We’ve pulled together some budget-friendly finds from Walmart that turn into 10 simple recipes and snacks, all with five ingredients or less that will be ready in under 10 minutes. To make it even easier, we’ve built a three-day meal plan so you can see exactly how to mix-and-match these meals for real life.

Think of it as your quick-start roadmap: affordable, convenient, and supportive of your GLP-1 journey without hours in the kitchen.

And here’s the fun part: these recipes are designed for flexibility (use our portion guide for portion awareness). And with just a few swaps or by adding your favorite herbs, spices, and seasonings, you can make each recipe feel like your own.

1. Salmon salad lettuce wraps

• Mix canned pink salmon with a spoon of plain Greek yogurt and pantry seasonings (ex: dill, onion powder, lemon juice, etc.) 
• Add diced cherry tomatoes and a few slices of avocado
• Serve in big lettuce leaves from an iceberg salad bag as wraps or on top as a salad

2. Greek yogurt parfait 

• 1 cup plain Greek yogurt 
• Top with sliced apple and a sprinkle of walnuts 
• Optional: Add square of dark chocolate shavings on top

3. Tuna chickpea salad

• Mix chunk light tuna with rinsed chickpeas, diced avocado, and cherry tomatoes
• Serve cold as a salad or on a slice of Ezekiel bread

4. Protein snack plate

• Pair string cheese, cherry tomatoes, and walnuts
• Optional: Add apple slices or replace tomatoes with apple

5. Rotisserie chicken, brown rice, and Brussels sprouts bowl

• Microwave Brussels sprouts and brown rice 
• Top with shredded rotisserie chicken
• Optional: Add chickpeas

6. Cottage cheese or Greek yogurt dip with apples 

• ½ cup cottage cheese or Greek yogurt, seasoned with cinnamon
• Top with walnuts and shaved dark chocolate for a sweet finish
• Slice apples to dip

7. Avocado toast

• Toast a slice of Ezekiel bread
• Spread with cottage cheese or Greek yogurt as a base
• Top with sliced avocado and cherry tomatoes

8. Greek yogurt protein shake 

• Chobani Greek Yogurt protein drink 
• Optional: Add an apple on the side

9. Mediterranean chicken chickpea bowl

• Base: Iceberg salad mix
• Add chickpeas, cherry tomatoes, and chunks of rotisserie chicken
• Top with a spoonful of Greek yogurt (mix with your favorite pantry seasonings as a creamy dressing) and a sprinkle of walnuts for crunch

10. Apple nacho snack plate

• Slice an apple and arrange in a layer on a plate
• Add shavings of dark chocolate or melt a square of dark cocoa chocolate and drizzle over apple slices. Add a few crushed walnuts for a sweet-and-crunchy dessert-style snack.

3-day meal + snack plan, built by Shed dietitians

Each day balances protein, carbs, fats, and fiber, and is GLP-1 friendly. Even better, prep is minimal. 

Day 1

Breakfast: Greek yogurt parfait

• Plain Greek yogurt topped with walnuts and optional dark chocolate shavings, with sliced apples on the side

Snack: Protein snack plate

• String cheese, cherry tomatoes, and walnuts

Lunch: Tuna chickpea salad

• Combine tuna, chickpeas, avocado, and cherry tomatoes. Toss with salad and serve with Ezekiel bread on the side.

Snack: Chobani protein drink

• On-the-go Chobani Greek Yogurt drink + 1 string cheese for extra protein

Dinner: Rotisserie chicken, brown rice, and Brussels sprouts bowl

• Top brown rice with shredded chicken and Brussels sprouts

Day 2

Breakfast: Cottage cheese avocado toast

• Toasted Ezekiel bread topped with cottage cheese, avocado, and cherry tomatoes

Snack: Apple nacho plate

• Sliced apples topped with dark chocolate shavings (or dark chocolate drizzle) and walnuts 

Lunch: Salmon salad lettuce wraps

• Fill lettuce leaves with salmon, Greek Yogurt, avocado, and cherry tomatoes

Snack: Greek yogurt or cottage cheese apple dip

• Dip sliced apples in Greek yogurt or cottage cheese

Dinner: Mediterranean chicken chickpea bowl

• Top iceberg salad with chickpeas, cherry tomatoes, and chicken. Spoon Greek yogurt on top for dressing.

Day 3

Breakfast: On-the-go Greek yogurt parfait 

• Greek yogurt with apple slices on the side
• Optional: Top yogurt with dark chocolate shavings

Snack: Protein snack plate

• Arrange string cheese, cherry tomatoes, and walnuts on a plate

Lunch: Rotisserie chicken salad wraps

• Fill lettuce wraps with iceberg salad mix, chicken, avocado, and cherry tomatoes

Snack: Cottage cheese or yogurt apple dip 

• Dip apple slices in cottage cheese mixed with walnuts

Dinner: Chicken, chickpea, and Brussels sprouts bowl

• Roast or microwave Brussels sprouts
• Toss together Brussels sprouts, chickpeas, avocado, and chicken

This plan uses food you can get at Walmart for just $50 total. Rotate foods so nothing goes to waste and every day stays balanced and GLP-1 supportive!