4-week workbook

Protein on a Tiny Appetite

Reach your protein target when you can only manage a few bites.

54 pages
US Letter + A4
Instant download after checkout
9 worksheets

General education, not medical advice. No dose advice — treatment decisions stay with your prescriber.

The problem

GLP-1 treatment turns the volume down on hunger — often so far that eating enough protein feels impossible. Targets online range from 1 to 2 g per kg, big meals make you feel unwell, and many people fall short. This guide gives you a realistic number and a simple way to reach it.

Who it's for

You're on GLP-1 treatment and feel full after a few bites

You don't know how much protein you actually need

You want to protect your muscle while you lose weight

What's inside

Your personal protein number, with quick-look tables by height and weight
The 5-principle Small-Appetite Protein Method
30 mini-meals with protein totals already calculated
A protein-density table of 31 everyday foods
Help for tough days: nausea, fullness and fatigue
Shopping lists, a 45-minute weekly prep plan, eating out and plant-based options
4 weekly trackers, 5 worksheets and the 30-second chair-stand test

04 · What you'll be able to do

By week 4, the aim is to reach your target (within 10%) on at least 5 days out of 7 — without forcing big meals.