The medication quiets your appetite. What you actually put on the plate decides whether the loss holds. A protein-first framework, a real fiber target, and the foods that hit both — printed, in your hand, on your fridge.
You leave a weight-loss visit with a prescription. You also leave with a quieter question that matters just as much: what should I actually be eating? GLP-1s shrink appetite — but they don't tell you what to put on the plate when you do eat, and they don't keep your muscle on for you.
This is the framework we hand every patient. Protein-first, fiber-honest, sleep-protected. Follow it loosely and you'll feel better and lose well. Follow it closely and the body you build will hold the loss long after the medication tapers down.
Nothing fancy — just the targets that work, the foods that hit them, and the small daily habits that make the medication's work permanent.
Hit these five and the program does most of the work. Miss them, and even the best dose leaks results out the back. Stick them on the fridge.
30 – 40g at every meal. Whey for animal-based, pea for plant. A shake counts — protein you don't eat is muscle you lose, especially on a GLP-1.
Real digestion, lasting satiety, a microbiome that behaves. The tables below tell you exactly where to find it — berries, beans, oats, sweet potato.
30 – 45 minutes of walking on most days. Lift weights 1 – 3 times a week. The muscle you build is what holds the loss when the medication tapers.
Where recovery, appetite regulation, and hormone repair actually happen. Skimp on sleep and the whole program leaks — mood, hunger, dose response, all of it.
Your brain and your workouts need them. The goal is balance, not the next zero-carb experiment. Whole grains, fruit, and starchy vegetables earn their place.
The shortcut you can screenshot. Three columns — high-fiber foods on the left, animal proteins in the middle, plant proteins on the right — with the gram counts you need to hit your daily targets without thinking too hard about it.
Per listed serving
Per 3.5 oz
Per 3.5 oz
Want this in your kitchen? Print the page from your browser — same tables, same targets, on your fridge in a minute.
Built for the real day.
The targets are simple. The compound effect is not. Stick with them and you'll feel the shift inside a few weeks — long before the scale reflects it.
Protein and fiber together do what willpower can't. The food chatter softens, the snacking impulse fades, and meals start to satisfy for hours instead of minutes.
1g per pound plus weekly resistance work means the weight that comes off is fat — not the muscle that holds your metabolism up.
Frameworks beat diets. The patients whose results hold a year past the medication are the ones who kept eating like the program told them to — quietly, every day.
Print the PDF, stick it on the fridge, and bring questions to your next visit. Or come in fresh — we'll walk through your day, your kitchen, and what's actually realistic for you.
Plus: how we’d use a summer with the schedule on your side. One page, refreshed each month.
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