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Healthy meal on Zepbound diet plan
Bina stazya

7-Day Zepbound Diet Plan for Weight Loss

This 7-day Zepbound diet plan is a high-protein, low-glycemic weekly meal structure designed to support weight loss while using Tirzepatide (Zepbound). Featuring balanced nutrition with whole foods, it promotes appetite control, gut health, and sustainable fat loss. All meals are clean, nutrient-dense, and optimized for those on GLP-1-based medications.
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Prep Time 1 hour
Cook Time 30 minutes
Total Time 72 hours
Servings: 7
Course: Meal Plan
Cuisine: American
Calories: 1600
Ingredients Method Notes

Ingredients
  

Ingredients List (Per Week)
Proteins:
  • 4 boneless chicken breasts
  • 3 salmon fillets or canned tuna
  • 12 eggs
  • 1 cup lentils dry
  • 1 block tofu
  • 1 tub Greek yogurt plain, 32 oz
  • 1 protein powder of choice
Vegetables:
  • 1 head broccoli
  • 2 cups spinach
  • 2 bell peppers
  • 2 zucchinis
  • 1 cucumber
  • 2 avocados
  • 2 cups mixed greens
  • 1 bunch asparagus
Fruits:
  • 1 pint blueberries
  • 4 bananas
  • 4 apples
  • 2 oranges
  • 2 lemons for tea/water flavor
Carbs:
  • 2 cups quinoa
  • 2 sweet potatoes
  • 1 cup brown rice
  • 1 container steel-cut oats
  • 1 pack whole grain wraps or tortillas
Fats & Extras:
  • Olive oil cold-pressed
  • Natural almond or peanut butter
  • Chia seeds or flaxseed
  • Handful of raw almonds
  • Apple cider vinegar optional drink

Method
 

  1. Prep Proteins: Bake or grill chicken and salmon in bulk; boil eggs; cook lentils and tofu. Store in sealed containers.
  2. Cook Carbs: Prepare quinoa, brown rice, and sweet potatoes in advance. Store cooled portions in fridge.
  3. Chop Vegetables: Wash and chop leafy greens, peppers, cucumbers, and broccoli. Store with paper towels for freshness.
  4. Daily Assembly: Combine prepped foods into meals using a balance of protein, fiber-rich vegetables, and healthy fats.
  5. Snacks: Keep boiled eggs, fruit, nuts, and yogurt easily accessible for snacks.
  6. Hydration: Sip 64–80 oz water/day. Infuse with lemon or herbal teas to enhance hydration and digestion.

Notes

  • Adjust portion sizes based on your BMR and activity level.
  • Swap proteins (e.g., turkey for chicken, eggs for tofu) as desired.
  • Consider 1–2 higher-calorie “refeed” days weekly for metabolic balance if you’re in a long-term calorie deficit.
  • This plan supports those using Zepbound by minimizing spikes in blood sugar and maximizing satiety.
  • Calories: 1,450–1,600 kcal
  • Protein: 110–130g
  • Carbohydrates: 100–120g
  • Fat: 45–60g
  • Fiber: 25–30g