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Protocol 01 · GLP-1 Nutrition

You're eating less. Make it count.

A complete food protocol for GLP-1 medications — what to eat across your injection cycle, how to protect your muscle, and 20 recipes built for a smaller appetite.

20 recipes · 28g+ protein each · 3 injection-cycle windows
$27· digital PDF, yours to keep
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What this is

The food part of your GLP-1.

The GLP-1 Nutrition protocol is a complete food guide for anyone on Ozempic, Wegovy, Mounjaro, or Zepbound. It tells you what to eat across each phase of your injection cycle, how to hit your protein without overwhelming a smaller appetite, and gives you 20 recipes built for exactly this. No guessing, no generic meal plan — food designed to work with the medication, not against it.
Why it exists

The scale moves. So does your muscle.

GLP-1 medications suppress appetite and slow digestion — so the little you eat carries an outsized job. The real danger isn't the medication. It's under-nutrition that masquerades as success: you eat almost nothing, feel fine, the scale drops — while muscle wastes and micronutrients deplete quietly underneath. One in five adults has used a GLP-1, and almost none of them have food built for it. This protocol exists to protect what you can't feel happening.
The injection cycle

Your week has three phases. Eat for each.

Most people on weekly injections fight the same cycle every week with no strategy. This gives you one — food mapped to how your body actually feels across the seven days.
Days 1–2

The Nausea Window

Soft textures, low odour, protein in its most digestible form. Minimum viable nutrition, maximum density.

Days 3–4

The Stabilization Window

Reintroduce structure. Rebuild protein deliberately. Warm, simple, familiar meals.

Days 5–7

The Optimization Window

Full nutritional recovery — the most important window of your week. Don't under-eat out of habit.

The Protein-First Rule

Protein before anything else on the plate.

Every meal, every day. When satiety arrives early and unpredictably, protein has to reach your system before your appetite disappears. Every recipe in this protocol hits a minimum of 28g — and shows you how to get there even on a nausea-window day.

What GLP-1 medications actually do

Four mechanisms change how you need to eat. Appetite suppression reduces how much you want. Delayed gastric emptying keeps food in your stomach longer, which is why heavy or fatty meals sit badly. Blood sugar regulation flattens the glucose response. And muscle loss risk rises sharply when protein intake falls below what rapid weight loss demands.

Why 28 grams

Research consistently points to roughly 0.7–1g of protein per pound of body weight per day as the threshold for preserving lean muscle during rapid weight loss. On a suppressed appetite, where total daily volume is a fraction of what it was, that only works if every single meal carries a meaningful protein load. Twenty-eight grams is the floor this protocol is built on.

The five principles

One. Protein before anything else on the plate, every meal.
Two. Match your food to the window you're in — day one is not day six.
Three. Soluble fiber only on nausea days.
Four. Density over volume. Every bite has a job.
Five. Never skip the optimization window out of habit. It's the most important nutritional stretch of your week.

What's inside the 20 recipes

Each one is tagged to the injection-cycle window it belongs to, and each lists full ingredients, method, protein count, and the reason it works. Nausea-window recipes prioritize soft texture and low odor. Optimization-window recipes are fuller meals built for a body that can finally absorb them.

What you get

A full protocol. Not just recipes.

Three parts, built to be used — a 30-day meal plan, a one-page cheat sheet, and 20 recipes built for GLP-1.
30

30-Day Plan

30 days, mapped to your injection cycle.

01

Cheat Sheet

Protein targets, foods to prioritize and avoid — one page.

20

Recipes

28g+ protein, tagged to each cycle window.

Get The Protocol

GLP-1 Nutrition.

The complete protocol — weekly plan, cheat sheet, and 20 recipes built for how you eat now.

$27
Get Instant Access
Digital PDF · Instant download · No subscription · Yours to keep
On more than a GLP-1? The Complete System is all six protocols for $97 — save $65.
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