Meal plans for four or five bites

Whole days, written out, sorted by the gear you are in.

A Few Bites day plan is not a recipe collection. It’s a whole day written out in advance, so that at seven in the evening with no appetite and no ideas, you are reading instead of deciding.

How to read one

Every plan is labelled with a gear, and the gear is the only thing you need to match. Pick the plan that fits the appetite you actually have today, not the one you wish you had.

Low gear Mid gear High gear

Low gear is shot day and the day after. Ten to twelve bites, usually cold, often drinkable. Around 55–65g of protein if it goes well.
Mid gear is most days. Fifteen to eighteen bites across four sittings, landing near 90g.
High gear is the good week. Twenty bites, real meals, and the day you get ahead on protein for the ones that follow.

Each plan shows bites and grams per sitting in mono, and a running total. Nothing asks you to finish a plate.

The one rule

Protein first at every sitting, while the window is open. Everything else on the plan is negotiable and the order is not.

If you’re not sure which gear you’re in, you’re in the lower one. Nobody has ever regretted planning a smaller day.

What a sitting is worth, by gear

High gear dinner — chicken thigh, 3 oz 21g
Mid gear breakfast — yogurt + whey 41g
Low gear lunch — deli turkey, 2 oz 11g
Low gear shake — whey in milk 30g
The one that looks like a meal — toast + jam 3g

Every plan on this site is built from sittings like these. The gear decides how many of them a day can hold.

Articles

Meal plans The GLP-1 meal plan: 7 days built for a tiny appetite
The flagship. A full week written out — every day planned, every bite counted.
17 min · mid gear
Meal plans What to eat on a GLP-1 when nothing sounds good
The safe list — eight foods that stay acceptable when nothing else does.
11 min · low gear
Breakfast 15 GLP-1 breakfast ideas you can finish in a few bites
Protein before your appetite leaves for the day. Fifteen, sized for three bites.
12 min · any gear
Shot day What to eat on shot day
The 48 hours after your injection have their own rules. Here is the food side.
10 min · low gear
Family Feeding your family when you can only eat a few bites
One pot, one dinner, everyone fed — including you. The pull-point method.
11 min · any gear
Eating out Eating out on a GLP-1 without wasting half the plate
Four moves, a menu decoder for six cuisines, and what to say when someone comments.
11 min · any gear
Protein How much protein do you actually need on a GLP-1?
The number the plans are built around, and how to work out your own.
14 min · any gear
Meal plans 14 high-protein lunches that never need a microwave
Packed cold, holds until one o’clock, and never queues for a shared kitchen.
9 min · any gear
Meal plans 18 high-protein meals that aren’t chicken
For when the thing every list recommends has become the thing you cannot face.
10 min · any gear
Meal plans 16 high-protein microwave meals that take five minutes
Nothing prepped, nothing thawed. Inside the window where you still want food.
9 min · low gear
Meal plans 12 high-protein meals you can cook once and reheat all week
Batch cooking portioned for four bites instead of four people.
10 min · high gear
Meal plans 15 high-protein dinners for one
Cooking for one stops feeling worth it long before you stop needing dinner.
10 min · any gear
Meal plans 16 high-protein breakfasts without eggs
For when the thing every breakfast list recommends is the thing you cannot face.
9 min · any gear
Meal plans 12 high-protein soups for when chewing is the problem
Most soup is warm water with ambitions. Twelve that carry something, and how to fix the rest.
9 min · low gear
Meal plans Thanksgiving with a small appetite
The whole table ranked by what one bite is worth, so five bites still add up.
9 min · any gear
Meal plans High-protein freezer meals, portioned for one
One afternoon of cooking, twelve single portions in the freezer, and nothing that needs you to be hungry when you make it.
7 min · low gear
Meal plans What to eat when meat sounds gross
Every protein list starts with chicken breast. This one doesn't have any meat on it.
7 min · low gear
Meal plans Adding protein to meals you already eat
Not new recipes. The same dinner, quietly carrying twice as much.
8 min · mid gear
Meal plans Meatless high-protein meals
Most vegetarian cooking fills the plate. These fill the number instead.
8 min · mid gear
Meal plans Small-batch slow cooker meals
Every slow cooker recipe feeds six people. These don't, and they ask nothing of you at dinner time.
7 min · low gear
Meal plans Catching up on protein at night
It's nine o'clock, you've had almost nothing, and you're not hungry. What actually works.
7 min · low gear
Meal plans One-pan high-protein dinners
The washing up is the reason you didn't cook. These leave one pan and nothing else.
7 min · low gear
Meal plans Egg meals that aren't breakfast
Six grams each, three minutes, and no reason at all they have to happen before nine in the morning.
7 min · low gear