The GLP-1 Meal Plan

Cooking fullness without the needles

A natural, food-first way to nudge your body's own GLP-1 — the hormone that makes you feel full and slows digestion — so two of you can eat better and weigh less, together.

For two adults. Every meal follows three rules, and every dinner comes with a recipe.

Protein-first · High fiber · Lauric (MCT/coconut) · Fermented · Slow eating

Why This Works

GLP-1 is your body's own incretin hormone. It tells the brain you're full, slows how fast food leaves the stomach, and helps manage blood sugar. Certain foods and habits make your gut release more of it — no medication needed:

The whole trick: every plate = a protein + a fiber side + a lauric fat + a spoon of something fermented.

The 3 Daily Rules

1
Protein every meal — about 30 g each. Start the plate with protein or a protein-rich starter.
2
Fiber at every meal — beans, lentils, oats, psyllium, flax — and 1 tbsp psyllium in water before breakfast.
3
Add lauric acid — 1–2 tsp MCT oil (or ~1½ tbsp coconut oil) per day, split between morning coffee and a meal.

Fermented-condiment habit: keep sauerkraut or kimchi on the table and add a spoon to most meals.

Breakfasts & Lunches (rotate these)

💬 We're tuning this menu to you two. Under each dinner, tap 👍 / 😕 / 👎 and add a note. It's private — only you and your friend with the invite key can submit, and I read the results to adjust the menu.

7 Dinners, One per Night (cook a double batch)

Monday · Baked Lemon-Herb Chicken Thighs
Coat 4 bone-in thighs in coconut oil, garlic, lemon, and herbs. Roast 400°F ~35 min. Serve with roasted frozen-mix veggies and a side of sauerkraut.
✓ Chicken protein + coconut-oil lauric + fiber + fermented

Your take?

Tuesday · Canned Salmon Stew
Wild canned salmon + white beans + tomato + chopped frozen-mixed veggies + bay leaf, simmered 15 min. Finish with a coconut-oil drizzle and a spoon of kimchi.
✓ Salmon protein + soluble-fiber beans + fermented

Your take?

Wednesday · Beef & Lentil Chili
Lean ground beef + black + kidney beans + chili + tomato, simmered 20 min. Top with a dollop of Greek yogurt and sauerkraut.
✓ Double protein (meat + beans) + big fiber + fermented

Your take?

Thursday · Teriyaki Fish
Cod or tilapia in teriyaki + sesame, pan-seared or baked. Side of steamed frozen-mix veggies and edamame or lentils.
✓ Lean protein + fiber + light

Your take?

Friday · Chicken Sausage, Peppers & Onions
Sliced turkey sausage + peppers + onion in coconut oil with cumin, skillet 20 min. Serve over lentil pilaf with kimchi.
✓ Protein + fiber + fat + fermented

Your take?

Saturday · Slow-Cooker Chicken & Lentil
Chicken thighs + lentils + broth + veggies on low 6–8 hours. Top with sauerkraut and avocado. Basically hands-off.
✓ Protein + lentil fiber + fermented + effortless

Your take?

Sunday · Baked Cod with Coconut-Lime Sauce
Cod fillets in lime + coconut milk + chili, baked 15 min. Serve with roasted frozen-mix, kimchi, and avocado.
✓ Fish protein + coconut lauric + fiber + fermented

Your take?

Substitutions: swap meat for canned salmon, lentils, beans, or tofu. Add MCT/coconut anywhere for extra lauric. Every plate gets a spoon of sauerkraut/kimchi + a fiber side.

How to Buy (live Amazon links)

Tip: prices reflect Amazon Fresh / US listings and can vary by delivery ZIP. Check a delivery option for your area at checkout.

Weekly Grocery Budget

Amazon Fresh prices, two adults, one week:

Proteins — eggs ×2, chicken thighs ~5 lb, canned salmon ×3, Greek yogurt ×2, cottage cheese ×2~$36
Fiber — oats, black beans, lentils, frozen mixed veggies ×4~$20
Fats — MCT oil, coconut oil, avocado ×6~$12
Fermented — sauerkraut, kimchi, psyllium~$9
Beverages — coffee, optional matcha~$4
TOTAL / WEEK $103excl. optional matcha: $106

General wellness guidance — not medical or dietitian advice. If either of you has diabetes or a GI condition, check with a doctor first.