Get the protein list
For tiny appetites on GLP-1 medications

You’ll eat very little no matter what. We make that little be enough.

Meal plans, food lists and full days of eating built for someone who’s full after a few bites — every bite counted, nothing to work out.

Free, one page

Start with the list everything here is built on

42 foods ranked by what one bite is worth — free, on the next page.

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Two plates side by side on a table, one holding a full dinner and one holding a few bites of the same food.
Same meal, same table. The small one is not a lesser dinner.
The method

Three ideas, and then you know the whole method

It takes about a minute. Everything else on this site is these three things, worked out in advance so you don’t have to.

  1. 01

    The gap

    The medication decides how much you eat. What it doesn’t change is what your body needs in a day. Same requirements, a quarter of the room.

    What your body needs unchanged
    Room to put it in a quarter
    Why the gap opens
  2. 02

    Bites are the currency

    You get roughly 15 to 20 bites a day now. Each one either carries something your body needs or spends the slot on something that doesn’t.

    16 of 17 bites · 90g protein
    How the number is worked out
  3. 03

    Appetite runs in gears

    Some days you can eat, some days you can’t. Plan for the gear you’re actually in, and the day flexes instead of breaking.

    Low Mid High
    What a low-gear day looks like
  • 12 full guides — the whole week of eating, planned to the bite
  • Every number traceable to published nutrition data — nothing rounded up to impress you
  • 1 person writes all of it, fourteen months into eating this way herself — no template, no ghost writer
  • 0 before-and-after photos, medical claims, or pretending — ever
START / 02

Where do you want to start?

  • Four small bowls making up one day of eating
    Meal plans The 7-day plan for a tiny appetite

    A full week written out. Every day planned, every bite counted, nothing to decide at seven in the evening.

    17 min · free to read
  • Three ready-to-eat proteins at the front of a fridge shelf
    Meal plans What to eat when nothing sounds good

    For the evenings the fridge looks like a chore. Eight foods that still go down when nothing appeals.

    11 min · free to read
  • A small charcuterie board built for one person
    Snacks 21 no-cook high-protein meals

    For the weeks cooking smells have turned against you. Nothing on the list touches a pan.

    12 min · free to read
  • A week's groceries unpacked on a kitchen counter
    Grocery lists The one-lap grocery list

    Five proteins, four produce, three dairy, two pantry, one treat. One trip covers the week.

    11 min · free to read

All meal plans · Snacks · Grocery lists

Dana Wells
Who writes this

Dana Wells

I’m 47, I manage a dental office in Ohio, and I’m fourteen months into a GLP-1. I am not a doctor and I say so on every page. I started Few Bites because every plan I could find assumed I could finish a plate, and I couldn’t — so I worked out what four bites should be, and wrote it down.

More about Dana
The shot decides how much I eat. My bites decide what I lose.
Dana Wells
The top of the actual page
FoodServingPer bite
Whey shake1 scoop in milk5.0g
Premade protein shake1 bottle5.0g
Skyr¾ cup4.8g
Single-serve cottage cup1 cup4.7g
Cottage cheese 4%½ cup4.3g

…and 37 more, ranked — yours on the next page.

The protein list

42 foods, ranked by what one bite is worth

  • Every food with its serving, protein, bite count and per-bite value
  • Grouped by aisle, so it works as a shopping reference too
  • The front-load rule in one sentence, at the bottom
  • Printable, and free
I built this list for myself first, on the back of an envelope, because I could not find one anywhere that counted in bites. Dana Wells, Few Bites
Dana Wells smiling in her kitchen, arms folded.

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