7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of October 12 + Grocery Lists for Every Recipe

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Fall is in full swing, so this week leans into it: pumpkin cream cheese danishes, a cozy autumn harvest bowl, broccoli cheddar soup, crockpot chicken tikka masala and a salmon cake night. The dinners rotate through chicken, ground turkey, shrimp, salmon and beef, with one meatless night, so it isn’t chicken on repeat.

It’s built the way it always is: meals portioned for a calorie deficit, enough protein to keep you full, and portions that work if you’re on a GLP-1 and eating smaller. Seventeen recipes, seven days, and a printable grocery list for every single recipe.

High Protein Snacks I Keep on Hand

These five make the afternoons (and the lighter days) easier.

🥜 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)

Every day below is three full meals. Leftovers are planned in on purpose (Wednesday lunch, Friday breakfast, Saturday lunch and Sunday breakfast), so you cook less and still eat well all week.

High Protein Weekly Meal Plan That Actually Keeps You Full

Dinners rotate through chicken two nights (tikka masala and creamy crockpot Greek chicken), ground turkey in the stuffed spaghetti squash, shrimp in the scampi, salmon in the salmon cakes and beef in the air fryer chicken fried steak. Thursday is a meatless night with street corn and black bean quesadillas. Cottage cheese does the heavy lifting in the turkey protein bites and the bacon grilled cheese.

GLP-1 Friendly Meal Plan for the Week

If you’re on a GLP-1, smaller portions and protein-first plates are the whole game. Soup, quiche and protein bites are easy to eat in smaller amounts, and nearly everything here reheats well, so you can split a serving across two sittings.

Monday

Tuesday

Breakfast – Carrot Cake High Protein Bagels

Carrot Cake High Protein Bagels – carrot cake high protein bagels for the 7-day calorie deficit meal plan — Carrot Cake High Protein Bagels

Carrot Cake High Protein Bagels
Printable grocery list (PDF)

Bake the batch ahead and they cover breakfast fast. Protein-light on their own, so have one with a nonfat Greek yogurt cup (15g protein, 90 cal).

Lunch – Crunchwrap Supreme Egg Rolls

Crunchwrap Supreme Egg Rolls – crunchwrap supreme egg rolls for the 7-day calorie deficit meal plan — Crunchwrap Supreme Egg Rolls

Crunchwrap Supreme Egg Rolls
44g protein / 600 cal
Printable grocery list (PDF)

Make the whole pot. Wednesday’s lunch is the leftovers. It’s lighter on protein, so add a nonfat Greek yogurt cup (15g protein, 90 cal) or a Chomps stick (9g protein, 100 cal) on the side.

Dinner – Stuffed Spaghetti Squash with Ground Turkey

Stuffed Spaghetti Squash with Ground Turkey – stuffed spaghetti squash with ground turkey for the 7-day calorie deficit meal plan — Stuffed Spaghetti Squash with Ground Turkey

Stuffed Spaghetti Squash with Ground Turkey
Printable grocery list (PDF)

Wednesday

Breakfast – Spinach Feta Quiche

Spinach Feta Quiche – spinach feta quiche for the 7-day calorie deficit meal plan — Spinach Feta Quiche

Spinach Feta Quiche
17g protein / 202 cal
Printable grocery list (PDF)

Protein-light on its own. Have it with a nonfat Greek yogurt cup (15g protein, 90 cal).

Lunch – Same as Tuesday

Leftover Crunchwrap Supreme Egg Rolls from Tuesday. No extra shopping.

Dinner – Lightened-Up Olive Garden Shrimp Scampi

Lightened-Up Olive Garden Shrimp Scampi – lightened-up olive garden shrimp scampi for the 7-day calorie deficit meal plan — Lightened-Up Olive Garden Shrimp Scampi

Lightened-Up Olive Garden Shrimp Scampi
54g protein / 671 cal
Printable grocery list (PDF)

Thursday

Breakfast – High Protein Pumpkin Cream Cheese Danishes

High Protein Pumpkin Cream Cheese Danishes – high protein pumpkin cream cheese danishes for the 7-day calorie deficit meal plan — High Protein Pumpkin Cream Cheese Danishes

High Protein Pumpkin Cream Cheese Danishes
24g protein / 324 cal
Printable grocery list (PDF)

Make the full batch Thursday morning and Friday’s breakfast is already done.

Lunch – Crispy Turkey Cottage Cheese Protein Bites

Crispy Turkey Cottage Cheese Protein Bites – crispy turkey cottage cheese protein bites for the 7-day calorie deficit meal plan — Crispy Turkey Cottage Cheese Protein Bites

Crispy Turkey Cottage Cheese Protein Bites
40g protein / 413 cal
Printable grocery list (PDF)

Dinner – Mexican Street Corn and Black Bean Quesadillas

Mexican Street Corn and Black Bean Quesadillas – mexican street corn and black bean quesadillas for the 7-day calorie deficit meal plan — Mexican Street Corn and Black Bean Quesadillas

Mexican Street Corn and Black Bean Quesadillas
46g protein / 612 cal
Printable grocery list (PDF)

Tonight is the meatless night: black beans, cheese and street corn carry the protein.

Friday

Breakfast – Same as Thursday

Leftover High Protein Pumpkin Cream Cheese Danishes from Thursday. No extra shopping.

