The GLP-1 Plate — The Complete Eating Guide for Ozempic, Wegovy, Mounjaro & Zepbound

Sound familiar?

The medication handles appetite. Nobody handed you the manual for everything else.

🍽️

"I eat three bites and I'm done"

When capacity shrinks, every bite has to count. Most people accidentally fill up on the wrong ones.

→ Chapter 2: The 8 new rules

🤢

"Shot day = nausea day"

Greasy meals, fast eating, and big portions on a slowed stomach are the top triggers. All fixable.

→ Chapter 4: Side-effect survival

💪

"Am I losing muscle too?"

Rapid loss without protein + resistance training costs lean mass. The defense is specific — and simple.

→ Chapter 5: Protect your muscle

🥤

"Nothing sounds good"

Zero hunger ≠ zero need. There's an emergency-kit strategy for low-appetite days (a shake counts).

→ Rule 7 + the emergency kit list

🍴

"Restaurants feel like a trap"

Portions are built for pre-GLP-1 appetites. Learn the 5-step order script and the box-half-first move.

→ Chapter 8: Eating out

📉

"The scale stopped moving"

Plateaus at months 4–8 are physiology, not failure. There's a 5-step diagnostic before you touch the dose.

→ Chapter 9: Plateaus

What's inside.

10 chapters, zero fluff — written in plain English for real people on real doses.

What GLP-1s actually do

The 3 mechanisms in plain English — and why every bite now carries more responsibility.

The 8 new rules of eating

Protein first · half portions · 20-minute meals · "enough" not "full" · the liquid rule.

The GLP-1 grocery map

Embrace / limit / skip tables + a pin-up protein cheat sheet (grams per serving).

The side-effect survival guide

Nausea, constipation, reflux & sulfur burps, fatigue, hair shedding — what helps, and when to call your provider.

Protect your muscle

Protein targets made simple, why spreading beats stacking, and the minimum effective strength plan.

The 7-day meal plan

~95–115 g protein/day mapped out, swap tables for every diet, and the 90-minute Sunday batch.

30 small-plate recipes

High-protein, small-portion, mostly 20 minutes or less — breakfasts, lunches, dinners, snacks & sips.

Eating out without regret

The 5-step order script + cuisine-by-cuisine cheat codes.

Plateaus, stalls & dose changes

The honest 5-step diagnostic — and what to eat during dose-increase weeks.

Life after GLP-1

What the research says about regain, and the 5 habits that keep it off — forever.

designed pages

small-plate recipes

day meal plan

printable trackers

Free sample

One of the 30 recipes.

Every recipe is built for a smaller appetite: protein-anchored, quick, gentle on a slow stomach, with grams listed so you can log them straight into the tracker.

No 40-minute prep. No serving sizes meant for four people. No sad "diet food." Just small plates that do their job.

Get all 30 recipes — $9.99

Recipe #1010 minutes≈ 30 g protein

Chicken & White Bean Bowl

1 serving · lunch anchor

Ingredients: 3 oz cooked chicken · ⅓ cup white beans · arugula · cherry tomatoes · 1 tbsp pesto · balsamic.

Method: Warm chicken + beans, pile over arugula, dress. Rotisserie chicken makes this a 3-minute meal.

Plus 29 more: ginger-garlic shrimp stir-fry, sheet-pan salmon, light white chicken chili, cottage pancakes, egg-drop bone broth, the shake upgrade…

Is this for you?

Made for you if…

You're on (or starting) semaglutide or tirzepatide — brand or compounded
You want to lose fat, not muscle — and keep your hair and energy
Side effects are disrupting your meals
You need portion-sized recipes, not family-sized casseroles
You're thinking ahead to maintenance and life after the medication

Not for you if…

You want medical advice or dosing guidance (that's your prescriber's job — this book never crosses that line)
You're looking for a magic diet — this is a practical manual, not a miracle
You expect 300 pages of filler. It's 25 tight, designed pages. That's the point.

Questions, answered.

How do I get it?

Instantly. After checkout you'll get the 25-page PDF immediately — read it on your phone, tablet, or computer, and print the trackers and cheat sheets as often as you like.

Is this medical advice?

No — and it's explicitly written that way. It's a practical eating and lifestyle guide that works alongside your prescriber's instructions, with clear "call your provider" flags throughout. Dosing questions always go to your care team.

I'm on compounded semaglutide/tirzepatide — does it still apply?

Yes. The mechanisms (appetite, gastric emptying, blood sugar) are the same, so every chapter applies. There's even a dedicated note on compounded versions.

I haven't started my medication yet. Should I wait?

No — chapters 1–2 were written for exactly you. Starting with the right habits beats rebuilding them mid-nausea.

What if it's not useful?

Email us within 7 days and we'll refund you. If the guide doesn't make your GLP-1 life easier, you shouldn't pay for it.

Instant download · PDF

Your appetite changed.
Your plate should too.

Get The GLP-1 Plate today — 10 chapters, 30 recipes, the 7-day plan, and the trackers — and eat like someone whose medication has their back.

$9.99 One-time purchase

Download The GLP-1 Plate — $9.99Instant PDF · 25 pages · 7-day guarantee

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