Free guide · Ozempic, Wegovy, Mounjaro, Saxenda
Eating well on GLP-1: 7 days of high-protein meals.
When the medication kills your appetite, the real risk is not overeating, it is losing your muscle. This free guide gives you 7 days of meals built for small appetites: enough protein, small volumes that go down, and gentle mornings for nausea. Get it by email in 30 seconds.
Free. No spam. Unsubscribe in 1 click.
What you get
- ✓
7 full days, 4 small meals each (morning, midday, evening, snack).
- ✓
About 100 to 115 g of protein per day, the threshold that protects your muscle.
- ✓
Gentle breakfasts, no heavy fat, so you do not trigger morning nausea.
- ✓
Drinkable or easy-to-digest meals for no-appetite days.
- ✓
High-fiber ideas to limit constipation, the #1 GLP-1 side effect.
- ✓
Simple recipes, ready in minutes, sized for a small appetite.
The 4 anchors of the guide
Protein first
Aim for about 1.6 g per kg of lean mass, across 4 small meals, to preserve muscle despite the deficit.
Small volumes
Dense meals rather than large ones, so you hit your target without forcing it when appetite is suppressed.
Gentle mornings
Little heavy fat on waking so you do not trigger the morning nausea of the treatment.
Fiber and water
Aim for 25 g of fiber and 2.5 L of water a day to limit constipation, very common on GLP-1.
Why protein is the priority on GLP-1
Without adapted nutrition, 25 to 39 % of weight lost on the medication comes from muscle, not fat (STEP-1 and SURMOUNT-1 trials). That lost muscle slows your metabolism and drives regain when you stop. Eating enough protein, even without hunger, is the best protection.
Understand the science in detail⚕️Cetona is a meal-planning tool, not medical advice. This guide does not replace your doctor or nutritionist. For your treatment, your doctor remains the reference.