The High-Protein GLP-1 Companion

What This Guide Is

The High-Protein GLP-1 Companion is a nutrition and habit guide for people on GLP-1 medications (Ozempic, Wegovy, Zepbound, and others). It covers the protein math that protects lean mass during rapid weight loss, the nutrient-density framework for when every bite is precious, protein-first eating order, 25 small high-protein meals with macros (including nausea-day options), food strategies for the common side effects, a two-session minimum-dose strength plan, and the social scripts for restaurants, holidays, and food-pushers.

It also draws a hard line: this guide handles food, habits, and movement. Doses, side effects, and medication decisions belong with your prescriber — and the guide tells you clearly which symptoms mean "call your care team today."

What's Inside

The Foundation

• What GLP-1s change about eating — and why "listen to your body" is temporarily bad advice when signals are deliberately muted
• The muscle problem, accurately: what rapid weight loss takes with it, and the two levers (protein + resistance) that protect it
• Your protein math: targets by body weight, the 4-5 eating-moment strategy, and the one-number tracking habit

Eating Strategy

• The nutrient-density rules: every bite has a job — protein, fiber, smart fats, budgeted joy
• Protein-first plate architecture: eating order, liquids between meals, the gentle-full stop rule
• Injection-week timing: liquid-lean days after the shot, bigger meals when capacity returns
• 25 high-protein small meals with macros — morning starters, 10-minute lunches, small-plate dinners, gap fillers, and five nausea-aware rough-day options

Side Effects & Body

• Food strategies for nausea, constipation, reflux, food aversions, and mid-meal fullness
• The red-flag list: symptoms that mean call your prescriber today, not eventually
• Hydration architecture (thirst gets muted too) and the supplement conversation to have with your clinician
• The minimum-dose strength plan: two 30-minute home sessions, twelve movements, full progression rules

Real Life

• Restaurant strategy: apps as mains, box-half-early, the bread basket protocol
• Word-for-word scripts for food-pushers — no medication disclosure required
• Holidays as a two-bite tasting menu, and the weekly 20-minute system that replaces hunger as your organizer

Who This Is For

This guide is for anyone on (or starting) a GLP-1 who wants the weight they lose to be fat, not muscle — and wants habits that outlast the prescription.