GLpilot.fr Home
Sample program preview

A preview of what you'll receive every Monday

This is a generic example of a weekly program. Yours will be personalized based on your questionnaire: treatment, dose, allergies, preferred foods, accepted activities, level, and constraints.

Start my questionnaireSign in

About 1,400 kcal/day, 110 g of protein, light and easy-to-digest meals suited for GLP-1 treatment.

Day 1 · monday
1140 kcal Protein 88 g
Breakfast

Greek yogurt, berries & almonds

150 g plain Greek yogurt · 80 g raspberries · 10 g sliced almonds · 1 tsp honey

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Mix the yogurt and honey.
  2. Add raspberries and almonds.
Lunch

Chicken, quinoa & roasted veggie bowl

120 g chicken breast · 60 g quinoa · 1 zucchini · 1 bell pepper · Olive oil, lemon

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Zucchini soup with poached egg

2 zucchini · 1 onion · 1 egg · Vegetable broth · Parsley

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Brisk walk
Today's physical activity

Brisk walk · 30 min · intensity low

A relaxed outdoor walk to ease into the week and get your circulation going.

  • 30 min walk at a conversational pace
Day 2 · tuesday
1140 kcal Protein 88 g
Breakfast

Scrambled eggs, whole-grain toast

2 eggs · 1 slice whole-grain bread · 1/2 avocado · Chives, salt, pepper

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Scramble the eggs over low heat.
  2. Toast the bread, mash the avocado.
  3. Plate and season.
Lunch

Steamed salmon, basmati rice, broccoli

130 g salmon · 60 g basmati rice · 200 g broccoli · Lemon, dill

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Cod, sweet potato mash, spinach

130 g cod · 200 g sweet potato · 150 g spinach · Olive oil, garlic

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Gentle full-body strength training
Today's physical activity

Gentle full-body strength training · 20 min · intensity moderate

A short bodyweight circuit to maintain muscle mass — essential while on GLP-1 treatment.

  • 2x 10 bodyweight squats
  • 2x 8 knee push-ups
  • 2x 30 sec plank
  • 2x 10 alternating lunges
Day 3 · wednesday
1140 kcal Protein 88 g
Breakfast

Greek yogurt, berries & almonds

150 g plain Greek yogurt · 80 g raspberries · 10 g sliced almonds · 1 tsp honey

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Mix the yogurt and honey.
  2. Add raspberries and almonds.
Lunch

Lentil salad with feta and tomatoes

100 g cooked lentils · 40 g feta · 2 tomatoes · Parsley, light vinaigrette

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Zucchini soup with poached egg

2 zucchini · 1 onion · 1 egg · Vegetable broth · Parsley

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Active rest
Today's physical activity

Active rest

Recovery day. Stretch for 5 minutes in the evening if you feel like it.

Day 4 · thursday
1140 kcal Protein 88 g
Breakfast

Scrambled eggs, whole-grain toast

2 eggs · 1 slice whole-grain bread · 1/2 avocado · Chives, salt, pepper

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Scramble the eggs over low heat.
  2. Toast the bread, mash the avocado.
  3. Plate and season.
Lunch

Chicken, quinoa & roasted veggie bowl

120 g chicken breast · 60 g quinoa · 1 zucchini · 1 bell pepper · Olive oil, lemon

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Cod, sweet potato mash, spinach

130 g cod · 200 g sweet potato · 150 g spinach · Olive oil, garlic

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Interval walking
Today's physical activity

Interval walking · 25 min · intensity moderate

Alternating normal and brisk walking to boost cardio without overexerting.

  • 5 min warm-up
  • 5x (1 min brisk / 2 min normal)
  • 5 min cool-down
Day 5 · friday
1140 kcal Protein 88 g
Breakfast

Greek yogurt, berries & almonds

150 g plain Greek yogurt · 80 g raspberries · 10 g sliced almonds · 1 tsp honey

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Mix the yogurt and honey.
  2. Add raspberries and almonds.
Lunch

Steamed salmon, basmati rice, broccoli

130 g salmon · 60 g basmati rice · 200 g broccoli · Lemon, dill

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Zucchini soup with poached egg

2 zucchini · 1 onion · 1 egg · Vegetable broth · Parsley

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Yoga / mobility
Today's physical activity

Yoga / mobility · 20 min · intensity low

A stretching session to release tension and improve posture.

  • Sun salutation x3
  • Child's pose 1 min
  • Cat-cow x10
  • Hamstring stretch 30 sec/leg
Day 6 · saturday
1140 kcal Protein 88 g
Breakfast

Scrambled eggs, whole-grain toast

2 eggs · 1 slice whole-grain bread · 1/2 avocado · Chives, salt, pepper

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Scramble the eggs over low heat.
  2. Toast the bread, mash the avocado.
  3. Plate and season.
Lunch

Lentil salad with feta and tomatoes

100 g cooked lentils · 40 g feta · 2 tomatoes · Parsley, light vinaigrette

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Cod, sweet potato mash, spinach

130 g cod · 200 g sweet potato · 150 g spinach · Olive oil, garlic

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Gentle lower-body strength training
Today's physical activity

Gentle lower-body strength training · 25 min · intensity moderate

Focus on legs and glutes to support your metabolism.

  • 3x 12 squats
  • 3x 10 lunges per leg
  • 3x 15 glute bridges
  • 3x 20 standing calf raises
Day 7 · sunday
1140 kcal Protein 88 g
Breakfast

Greek yogurt, berries & almonds

150 g plain Greek yogurt · 80 g raspberries · 10 g sliced almonds · 1 tsp honey

280 kcal · 22g protein · 24g carbs · 9g fat

Preparation
  1. Mix the yogurt and honey.
  2. Add raspberries and almonds.
Lunch

Chicken, quinoa & roasted veggie bowl

120 g chicken breast · 60 g quinoa · 1 zucchini · 1 bell pepper · Olive oil, lemon

480 kcal · 38g protein · 42g carbs · 14g fat

Preparation
  1. Cook the grain base (quinoa/rice).
  2. Cook the protein.
  3. Roast/assemble the vegetables.
  4. Plate and season.
Dinner

Zucchini soup with poached egg

2 zucchini · 1 onion · 1 egg · Vegetable broth · Parsley

380 kcal · 28g protein · 30g carbs · 10g fat

Preparation
  1. Cook the vegetables in broth for 15 min.
  2. Blend.
  3. Poach the egg for 3 min OR steam the fish.
  4. Serve hot.
Illustration: Rest
Today's physical activity

Rest

Free day. Enjoy a leisurely walk if the weather's nice.