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If you’re on a GLP-1 and you don’t know what to eat, this is the short version.
One. Your appetite shrank. Your needs didn’t.
The medication decides how much you eat, and it’s very good at it. What it doesn’t change is what your body needs in a day.
So the gap isn’t willpower. It’s arithmetic: same requirements, a quarter of the room.
Eating less
- Eat less, and hold on
- Willpower, every single day
- Count everything, forever
Making it count
- Less is already handled
- A card you pick, not a decision you make
- The counting is done before you are hungry
Two. Bites are the currency now.
You get roughly 15 to 20 bites a day. Every one either carries something your body needs or spends the slot.
Four bites of chicken is 17g of protein. Four bites of toast is 3g. They take up exactly the same room.
Three. 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.
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Low gear
9 bites · 44g
Shot day. A shake and some turkey from the packet, and that is a fine day.
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Mid gear
18 bites · 98g
Four sittings. The biggest one before eight in the morning.
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High gear
22 bites · 115g
The good week. This is the day you get ahead for the ones that follow.
Low gear, 9 bites, 44 grams. Mid gear, 18 bites, 98 grams. High gear, 22 bites, 115 grams.
All three are fine. The week is the unit, not the day.
Shot day is usually a low-gear day. That’s expected, not a failure, and the week is what counts rather than the Thursday.
The medication decides how much you eat. Your bites decide what that little adds up to.
The list I built for myself first
Forty-two foods with what each one is worth per bite. One page, free, built for reading in the shop.
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14 months
Dana takes the medication and eats this way. Every plan on this site is one she has used herself, on a good week and a bad one.
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0.6–0.8g
The protein range used across the site is the one dietitians working with GLP-1 patients publish. We didn’t invent a number to sound authoritative. Where our figures come from is stated in the article that uses them.
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No numbers yet
No subscriber counts, no testimonials, no before-and-after photographs. Not because they wouldn’t help — because we haven’t earned them yet. When there is something real to show, it will be here.
Where to go next
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Meal plans The 7-day plan for a tiny appetiteA full week written out — every day planned, every bite counted, nothing to decide.
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Meal plans What to eat when nothing sounds goodFor the evenings the fridge looks like a chore. Eight foods that still go down.
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Snacks 21 no-cook high protein mealsFor the days cooking smells have turned against you. Nothing here touches a pan.
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Grocery lists The one-lap grocery listFive proteins, four produce, three dairy, two pantry, one treat. One trip covers the week.
Forty-two foods, ranked by what they do per bite
- Protein per bite, not per 100g — because you are not eating 100g
- What to keep in the fridge for the days nothing sounds good
- The four-bite plate, and how to build one in ninety seconds
- A grocery list you can shop in one lap
I was standing in my own kitchen at nine at night doing arithmetic. You shouldn’t have to. Dana Wells, Few Bites
