories and protein shown come from each recipe card where they are listed (only three this week), and serving sizes in your kitchen may differ.