7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of October 19 + Grocery Lists for Every Recipe

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This week leans into pumpkin and apple season on the way to Halloween, and it comes with five brand-new high protein breakfasts: pumpkin cottage cheese overnight oats, turkey sausage egg muffin cups, a cottage cheese egg bake, apple cinnamon baked oatmeal cups and freezer breakfast burritos. Every one of them has at least 18 grams of protein per serving.

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.

New This Week: 5 High Protein Breakfasts

These five breakfasts are brand new on Dee Dee Does and debut in this plan. Each has its own full recipe, nutrition info and printable grocery list.

Pumpkin Pie Cottage Cheese Overnight Oats – 21g protein / 446 cal
Turkey Sausage Egg Muffin Cups – 30g protein / 273 cal
Cottage Cheese Egg Bake – 24g protein / 221 cal
Apple Cinnamon Greek Yogurt Baked Oatmeal Cups – 18g protein / 341 cal
High Protein Freezer Breakfast Burritos – 24g protein / 320 cal

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

Breakfasts do the heavy lifting this week, with cottage cheese, eggs, Greek yogurt and lean turkey in all five. Dinners rotate through chicken two nights (the crockpot broccoli rice casserole and pumpkin seed crusted chicken), beef and pork in the meatball casserole and Swedish meatballs, shrimp twice, and a meatless night with pumpkin goat cheese stuffed shells.

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. The egg muffin cups, egg bake squares and breakfast burritos are easy to eat in small portions and reheat well, so you can split a serving across two sittings.

Monday

Breakfast – Pumpkin Pie Cottage Cheese Overnight Oats

★ NEW RECIPE THIS WEEK

Jar of pumpkin pie cottage cheese overnight oats with chia seeds, topped with chopped pecans and cinnamon, with a pumpkin and a bowl of pecans beside it — Pumpkin Pie Cottage Cheese Overnight Oats

Pumpkin Pie Cottage Cheese Overnight Oats
21g protein / 446 cal
Printable grocery list (PDF)

Lunch – Crunchy Dense Bean Salad

Crunchy Dense Bean Salad for the 7-day calorie deficit meal plan — Crunchy Dense Bean Salad

Crunchy Dense Bean Salad
10g protein / 309 cal
Printable grocery list (PDF)

Dinner – Crockpot Chicken Broccoli Rice Casserole

Crockpot Chicken Broccoli Rice Casserole for the 7-day calorie deficit meal plan — Crockpot Chicken Broccoli Rice Casserole

Crockpot Chicken Broccoli Rice Casserole
73g protein / 485 cal
Printable grocery list (PDF)

Tuesday

Breakfast – Turkey Sausage Egg Muffin Cups

★ NEW RECIPE THIS WEEK

Plate of turkey sausage egg muffin cups with spinach, red bell pepper and melted cheddar, one cup broken open — Turkey Sausage Egg Muffin Cups

Turkey Sausage Egg Muffin Cups
30g protein / 273 cal
Printable grocery list (PDF)

Lunch – Healthy Crunchwrap Supreme Bake

Healthy Crunchwrap Supreme Bake for the 7-day calorie deficit meal plan — Healthy Crunchwrap Supreme Bake

Healthy Crunchwrap Supreme Bake
74g protein / 545 cal
Printable grocery list (PDF)

Dinner – Healthy Baked Cheesy Meatball Casserole

Healthy Baked Cheesy Meatball Casserole for the 7-day calorie deficit meal plan — Healthy Baked Cheesy Meatball Casserole

Healthy Baked Cheesy Meatball Casserole
66g protein / 530 cal
Printable grocery list (PDF)

Wednesday

Breakfast – Cottage Cheese Egg Bake

★ NEW RECIPE THIS WEEK

Square slice of cottage cheese egg bake with turkey, spinach and red pepper on a plate beside the full baking dish — Cottage Cheese Egg Bake

Cottage Cheese Egg Bake
24g protein / 221 cal
Printable grocery list (PDF)

Lunch – Same as Tuesday

Leftovers from Healthy Crunchwrap Supreme Bake. Reheat and enjoy.