Lunch – Whipped Cottage Cheese and Bacon Grilled Cheese

Whipped Cottage Cheese and Bacon Grilled Cheese – whipped cottage cheese and bacon grilled cheese for the 7-day calorie deficit meal plan — Whipped Cottage Cheese and Bacon Grilled Cheese

Whipped Cottage Cheese and Bacon Grilled Cheese
46g protein / 500 cal
Printable grocery list (PDF)

Bake once, eat twice. Saturday’s lunch is the second half of the pan.

Dinner – Air Fryer Chicken Fried Steak

Air Fryer Chicken Fried Steak – air fryer chicken fried steak for the 7-day calorie deficit meal plan — Air Fryer Chicken Fried Steak

Air Fryer Chicken Fried Steak
Printable grocery list (PDF)

Saturday

Breakfast – Healthy Jumbo Zucchini Muffins

Healthy Jumbo Zucchini Muffins – healthy jumbo zucchini muffins for the 7-day calorie deficit meal plan — Healthy Jumbo Zucchini Muffins

Healthy Jumbo Zucchini Muffins
8g protein / 166 cal
Printable grocery list (PDF)

A little under our 18g breakfast target on its own. Have it with a nonfat Greek yogurt cup (15g protein, 90 cal).

Lunch – Same as Friday

Leftover Whipped Cottage Cheese and Bacon Grilled Cheese from Friday. No extra shopping.

Dinner – Salmon Cakes with Creamy Avocado Salsa

Salmon Cakes with Creamy Avocado Salsa – salmon cakes with creamy avocado salsa for the 7-day calorie deficit meal plan — Salmon Cakes with Creamy Avocado Salsa

Salmon Cakes with Creamy Avocado Salsa
45g protein / 571 cal
Printable grocery list (PDF)

Sunday

Breakfast – Same as Saturday

Leftover Healthy Jumbo Zucchini Muffins from Saturday. No extra shopping.

Lunch – Copycat Panera Broccoli Cheddar Soup

Copycat Panera Broccoli Cheddar Soup – copycat panera broccoli cheddar soup for the 7-day calorie deficit meal plan — Copycat Panera Broccoli Cheddar Soup

Copycat Panera Broccoli Cheddar Soup
17g protein / 190 cal
Printable grocery list (PDF)

Dinner – Creamy Crockpot Greek Chicken

Creamy Crockpot Greek Chicken – creamy crockpot greek chicken for the 7-day calorie deficit meal plan — Creamy Crockpot Greek Chicken

Creamy Crockpot Greek Chicken
55g protein / 418 cal
Printable grocery list (PDF)

Full-Week Printable

Every recipe above links its own printable grocery list, so you can shop only for the meals you’re actually making. Print the ones you need, check off what’s already in your pantry, and go.

Nutrition at a Glance

Per serving, exactly as each recipe card lists it:

Recipe	Calories	Protein	WW points
Lightened-Up Olive Garden Shrimp Scampi	671	54g	–
Copycat Panera Broccoli Cheddar Soup	190	17g	–
Healthy Jumbo Zucchini Muffins	166	8g	–
Spinach Feta Quiche	202	17g	–
Crockpot Chicken Tikka Masala	407	55g	–
Salmon Cakes with Creamy Avocado Salsa	571	45g	–
Autumn Harvest Bowl with Maple Tahini Dressing	456	15g	–
Banana Nut Protein Pancakes	610	39g	–
Mexican Street Corn and Black Bean Quesadillas	612	46g	–
High Protein Pumpkin Cream Cheese Danishes	324	24g	–
Whipped Cottage Cheese and Bacon Grilled Cheese	500	46g	–
Creamy Crockpot Greek Chicken	418	55g	–
Crunchwrap Supreme Egg Rolls	600	44g	–
Crispy Turkey Cottage Cheese Protein Bites	413	40g	–

The other 3 recipes don’t have nutrition on their recipe cards yet, so we’ve left the numbers off rather than guess. Breakfasts that come in under our 18g protein target are paired with a nonfat Greek yogurt cup (15g protein, 90 cal), using the numbers on the label.

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 changes.

Tips for Making This Week Actually Work

Monday’s tikka masala and Sunday’s Greek chicken both need slow cooker time. Start them in the morning.
Make the crunchwrap egg rolls Tuesday and pack Wednesday’s lunch right away. Bake the pumpkin danishes Thursday for two breakfasts, and the zucchini muffins Saturday for the weekend.
Print the grocery lists before you shop. Every recipe has its own.

Frequently Asked Questions

Is this meal plan good for a calorie deficit?

Yes. Meals are portioned for a moderate deficit for many adults, and the high protein snacks above help on lighter days. Your needs vary, so adjust portions to your own target.

Is this meal plan GLP-1 friendly?

Yes. It’s protein-first, with soup, quiche and casseroles that are easy to eat in smaller portions and reheat well.

How much protein is in this weekly meal plan?

Every dinner is built around a protein. Where the recipe card lists nutrition, dinners run 45g to 55g of protein per serving and lunches 15g to 46g. Breakfasts under 18g are paired with a Greek yogurt cup.

Do you really have a grocery list for every recipe?

Yes. All 17 recipes link to their own printable grocery list PDF.

Can I meal prep this plan?

Yes. The crunchwrap egg rolls, pumpkin cream cheese danishes, zucchini muffins and broccoli cheddar soup all prep ahead and keep in the fridge for the days they cover.

Can I swap recipes?

Yes. Swap any meal for another from the same slot and repeat the ones you love.

Why don’t all the recipes show calories and WW points?

We only show nutrition and WW points that are on each recipe’s card. 3 of this week’s recipes don’t have them listed yet, so we left them blank instead of guessing. Points depend on your personal plan, so confirm in the WW app.