7-Day Calorie Deficit Meal Plan (GLP-1 Friendly) | Week of September 28 + Grocery Lists for Every Recipe

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Fall is here and this week’s plan leans into it: pot pie stuffed sweet potatoes, apple cider pulled pork in the slow cooker, a sausage lentil soup, a Latin shrimp bisque, and a lightened-up tater tot casserole for the comfort-food night. It’s also a week with more than just chicken, with turkey, pork and shrimp in the dinner lineup.

It’s built the way it always is: a real 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

Every dinner is built around a real protein: chicken four nights, ground turkey in the tater tot casserole, pork loin in the pulled pork sliders, and shrimp in the bisque. Breakfasts lean on eggs and cottage cheese so the morning holds you until lunch.

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. Soups, bowls and casseroles are easy to eat in smaller amounts, and nearly everything here reheats well, so you can split a serving across two sittings if that’s what your appetite wants.

Monday

Monday: meals 1,464 cal / 125.5g protein.

Tuesday

Breakfast – Cottage Cheese Breakfast Pizza Sheet Pan Bake

Breakfast Pizza Sheet Pan Bake for a high protein calorie deficit meal plan — Breakfast Pizza Sheet Pan Bake

Cottage Cheese Breakfast Pizza Sheet Pan Bake
23g protein / 285 cal · 6 WW points
Printable grocery list (PDF)

Lunch – High-Protein Crockpot Greek Chicken

Crockpot Greek Chicken for a high protein calorie deficit meal plan — Crockpot Greek Chicken

High-Protein Crockpot Greek Chicken
55g protein / 418 cal · 0 WW points
Printable grocery list (PDF)

Dinner – Slow Cooker Apple Cider Pulled Pork Sliders

Crockpot Apple Cider Pulled Pork Sliders for a high protein calorie deficit meal plan — Crockpot Apple Cider Pulled Pork Sliders

Slow Cooker Apple Cider Pulled Pork Sliders
39g protein / 443 cal · 12 WW points
Printable grocery list (PDF)

Tuesday: meals 1,146 cal / 117g protein. Add nonfat Greek yogurt cup (90 cal / 15g), Wilde protein chips (130 cal / 18g), Chomps stick (100 cal / 9g) for a day total of 1,466 cal / 159g protein.

Wednesday

Breakfast – Cottage Cheese Apple Pie Bars

Creamy Apple Pie Bars in 13 x 9 Pan for a high protein calorie deficit meal plan — Creamy Apple Pie Bars in 13 x 9 Pan

Cottage Cheese Apple Pie Bars
11.5g protein / 285 cal · 6 WW points
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 High-Protein Crockpot Greek Chicken from Tuesday. No extra shopping.

Dinner – Lightened Up Tater Tot Casserole

Easy Tater Tot Casserole Made Healthy for a high protein calorie deficit meal plan — Easy Tater Tot Casserole Made Healthy

Lightened Up Tater Tot Casserole
48g protein / 430 cal · 4 WW points
Printable grocery list (PDF)

Wednesday: meals 1,133 cal / 114.5g protein. Add nonfat Greek yogurt cup (90 cal / 15g), Magic Spoon + milk (190 cal / 19g), Chomps stick (100 cal / 9g) for a day total of 1,513 cal / 157.5g protein.

Thursday

Breakfast – Maple Bacon Protein Breakfast Bowl

Maple Bacon Protein Breakfast Bowl for a high protein calorie deficit meal plan — Maple Bacon Protein Breakfast Bowl

Maple Bacon Protein Breakfast Bowl
40g protein / 445 cal · 5 WW points
Printable grocery list (PDF)

Lunch – Elote Chicken Meatballs with Chili Lime Sauce

Elote Chicken Meatballs with Chili Lime Sauce for a high protein calorie deficit meal plan — Elote Chicken Meatballs with Chili Lime Sauce

Elote Chicken Meatballs with Chili Lime Sauce
49g protein / 365 cal · 4 WW points
Printable grocery list (PDF)

Dinner – Instant Pot Latin Shrimp Bisque

Instant Pot Latin Shrimp Bisque for a high protein calorie deficit meal plan — Instant Pot Latin Shrimp Bisque

Instant Pot Latin Shrimp Bisque
35g protein / 263 cal · 3 WW points
Printable grocery list (PDF)

Thursday: meals 1,073 cal / 124g protein. Add Magic Spoon + milk (190 cal / 19g), pistachios (160 cal / 6g), Chomps stick (100 cal / 9g) for a day total of 1,523 cal / 158g protein.

