GLP-1 Plate: Keep the Muscle, 14-Day High-Protein GLP-1 Meal Plan for Weight Loss (Dietitian-Made PDF)

Lose fat, not muscle, on your GLP-1.

The 14-day protein-first meal plan and smart tracker, designed by a Registered Dietitian, to help you reach your weight-loss goals while protecting the muscle that keeps you strong.

THE PROBLEM

Your GLP-1 is doing its job: you're eating less. But weight loss isn't only fat. In the STEP 1 trial of semaglutide, about 39% of the weight lost was lean (non-fat) mass. In SURMOUNT-1 (tirzepatide), it was about 26%. Less muscle can mean less strength and energy, and makes it harder to keep the weight off.

THE SOLUTION

GLP-1 Plate: Keep the Muscle builds in the three habits research links to keeping muscle while losing fat:

- Enough protein: about 100 to 130 g a day (estimates), with 30 to 50 g at breakfast and dinner

- Strength training: a simple 2 to 3 times a week plan

- Smart fiber: 25 g+ a day, built up without the bloat

Plus a full section on plateaus and planning for maintenance.

WHAT'S INSIDE

- Lose Fat, Keep Muscle section (trial data, plateaus, maintenance)

- 14-day protein-first meal plan with protein, fiber and calories for every meal

- Find Your Targets page + Smart Protein & Fiber Tracker (Excel or Google Sheets)

- 8 quick recipes, grocery list, gentle-day food guide and 50+ food swap chart

- The Science Behind This Plan page and full references

Evidence-based. Dietitian-designed. Easy to follow.

Built by Jorrie Smith, Registered Dietitian. Targets draw on the Diabetes Canada Clinical Practice Guidelines, a 2025 joint advisory on GLP-1 nutrition, and published GLP-1 trials.

FOUNDING PRICE: US$19 until Sunday, Nov 2 at 11:59 PM MT, then US$37.

FAQ

How much weight will I lose? That depends on you, your medication and your prescriber. This plan focuses on making sure the weight you lose is mostly fat, not muscle.

Which GLP-1s does it work with? Ozempic®, Wegovy®, Mounjaro®, Zepbound® and others.

Is this medical advice? No. It's nutrition education. Your prescriber manages your medication.

Instant digital download: 41-page PDF + tracker spreadsheet. No physical item is shipped.

Ozempic®, Wegovy®, Mounjaro® and Zepbound® are registered trademarks of their owners. Not affiliated with or endorsed by Novo Nordisk or Eli Lilly.