Free tool
Build the plate, then look at it.
Tap foods in, watch the protein and the energy climb, and see the one number nobody else shows you: how much room the meal takes up. On a suppressed appetite the plate runs out long before the protein target does, and this is where you find that out.
Your meal
Nothing on the plate yet. Add something from the list below.
Pick your foods
Send yourself the meal, and the rest of the week
We will send the small-appetite protein cheat sheet, 40 foods ranked by protein per bite, plus five short emails on hitting a target when three bites is your limit. No spam, unsubscribe any time.
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Seven days of this, already built
A personal seven-day plan at your exact protein target, portioned for the appetite you have rather than the one you used to have, around your medication and your dose day. Every meal weighed in grams and ounces, shopping list included. A$19, ready in minutes.
Build my planThe rule this tool exists to teach
Protein density is the number that matters on a GLP-1, and almost nobody tracks it. It is simply the grams of protein divided by the grams of food, times one hundred. A chicken breast and a salad comes in around 12 g per 100 g. The same protein delivered as lentils and rice comes in around 5 g per 100 g, so it takes more than twice the room to do the same job.
When your appetite is working normally that difference does not matter, because you finish both plates. When you are full after six mouthfuls it decides whether you hit your target or miss it by forty grams. Aim for a plate above 10 g per 100 g at every meal and the target stops being a fight.
Three ways to lift the density without cooking anything new
- Swap half the salad for the same weight of the protein. Volume stays, protein doubles.
- Add a dairy component that carries no bulk: 30 g of grated cheese, a tablespoon of skim milk powder stirred into anything wet, a half scoop of whey in the yoghurt.
- Drink the carbohydrate instead of eating it, or drop it entirely on the days when the appetite is at its worst. Protein first, always. Bread and rice can wait for a better day.
The other free tools
- Goal weight protein calculatorThe daily target to split across these meals, set from your goal weight.
- Protein per dollarWhat each of these foods costs per 10 g, in A$, US$ or £.
- Injection day plannerThree days of eating and training built around your dose day.
- Muscle loss risk calculatorScore the factors stacked against you and find the one to change first.
Protein and energy figures are per 100 g of food as served, taken from published composition tables, rounded. Cooked weights are used for meat and fish. Energy is shown in kilocalories and kilojoules. Plate weight is the sum of the food, which is a rough stand-in for how full a meal will make you: drinks, fat content and how fast you eat all move it. Nutrition and strength coaching, not medical advice.