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.
Current focus
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 protein foods that make 90 g feel doable
- 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 protein foods that make 90 g feel doable
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.
Intelligence layer
Ask about the interpretation
Ask why this week landed here, what matters most now, or what Cat knowledge best explains the current GLP-1 focus.
Source-backed answers only in this view
?Want the deeper why?
Open the extra context behind this week’s GLP-1 focus only if you want it.
2 notes
?
Want the deeper why?
Open the extra context behind this week’s GLP-1 focus only if you want it.
Why this fits
Protein first
The week’s meals lean toward real-food protein because that’s the simplest way to protect muscle when appetite is low and routines need to stay automatic.
Fuel for Athletes 2 · slide 8Open details
Protein first
The week’s meals lean toward real-food protein because that’s the simplest way to protect muscle when appetite is low and routines need to stay automatic.
- Use protein as the anchor at breakfast, lunch, and dinner so you don’t have to eat a large volume to stay covered.
- Works well with the plan’s lower-carb, fat-adapted direction, which helps keep blood sugar steadier on a normal week.
- Supports post-workout recovery by making protein easy to find in the meal plan, especially on strength and walk days.
Helps make muscle protection and recovery more automatic when the main objective is to protect intake and hydration first.
Sources: slide 8, slide 11
Why this fits
Softer, lighter choices
Several of the selected meals are built around soup, scramble, smoothie, or other easier-to-tolerate formats.
Fuel for Athletes 2 · slide 6Open details
Softer, lighter choices
Several of the selected meals are built around soup, scramble, smoothie, or other easier-to-tolerate formats.
- Good for lower-appetite or nausea-prone days because the meals don’t depend on a big plate to count.
- Soup and smoothie options help support hydration while still keeping protein and produce in the mix.
- A lighter lunch or fallback breakfast can keep the day on track instead of forcing a meal that’s too heavy to finish.
Supports the plan’s core goal of staying nourished and hydrated even when appetite is unpredictable.
Sources: slide 6, slide 11