Free tool
Three days, planned around your dose day.
Tell us which day you take it and how the days after usually go. You get the day before, the day of and the day after written out: what to eat, when to train, and where to bank the protein you are going to miss. Print it and stick it on the fridge.
Food and training only. Nothing on this page touches your medication, your dose or your timing, and it never will. Those belong with your prescriber.
The rest of the week
The three cards above are the hard part. Here is where the other four days sit, so the week adds up rather than the days.
Get this as a printable card, plus the week
The injection-day card as a PDF for the fridge, and five short emails on protein, training and reading your numbers while the weight comes off. No spam, unsubscribe any time.
On its way. Check your inbox in the next minute.
The Keep Muscle Kit
Twelve weeks of this, written down
The injection-day card is one page of the kit. The rest is the 12-week workbook, the 2-Day Strength Plan, meal plans at three protein levels and the Sunday tracker. 107 pages, instant download.
Why the three days are planned as one block
Most people on a weekly GLP-1 describe the same shape: appetite drops hard for a day or two after the dose, then comes back. If you judge yourself day by day you will spend two days feeling like you have failed. If you plan the block, the day before does the work the dose day cannot, and the week still adds up.
Two rules make the whole thing work. Front-load: the day before your dose is the day you eat properly, because it is the day you can. And protein first: on the quiet days the first three mouthfuls may be all you get, so they cannot be toast.
Training around the dose
Strength work is not the thing that makes you feel rough, but doing it on a day when you have eaten almost nothing is a waste of a session. We put your sessions on the days you have fuel, which usually means the day before the dose and two or three days after it. A session done at half effort still counts. A session skipped for four weeks running is how people lose strength without noticing.
When it is not a food problem
Planning around a quiet appetite is normal. Vomiting, being unable to keep fluids down, severe stomach pain, or losing weight far faster than anyone expected is not something a meal plan fixes. Ring the doctor who prescribed it. We will not give you a workaround, because there is not one worth having.
The other free tools
- Goal weight protein calculatorThe daily target these three days are built around.
- Meal protein builderPut a plate together and see whether it fits the appetite you have today.
- Strength test trackerOne test a week, charted, so you can see the sessions working.
- Protein per dollarCheapest protein by cost per 10 g, in A$, US$ or £.
This planner covers food and training only. It does not discuss doses, timing, titration, side-effect treatment or anything else about your medication, and it never recommends changing any of it. Anything to do with how you feel on the medication is a conversation with your prescribing doctor. Nutrition and strength coaching, not medical advice.