Free tool
GLP-1 Meal Plan Generator
Stop guessing what to eat. Enter your protein target, pick your preferences, and get a free 3-day protein-first meal plan built from real WellNest recipes — in seconds.
Don't know your number? Find it with our protein calculator →
Protein values are estimates per serving. Eat the protein portion of each meal first, while your appetite is strongest.
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How the generator builds your plan
Every plan starts with your protein target — if you don't know yours, our protein calculator finds it in 30 seconds. The generator then:
- Picks from 16 high-protein recipes — every one 3 ingredients, every one with real protein numbers.
- Matches your diet — choose plant-based only and meat, dairy, and eggs stay out.
- Fits your eating style — 3 square meals or 5 small ones (the GLP-1 sweet spot).
- Aims for your target — meals are picked protein-first so each day lands as close to your number as possible. A green checkmark means the day hit it.
- Keeps it varied — no recipe repeats more than twice across your 3 days.
Why 5 small meals works on GLP-1
With a suppressed appetite, three big meals are a losing game — you'll feel full before the protein lands. Five mini-meals of 15–25g protein each gets you to 100g+ without ever facing a plate that feels impossible. Eat the protein first at every sitting.
Browse every recipe in the generator
All 16 recipes live in our GLP-1 recipe collection — sorted by protein, with nausea-day notes and 3-ingredient simplicity.