Why it matters
If intake collapses first, protein, energy, and training usually slide behind it.
GLP-1 protocol
Steady your medication plan plan for your current goal.
Your weekly dashboard for protein, meals, hydration, and training.
State
Prep week
Review results
What matters most this week
Read this once, then move straight into the meals and movement you actually want to repeat.
So what?
Your biggest opportunity this week is keeping the basics steady.
Main focus
Protect intake and hydration first
Risk
Low
Keep the weekly floor visible.
Protein
90-110 g per day
Protect this first.
Meals
3 regular meals
Use this as the weekly rule.
What to do now
Act from these first
1
Primary objective
Protect intake and hydration first
If intake collapses first, protein, energy, and training usually slide behind it.
2
Meal rule
3 regular meals
Use smaller meals and easier protein before appetite disappears.
3
Protein floor
Hit 90 g before the day gets away from you
This fallback target is used because weight is missing. Spread it across the day instead of trying to catch up at night.
4
Training anchor
Keep 2 resistance sessions visible
Keep 2-4 strength touches visible in the week.
This week at a glance
Week frame
Prep week
The basics need to stay automatic enough to survive a normal week.
Protein floor
90 g
Protect the floor first, then the full range.
Meal mode
3 regular meals
Keep this week’s meal rhythm visible.
Keep the week visible
Shape the environment so protein, meals, and the next workout are easier to follow through on.
Do this
- Protect intake and hydration first
- 3 regular meals
- Hit 90 g before the day gets away from you
Keep stocked
- Buy 2 core proteins: chicken + chicken
- Prep 1 easy breakfast: Paleo Quiche
- Keep 1 easy option on hand: Immune Boosting Asian Chicken Soup
- Choose 2 dinners now: Paleo Quiche + Immune Boosting Asian Chicken Soup
Make less visible
- Repeat the same first meal several times this week.
- Choose the easiest version of the plan you will still do.
- Keep the training floor visible before you add extras.
- Keep one backup meal ready in case dinner drifts.
Prep this week
Stock
Buy 2 core proteins: chicken + chicken
Fallback breakfast
Prep 1 easy breakfast: Paleo Quiche
Symptom backup
Keep 1 easy option on hand: Immune Boosting Asian Chicken Soup
Week mode
Steady week
Repeat the same first meal several times this week.
- Get to 90 g with the easiest protein foods you trust.
- Drink at meals and once between them.
- Keep one walk or strength touchpoint visible today.
Protein rule
Make protein visible before the day gets busy
Protein usually gets easier when it has obvious defaults, not when the plan asks you to improvise every meal.
See why
Protein rule
Make protein visible before the day gets busy
Protein usually gets easier when it has obvious defaults, not when the plan asks you to improvise every meal.
See why
- Repeat one breakfast and one lunch before chasing variety.
- Buy the protein foods you are most likely to eat, not the most ambitious ones.
- If appetite is lower, smaller protein touches still count toward the floor.
Shown because this plan is protecting your protein floor.
Keep it simple
Repeatable meals usually outperform variety on hard weeks
The goal is not more meal ideas. The goal is a small number of meals that still work when energy, symptoms, or time are less reliable.
See why
Keep it simple
Repeatable meals usually outperform variety on hard weeks
The goal is not more meal ideas. The goal is a small number of meals that still work when energy, symptoms, or time are less reliable.
See why
- Pick a few anchor meals and let them cover more of the week.
- Use backups before meals disappear entirely.
- A boring week you complete is usually more useful than a creative week you abandon.
Shown because this plan is trying to reduce friction, not add more decisions.