# GLP-1 Meal Prep: A 2-Hour Sunday That Covers a Full Week

Source: https://www.dietglp.com/blog/glp1-meal-prep/
Published: 2026-04-12
Keywords: glp-1 meal prep, ozempic meal prep, wegovy meal prep, mounjaro meal prep

**TL;DR:** Two hours of Sunday cooking → 10 main meals, 5 breakfasts, and snacks that make the rest of your week trivial. Cook 3 proteins, 2 carbs, 2 vegetables, and one grab-and-go breakfast. Portion in 4–6 oz containers — the size your stomach can actually hold.

On a GLP-1, the difference between a successful week and a week of nausea + missed protein is usually whether you cooked on Sunday. A 2-hour prep covers most of the eating decisions you'll make for the next 6 days.

## The principle

GLP-1 portions are smaller than normal portions. You eat the same number of meals, but each is half-size. Meal prep on a GLP-1 should look like:

- **Lots of small containers**, not big ones
- **Components**, not finished bowls (so you can mix-and-match)
- **Heavy on protein**, light on carb, moderate on vegetables

## The 2-hour Sunday prep

**Total cook time:** ~2 hours, 30 min hands-on, 90 min waiting.

### What you cook

**Three proteins:**
1. Sheet-pan chicken thighs (8–10 thighs)
2. Ground turkey + taco seasoning (2 lbs)
3. Hard-boiled eggs (1 dozen)

**Two carbs:**
1. White or brown rice (2 cups dry → 6 cups cooked)
2. Roasted potatoes (3 lbs cubed)

**Two vegetables:**
1. Roasted broccoli or brussels sprouts (sheet pan)
2. Sautéed spinach (large batch, wilts down)

**One grab-and-go breakfast:**
- Egg muffins (12 muffins) OR overnight oats jars (5 jars)

### The actual workflow

**Hour 1:**
- Preheat oven to 425°F
- Cube potatoes, toss with oil, salt, pepper. Sheet pan #1 → oven (45 min)
- Cube broccoli, toss with oil + salt. Sheet pan #2 → oven (25 min, removed at 25 min)
- Season chicken thighs, place on sheet pan #3 → oven (30 min, going in after broccoli comes out)
- While oven runs: hard-boil eggs (12 minutes from boil)
- While oven runs: brown ground turkey in large skillet, add taco seasoning, simmer

**Hour 2:**
- Cook rice (rice cooker or stovetop, 20 min)
- Sauté spinach (5 min)
- Mix overnight oats jars OR bake egg muffins (egg muffins: whisk 12 eggs + 6 oz cooked sausage + spinach, divide into greased muffin tin, bake 350°F for 20 min)
- Portion everything into containers

### What you have at the end

- 8 chicken thighs
- 32 oz cooked taco-seasoned ground turkey
- 12 hard-boiled eggs
- 6 cups cooked rice
- ~6 cups roasted potatoes
- ~4 cups roasted broccoli
- ~3 cups sautéed spinach
- 12 egg muffins (or 5 overnight oats jars)

### How it becomes meals

**Breakfast (5):** 2 egg muffins + small piece of fruit. ~25 g protein.

**Lunch (5):** Mix-and-match bowls
- Chicken thigh + rice + broccoli + a drizzle of sauce
- Ground turkey + rice + spinach + salsa
- Hard-boiled egg + potatoes + spinach + hot sauce
- Chicken + potato + broccoli + lemon wedge
- Ground turkey lettuce wraps with diced potato on the side

**Dinner (5):** Same components, different combinations.

**Snacks:** Hard-boiled eggs, leftover chicken, Greek yogurt, cottage cheese (bought separately).

## Container strategy

Buy 15 small containers (4–6 oz each). Glass is best for reheating. Portion components separately so you can re-mix.

GLP-1 portion sizes:
- Protein: 4–5 oz cooked (about 25–30 g protein)
- Carb: ½–1 cup
- Vegetable: ½–1 cup
- Sauce: 1–2 tbsp

A complete bowl is ~6–8 oz total — fits the GLP-1 stomach.

## Sauces (the variety lever)

Same protein + carb + vegetable can become 5 different meals with sauce:
- **Tahini-lemon:** ¼ cup tahini + 2 tbsp lemon + water + salt
- **Salsa or pico**
- **Greek yogurt + dill + cucumber (tzatziki)**
- **Hot sauce + lime**
- **Soy sauce + ginger + sesame oil**

## What to skip on prep day

- Anything that gets soggy (e.g., dressed salads — keep dressing on the side)
- Anything that doesn't reheat (e.g., delicate fish — cook fresh)
- Recipes with 12 ingredients

## Backup plan for nausea days

Keep these in the freezer:
- 1 lb frozen ground turkey (defrost in microwave, 5-min skillet meal)
- Frozen vegetables (microwaveable bag)
- Whey protein powder
- Greek yogurt (fridge)

Most "I can't cook tonight" GLP-1 days = a yogurt + a protein shake + leftover broccoli. Done.

## Bottom line

Two hours on Sunday eliminates 80% of the eating decisions in your week. Build it around components, not finished meals. Portion small. Keep simple sauces around. The patients who succeed long-term on a GLP-1 almost always have a Sunday-prep ritual.