When your appetite is significantly reduced, every bite counts. Meal planning ensures that the small amount of food you consume is nutrient-dense and aligned with your goals.
The GLP-1 Plate Method
Forget traditional diets. The GLP-1 plate is designed for maximum nutrient retention in small volumes.
- 50% Protein: Lean meats, tofu, eggs, or Greek yogurt.
- 30% Fiber: Non-starchy vegetables (spinach, broccoli, bell peppers).
- 20% Complex Carbs/Fats: Quinoa, sweet potato, avocado, or nuts.
Sample Day (High Protein, Low Volume)
| Meal | Option | Protein |
|---|---|---|
| Breakfast | 1 cup Cottage cheese + 1/2 cup berries | 25g |
| Lunch | 4oz Grilled chicken on mixed greens | 35g |
| Snack | Whey isolate protein shake | 30g |
| Dinner | 4oz Salmon + roasted asparagus | 30g |
Frequently Asked Questions
What if I can't finish my meal?
Stop eating as soon as you feel full. It's better to eat 5-6 very small meals throughout the day than to force yourself to finish a large plate.
