The Protein-First Plate: Nutrition for GLP-1 & Weight

When your appetite is small, every bite matters. The Protein-First Plate is a practical, 27-page food guide for anyone on a GLP-1 medication, coming off one, or simply wanting a satisfying way to eat for their weight goals. It's written by Celebrity Nutritionist Birgit Waites, M.S. (M.S. in Natural Medicine; Board Certified Holistic Health Practitioner, AADP).

The guide draws on published research and the 2025 joint nutrition advisory for GLP-1 therapy. It shows you how to put protein first, add fiber gradually, stay hydrated, ease common stomach side effects with food and pair your meals with simple strength habits that help protect muscle. Protein targets are explained simply, with a cheat sheet of "small volume, big protein" foods.

It's built for real life: 15 mini-meal ideas for low-appetite days, a 7-day sample meal plan, a 60-minute prep plan, a grocery list and 10 easy recipes using everyday foods such as eggs, Greek yogurt, cottage cheese, beans, lentils, fish, tofu, oats and berries. A printable tracker helps you see where protein and fluids fall short.

This guide supports, and never replaces, your prescriber and care team.

What you'll get

• Understand your protein target in plain language, and hit it without huge portions
• Stay full and help protect muscle with protein-first, fiber-rich meals plus a 20-minute starter strength routine
• Ease common GI side effects with food, using a symptom-by-symptom comfort chart and clear "when to call your care team" signs
• Make low-appetite days easier with 15 mini-meal ideas, hydration tips and 10 small-appetite recipes
• Build habits that last on or off a GLP-1, with a 7-day plan, prep plan, grocery list and tracker

What's inside

9 short chapters · protein cheat sheet · GI comfort chart · 15 mini-meal ideas · 7-day sample meal plan · 60-minute prep plan · grocery list · 10 recipes · printable tracker · references to published research

For educational purposes only. This guide is not medical advice and is not intended to diagnose, treat, cure or prevent any disease. It is not a dosing guide. Always follow your prescriber's advice and check with your healthcare provider before changing how you eat, exercise or supplement, especially if you take a GLP-1, insulin or other diabetes medication, or use hormone therapy. Digital download; no physical product will be shipped.