GLP-1 eating plan, one page

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One-page GLP-1 eating plan: three rules, a protein-by-portion table, a day that works, and what to avoid

Sized for US Letter. Prints fine on A4 too.

Why it isn't a 30-day meal plan

Nearly every "GLP-1 diet plan PDF" is a four-week menu: Monday salmon, Tuesday chicken, a shopping list, portion sizes down to the gram.

That shape doesn't survive contact with the drug. Your appetite on a GLP-1 isn't stable from one day to the next. The two days after your shot may be near-zero. The day before the next one you might eat normally. A menu that assumes you'll want a planned dinner on a planned Tuesday is a menu you'll abandon in week one, and then feel bad about.

What survives is a set of rules and a reference you can scan when you're standing at the fridge with no appetite and no plan. That's what this is.

What's on it

Section	Why it's there
Three lines	Half portions, protein first, stop early. If you only remember one thing, it's on this line.
Protein by portion	Ranked by protein per realistic serving, not per calorie — because your limit is stomach volume now.
A day that works	Not a menu. A shape, loose enough to survive a bad day.
What ruins an evening	Five things, in the order they cause trouble.
Days when nothing appeals	The list for when eating is a chore. Cold and bland, because most nausea is smell.

The one number worth setting properly

Protein. A common target while losing weight is roughly 1.2–1.6 g per kg of body weight per day, higher if you're doing resistance training. It matters more here than on an ordinary diet because a significant share of fast weight loss is lean tissue, and short protein makes that worse.

Your prescriber or a dietitian should set your real number — body size, kidney function and what you're training for all move it. The sheet has the range on it as a reminder, not as a prescription.

Print notes

One page, laid out for US Letter. A4 works — it just leaves a slightly wider margin.
Black and white prints fine; the only colour is the protein column and the section labels.
No watermark, no logo blocking anything, no "sample" overlay.

If you want the reasoning behind any of it rather than the summary: what to eat, in full · why the nausea happens · the dose calculator.