Not Hungry Anymore? Make Every Small Meal Count
A GLP-1 medicine shrinks your appetite, so what you do eat matters more. This companion works out your daily protein target from your weight, splits it into small meals, and gives you 28 build-it mini-meals, two sample weeks, a queasy-day plan, six strength moves you can do at home, and logs to bring to your prescriber. Every number comes from USDA data. Delivered instantly as a 33-page fillable PDF e-book, with a free bonus online edition for any phone or computer.
You are purchasing The GLP-1 Kitchen Companion — a downloadable digital publication (33-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 33-page e-book (the free online edition has the same content). Tap any page to see it full size.
Protein per portion, worked out
Eight rows of the protein table, exactly as printed in the e-book. Pick the foods that give the most protein in a portion you can actually eat.
| Food | Portion | kcal | Protein g | Fiber g | Sat fat g | Sodium mg |
|---|---|---|---|---|---|---|
| Chicken breast, roasted | 3 oz | 140 | 26.4 | 0 | 0.9 | 63 |
| Tofu, firm | 1/2 cup | 181 | 21.8 | 2.9 | 1.6 | 18 |
| Tuna, canned light in water | 3 oz | 99 | 21.7 | 0 | 0.2 | 43 |
| Salmon, cooked | 3 oz | 175 | 18.8 | 0 | 2 | 52 |
| Greek yogurt, plain, low-fat | 3/4 cup | 124 | 16.9 | 0 | 2.1 | 58 |
| Cottage cheese, low-fat (2%) | 1/2 cup | 92 | 11.8 | 0 | 1.4 | 348 |
| Edamame, shelled, cooked | 1/2 cup | 94 | 9.3 | 4.1 | 0.5 | 5 |
| Lentils, cooked | 1/2 cup | 115 | 8.9 | 7.8 | 0.1 | 2 |
USDA FoodData Central, SR Legacy. 55 foods in the e-book, each with its FDC ID.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Eat Well on a Small Appetite
Your protein target worked out from your weight, 55 foods ranked by protein per portion, the small protein plate, a queasy-day plan, fluids and fiber, and eating out.
Plan It Once a Week
28 build-it mini-meals with the protein counted, two sample weeks at about 100 g of protein a day, a weekly planner and a grocery list by aisle.
Keep Your Strength
Why strength work matters while your weight changes, six moves you can do at home, a 12-week strength log and a walking log.
Track It, Bring It Along
A daily log for protein, fluids, fiber and how you feel, a seven-day record before each appointment, and questions for your prescriber.
Three Steps, a Few Minutes a Day
Find your number
Enter your weight. The calculator works out your daily protein target and splits it into small meals.
Pick small meals
Choose mini-meals from the lists or follow a sample week. Each one shows its protein.
Log and bring it
Tick protein and fluids each day, and take the log to your next appointment.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 33 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults taking a GLP-1 medicine who eat much less than before.
- Anyone told to "eat enough protein" and to keep active while losing weight.
- People who want plain, everyday food, not shakes and bars at every meal.
- Anyone who likes to bring notes to their appointments.
- It does not cover medicines or doses: that is your prescriber's job.
- It is not a weight-loss program or a medical diet.
- If your doctor or dietitian gave you a specific diet (for kidney disease, for example), follow theirs, especially on protein.
Clinical Evidence & Scientific Grounding
The nutrition priorities follow the joint advisory of the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society (Mozaffarian D, et al. "Nutritional priorities to support GLP-1 therapy for obesity", Obesity 2025;33(8):1475-1503). Spreading protein over the day follows Mamerow et al. (J Nutr 2014) and Moore et al. (J Gerontol A 2015). Every number in the food table and mini-meals comes from USDA FoodData Central (SR Legacy), each food with its FDC ID.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, it does not cover medicines or doses, and it does not replace advice from your prescriber or dietitian. Ozempic, Wegovy, Mounjaro and Zepbound are trademarks of their owners, who have no connection with this publication.
Want a Free Printable Quick-Start?
41 foods to reach for first on a small appetite, with the protein in a normal portion from USDA data, the foods to ease off in the first weeks, and a fluids tracker for one week.
Why a companion beats guessing
| This companion | Calorie apps | Googling | A regular cookbook | |
|---|---|---|---|---|
| Your protein target from your weight | Some | |||
| Meals sized for a small appetite | Some | |||
| A plan for queasy days | Some | |||
| Strength moves and a 12-week log | ||||
| Logs to bring to your prescriber | Some | |||
| One price, no subscription | Often monthly |
Frequently Asked Questions
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