Retatrutide and Meal Prep

Meal prep takes on a different character during GLP-1 treatment. Instead of preparing large quantities of food for a week of normal eating, you are preparing small, protein-focused portions designed to maximize nutrition in minimal volume. The goal is not to fill containers with food but to ensure that protein-rich options are always within arm's reach -- in the fridge, in your bag, at your desk -- so that when a window of appetite opens, you can immediately use it to nourish your body.

Sunday Meal Prep Session (60-90 Minutes)

A single weekly prep session can set you up for success:

• Bake 1.5 lbs chicken breast: Season simply, slice, and portion into 4-oz containers (31g protein each). Refrigerate 3 days' worth, freeze the rest.
• Hard-boil 12 eggs: Peel and store in the fridge. Grab-and-go protein (6g each) all week.
• Cook 1 lb ground turkey: Season with garlic and herbs. Portion into containers. Use over salads, in wraps, or as snacks.
• Prep vegetable bags: Wash, chop, and bag broccoli, bell peppers, and cucumber for easy sides.
• Portion Greek yogurt: Divide large containers into individual servings (1/2-3/4 cup each).
• Mix protein shake supplies: Pre-measure protein powder into individual bags/containers for quick blending.

The Freezer Is Your Best Friend

Because GLP-1 appetite varies day to day, fresh food often goes bad before it can be eaten. The freezer solves this problem. Freeze individual portions of cooked chicken, turkey, and fish. Frozen vegetables (steam-in-bag) are just as nutritious as fresh and never spoil. Protein smoothie packs (pre-measured protein powder, frozen banana, spinach in individual bags) make blending effortless. And frozen portions can be thawed in the fridge overnight or microwaved in minutes when appetite appears.

Zero-Effort Backup Options

For days when even reheating feels like too much, keep these on hand: protein shakes (ready-to-drink bottles), string cheese, jerky or turkey sticks, protein bars, cottage cheese cups, and canned tuna or chicken (single-serve pouches). These require zero preparation and provide essential protein when cooking energy is nonexistent.

Portioning for GLP-1 Appetites

Use smaller containers than you normally would. A 4-oz portion of protein with 1/2 cup vegetables is a substantial meal during GLP-1 treatment. Having pre-portioned containers prevents the discouragement of seeing a large plate of food you cannot finish. Small containers also make it easy to grab multiple small meals throughout the day rather than sitting down to overwhelming large plates. See our 7-day meal plan for portion guidance.