Dinner – Savory Pumpkin and Goat Cheese Stuffed Shells

Savory Pumpkin and Goat Cheese Stuffed Shells for the 7-day calorie deficit meal plan — Savory Pumpkin and Goat Cheese Stuffed Shells

Savory Pumpkin and Goat Cheese Stuffed Shells
21g protein / 379 cal
Printable grocery list (PDF)

Thursday

Breakfast – Apple Cinnamon Greek Yogurt Baked Oatmeal Cups

★ NEW RECIPE THIS WEEK

Apple cinnamon baked oatmeal cups with diced apple and walnuts on a plate, one cup broken open — Apple Cinnamon Greek Yogurt Baked Oatmeal Cups

Apple Cinnamon Greek Yogurt Baked Oatmeal Cups
18g protein / 341 cal
Printable grocery list (PDF)

Lunch – Glazed Chicken Mango Salad with Honey Vinaigrette

Glazed Chicken Mango Salad with Honey Vinaigrette for the 7-day calorie deficit meal plan — Glazed Chicken Mango Salad with Honey Vinaigrette

Glazed Chicken Mango Salad with Honey Vinaigrette
30g protein / 358 cal
Printable grocery list (PDF)

Dinner – Pumpkin Seed Crusted Chicken with Apple Slaw

Pumpkin Seed Crusted Chicken with Apple Slaw for the 7-day calorie deficit meal plan — Pumpkin Seed Crusted Chicken with Apple Slaw

Pumpkin Seed Crusted Chicken with Apple Slaw
54g protein / 585 cal
Printable grocery list (PDF)

Friday

Saturday

Breakfast – High Protein Freezer Breakfast Burritos

★ NEW RECIPE THIS WEEK

High protein breakfast burrito cut in half showing scrambled eggs, ground turkey, black beans, cheese and salsa — High Protein Freezer Breakfast Burritos

High Protein Freezer Breakfast Burritos
24g protein / 320 cal
Printable grocery list (PDF)

Lunch – Same as Friday

Leftovers from Zesty Chicken Nacho Corn Chip Bake. Reheat and enjoy.

Dinner – Healthy Swedish Meatballs in Creamy Sauce

Healthy Swedish Meatballs in Creamy Sauce for the 7-day calorie deficit meal plan — Healthy Swedish Meatballs in Creamy Sauce

Healthy Swedish Meatballs in Creamy Sauce
31g protein / 327 cal
Printable grocery list (PDF)

Sunday

Breakfast – Same as Saturday

Leftovers from High Protein Freezer Breakfast Burritos. Reheat and enjoy.

Lunch – Lightened-Up Loaded Nacho Fries

Lightened-Up Loaded Nacho Fries for the 7-day calorie deficit meal plan — Lightened-Up Loaded Nacho Fries

Lightened-Up Loaded Nacho Fries
39g protein / 480 cal
Printable grocery list (PDF)

Dinner – Healthy Shrimp Pierogi Casserole

Healthy Shrimp Pierogi Casserole for the 7-day calorie deficit meal plan — Healthy Shrimp Pierogi Casserole

Healthy Shrimp Pierogi Casserole
62g protein / 700 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, as each recipe card lists it. The five new breakfasts were calculated from standard USDA values, so brands may vary.

Recipe	Calories	Protein
Pumpkin Pie Cottage Cheese Overnight Oats	446	21g
Crunchy Dense Bean Salad	309	10g
Crockpot Chicken Broccoli Rice Casserole	485	73g
Turkey Sausage Egg Muffin Cups	273	30g
Healthy Crunchwrap Supreme Bake	545	74g
Healthy Baked Cheesy Meatball Casserole	530	66g
Cottage Cheese Egg Bake	221	24g
Savory Pumpkin and Goat Cheese Stuffed Shells	379	21g
Apple Cinnamon Greek Yogurt Baked Oatmeal Cups	341	18g
Glazed Chicken Mango Salad with Honey Vinaigrette	358	30g
Pumpkin Seed Crusted Chicken with Apple Slaw	585	54g
High Protein Freezer Breakfast Burritos	320	24g
Healthy Swedish Meatballs in Creamy Sauce	327	31g
Lightened-Up Loaded Nacho Fries	480	39g
Healthy Shrimp Pierogi Casserole	700	62g

2 recipes don’t have nutrition on their recipe cards yet, so we’ve left the numbers off rather than guess.

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

Sunday prep: bake the egg muffin cups, the egg bake and the baked oatmeal cups, and mix the overnight oats the night before Monday.
Make a double batch of the breakfast burritos and freeze them; they are Saturday and Sunday breakfast, and reheat in about two minutes.
Monday’s crockpot casserole needs slow cooker time, so start it in the morning.
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 is protein-first, with egg bakes, casseroles and meatballs that are easy to eat in smaller portions and reheat well. Check with your provider about your own needs.

How much protein is in this weekly meal plan?

Every breakfast has at least 18g of protein, and every dinner is built around a protein. Where the recipe card lists nutrition, the numbers are in the table above.

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 egg muffin cups, egg bake, baked oatmeal cups, overnight oats and breakfast burritos are all made ahead and keep in the fridge or freezer.

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?

We only show nutrition that is on each recipe’s card. Some of this week’s older recipes don’t have it listed yet, so we left it blank instead of guessing.

Ready for This Week’s Plan?

That’s the plan. Save the pin, print your grocery lists, and tell me in the comments which recipe you’re making first. Looking for more? Browse the 8-week meal plan.