For Ozempic · Wegovy · Mounjaro

The GLP-1 Meal Prep Plan: 28 days of protein-dense, nausea-friendly meals.

Built for people losing weight on GLP-1s who want to eat less without losing muscle, hair, or energy. 30g protein per meal. Nausea-friendly swaps. No fad-diet gimmicks.

★★★★★ 4.9 from 184 readers · 1,200+ downloads
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30gprotein per meal
28days of meals, mapped
4nausea-friendly swap lists
39%lean-mass loss risk without structure
Why this exists

The GLP-1 paradox: eating less is easy, eating well is not.

Protein keeps disappearing. You're full after a few bites. Whatever you do eat tends to be carbs and soft foods. Days go by where you never hit 80g protein, let alone 120.
The nausea is real. Dose-up weeks hit hard. You push through with crackers and ginger ale, then wonder why you feel weak by day four.
Muscle is going with the fat. Some trials show up to 39% of the weight lost on GLP-1s is lean mass. Your scale is happy. Your metabolism is not.
"Just eat a balanced diet" is not a plan. You need meals that fit in a shrunken appetite, survive reheating, and hit macros even when you can only manage half the plate.
What you get

Everything inside the 28-day plan

Inside the PDF

Chapter by chapter

01

How GLP-1s change what you should eat

The three shifts: slower gastric emptying, smaller portions, altered taste. Why a normal "healthy" plate fails, and what to put in its place. Includes NPR's 2026 coverage of the GLP-1 nutrition gap.

02

The 30g protein rule

Why 30g per meal is the muscle-protective floor, and exactly what 30g looks like in eggs, yogurt, chicken, shakes, and plant-based options.

03

Week 1: ease-in week

Soft-texture, low-fat meals for your first week on a new dose. Slow introduction of volume. Grocery list included.

04

Weeks 2-4: maintenance cadence

The protein-forward matrix you rotate for as long as you are on the med. Dose-up swaps for the rougher days.

05

Preventing muscle loss

Protein timing, leucine, and what to do if your jeans fit but your grip strength is collapsing. Paired with our 12-week strength plan.

06

Side-effect survival

The GI and energy issues from r/Ozempic, with the actual meal swaps that help. Constipation, sulfur burps, reflux, fatigue.

07

What to do when you stop

A 2-week transition plan to keep the weight off when tapering or pausing. Protein stays, volume scales up carefully.

28days of meals mapped
30gprotein target per meal
12portable, freezer-safe recipes
$19once. No subscription.
Is this right for you?

Who it's for

This is for you if

  • You are starting or already on Ozempic, Wegovy, Mounjaro, or Zepbound
  • You want to keep muscle, hair, and energy while losing fat
  • You struggle to hit 90g+ protein on a small appetite
  • You need a plan that survives nausea days and dose-up weeks
  • You prefer a printable PDF over another subscription app

This is not for you if

  • You have a medically restricted diet your doctor has mapped
  • You are looking for a keto or carnivore protocol
  • You want recipes with rare or expensive ingredients
  • You expect custom 1-on-1 coaching inside a $19 PDF
Real results

What readers say

★★★★★

"I was on Wegovy for three months and my hair was thinning. Turns out I was eating 50g protein on a good day. This plan got me to 110g without forcing it. My hair came back in two months."

MR
Maya R.Wegovy, month 5
★★★★★

"The nausea-friendly swaps saved my dose-up weeks. I used to just skip meals and feel terrible by Thursday. Now I have a script to follow and I actually recover faster."

DT
Devon T.Mounjaro, month 2
★★★★★

"Finally a plan that does not assume I can eat a full plate of chicken. The small-appetite portions are the whole point. 42 pounds down, kept my lifting numbers."

JS
James S.Ozempic, year 1

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Questions

FAQ

The plan is built around general nutrition guidance for GLP-1 users: higher protein per meal, smaller portions, lower-fat options on dose-up days. It is not medical advice. Check with your prescriber before making big diet changes, especially if you have other conditions.
Every main meal targets 30g of protein. The plan hits 90 to 120g protein per day depending on your body weight, which is the range most dietitians recommend to protect lean mass on GLP-1s.
Every week of the plan includes a nausea-friendly swap list: bland, low-fat, cold, or blended options for each main meal. When appetite is low you can hit your protein target with shakes, Greek yogurt, cottage cheese, and scrambled eggs.
Yes. Protein alone does not prevent muscle loss. If you want the full system, see the GLP-1 Strength Preservation Plan, which is a 12-week resistance and protein pairing. Together they address the 39 percent lean-mass loss pattern seen in some GLP-1 trials.
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GLP-1 Meal Prep Plan$19