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Onto today’s email!
Meal planning and prep sound great in theory. Batch cook on Sunday, eat well all week, no stress. But when you're on a GLP-1 and genuinely not that hungry, it can feel pointless to cook all that food when you don’t know if you will even want to eat it.
Here's how I think about it differently: meal planning on a GLP-1 isn't about making big, elaborate meals. It's about making sure there's something easy and nutritious available so you actually eat when you should. So instead of trying to craft the perfect meals every week, here’s how I personally handle it for myself and my family.
The GLP-1-friendly approach to meal planning:
Keep it simple: I don’t plan 7 meals. I plan 3-4 because there are often leftovers or things that come up during the week. Lunch is typically leftovers, or I keep tuna packs in the pantry for a quick snack lunch.
Prep components, not full meals. If I do meal prep, I’ll prepare meal components. For example, cooked grains, washed greens, and pre-portioned proteins. These can all be easily made into a meal when they are needed.
Stock easy foods for low-appetite days: yogurt, protein shakes, nut butter, hard-boiled eggs, string cheese, and Chomps meat sticks.
Think in terms of protein + vegetable + something satisfying: I always start meal planning with “what’s my protein” then “what’s my vegetable”. It can be as simple as baked salmon with broccoli on the side. I always put fruit on the table because I know it’s something the kids will always eat, and it helps add fiber.
Use a weekly meal plan as your starting point and adjust from there. While people love meal plans, a generic plan will never work for everyone. I personally like them because they often give me meal combinations or ideas I hadn’t thought of.
Your hunger will vary week to week, sometimes day to day. A good meal plan gives you a framework, not a rigid rule. If Tuesday's dinner becomes Wednesday's lunch, that's a win, not a failure.
If you want a full month of meals already done for you with shopping lists, balanced macros, and recipes that actually taste good even when appetite is low, the 30-Day GLP-1 Friendly Meal Plan is exactly that.
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Recipe of the Week Sponsored by “I Can’t Believe It’s Not Butter”
If you are looking for a higher protein breakfast option that still feels like a treat, check out these low-carb pancakes. Regular flour is substituted with low-carb, high fiber coconut flour, which can help make the pancakes more filling, while eggs provide protein and structure for a soft, fluffy texture. They’re also naturally gluten-free, easy to customize, and pair well with toppings like berries, Greek yogurt, nut butter, or a drizzle of syrup.
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What’s Happening This Week
This week on the podcast, I interviewed the incredible Jamie Selzler, who has lost over 350 pounds on GLP1. His story and attitude are so amazing, literally the way I wish every GLP1 user would approach this journey. This is a MUST listen, and be sure to follow him over on socials as well!
I also interviewed my amazing colleague and diabetes expert, Erin Palinksi-Wade. She has been working with these medications for over 20 years and has insights about how to best use them to manage blood sugar, avoid highs and lows, and why most plateaus aren't actually plateaus. Even if you don’t have diabetes, this episode is loaded with actionable tips anyone could use to improve their results.
Over on YouTube, I posted a video about the dangerous advice I see about GLP1 on the internet and what the truth is. And another video where I share my DEXA scan results and what they mean for my long-term health.
Thank you so much for being here! See you next week!
GLP1 Provider Recommendation
If you are looking for a GLP-1 provider who offers comprehensive care, check out Tyde Wellness. Tyde is built for long-term personalized support, with a care team you can message, GLP-1-specific nutrition guidance, and consultations where you can actually talk to a provider. They also offer microdose GLP-1 programs, hormone therapy, and longevity peptides.
Visit tydewellness.com/glp1hub and use code GLP1HUB50 for $50 off your first month.
*Some of the links in this email are affiliate links. When you make a purchase, I will make a small commission at no cost to you. Thank you for supporting my work!
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