Friday

Breakfast – Same as Thursday

Leftover Maple Bacon Protein Breakfast Bowl from Thursday. No extra shopping.

Lunch – Roasted Butternut Squash and Quinoa Salad

Fall Salad Roasted Butternut Squash and Quinoa Salad for a high protein calorie deficit meal plan — Fall Salad Roasted Butternut Squash and Quinoa Salad

Roasted Butternut Squash and Quinoa Salad
11g protein / 385 cal · 8 WW points
Printable grocery list (PDF)

This one is the fiber pick. Top it with leftover Greek chicken if you want more protein at lunch.

Dinner – Creamy Rotisserie Chicken Brûlée Bake

Creamy Rotisserie Chicken Brûlée Bake for a high protein calorie deficit meal plan — Creamy Rotisserie Chicken Brûlée Bake

Creamy Rotisserie Chicken Brûlée Bake
73.5g protein / 590 cal
Printable grocery list (PDF)

Friday: meals 1,420 cal / 124.5g protein. Add Chomps stick (100 cal / 9g) for a day total of 1,520 cal / 133.5g protein.

Saturday

Breakfast – Vidalia Onion Mushroom Quiche

Vidalia Onion Mushroom Quiche for a high protein calorie deficit meal plan — Vidalia Onion Mushroom Quiche

Vidalia Onion Mushroom Quiche
16g protein / 294 cal · 6 WW points
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 Roasted Butternut Squash and Quinoa Salad from Friday. No extra shopping.

Dinner – Creamy Herb Cheese Skillet Chicken

Creamy Herb Cheese Skillet Chicken for a high protein calorie deficit meal plan — Creamy Herb Cheese Skillet Chicken

Creamy Herb Cheese Skillet Chicken
75g protein / 598 cal · 9 WW points
Printable grocery list (PDF)

Saturday: meals 1,277 cal / 102g protein. Add nonfat Greek yogurt cup (90 cal / 15g), Wilde protein chips (130 cal / 18g) for a day total of 1,497 cal / 135g protein.

Sunday

Breakfast – Same as Saturday

Leftover Vidalia Onion Mushroom Quiche from Saturday. No extra shopping.

Lunch – Crispy Chicken and Roasted Sweet Potato Bowl

Crispy Chicken and Roasted Sweet Potato Bowl (High Protein Dinner) for a high protein calorie deficit meal plan — Crispy Chicken and Roasted Sweet Potato Bowl (High Protein Dinner)

Crispy Chicken and Roasted Sweet Potato Bowl
59g protein / 566 cal · 5 WW points
Printable grocery list (PDF)

Dinner – Healthier Bourbon Street Chicken

Gooey Bourbon Chicken for a high protein calorie deficit meal plan — Gooey Bourbon Chicken

Healthier Bourbon Street Chicken
55g protein / 370 cal · 3 WW points
Printable grocery list (PDF)

Sunday: meals 1,230 cal / 130g protein. Add nonfat Greek yogurt cup (90 cal / 15g), pistachios (160 cal / 6g) for a day total of 1,480 cal / 151g protein.

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

Day	Meals only	With listed snacks
Monday	1,464 cal / 125.5g	1,464 cal / 125.5g
Tuesday	1,146 cal / 117g	1,466 cal / 159g
Wednesday	1,133 cal / 114.5g	1,513 cal / 157.5g
Thursday	1,073 cal / 124g	1,523 cal / 158g
Friday	1,420 cal / 124.5g	1,520 cal / 133.5g
Saturday	1,277 cal / 102g	1,497 cal / 135g
Sunday	1,230 cal / 130g	1,480 cal / 151g

With the snacks listed under each day, every day lands between about 1,460 and 1,525 calories with 125g+ protein. Snack values come from the product labels. Three recipe cards (the pulled pork sliders, shrimp bisque and quiche) did not list nutrition, so their numbers were calculated from each recipe’s ingredients.

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

Start the pulled pork Tuesday morning. It needs the slow cooker time, and leftovers make a great lunch swap later in the week.
Make the Greek chicken Tuesday and pack the Wednesday lunch right away.
The lentil soup and shrimp bisque both freeze well. Double a batch and you have lunches ready into October.
Print the grocery lists before you shop. Every recipe has its own, so you only buy what that meal needs.
Move meals around to fit your real week. This is a framework, not a rulebook.

Frequently Asked Questions

Is this meal plan good for a calorie deficit?

Yes. Meals are portioned so most days land in a moderate deficit for many adults, with snacks added on lighter days. Your needs vary, so adjust portions to your own target.