The GLP-1 Kickstart Kit: 28-Day Protein-First Meal Plan for Zepbound, Ozempic & Wegovy

You got the prescription. Nobody told you what to eat.

You went home with a page about injection sites and a warning about nausea. And then you opened the fridge and realised that for the first time in your adult life you were not hungry — and that nobody had mentioned that not being hungry creates its own set of problems.

The medication handles appetite, and it does that part extremely well. What it cannot do is decide what goes into the small amount of food you are now eating. That decision turns out to matter enormously, because when your total intake drops by half, every single thing on your plate has to work harder.

The problem almost nobody warns you about

When you lose weight, you never lose only fat. Some of it is muscle. But the amount lost on these medications, when nothing is done about it, is higher than most people expect.

In the SURMOUNT-1 trial for tirzepatide, roughly 26% of the weight participants lost was lean mass. In STEP 1, the trial for semaglutide, that figure ran as high as 40%.

Here is the part that matters: it is not inevitable. A 2025 case series found that people who combined adequate protein with consistent resistance training cut lean mass loss to under 10% — and some gained muscle while losing fat.

That gap is what this kit exists to close.

What’s inside

73 pages, in twelve parts:

1. What’s actually happening in your body — why food works differently now, and the muscle problem explained plainly
2. The four rules — protein first, your calorie floor, hydration, and the two weekly sessions that protect your muscle
3. Your numbers — a five-minute worksheet for your protein target, calorie floor and fluid goal, with a lookup table so there’s no maths
4. The side-effect playbook — nausea, constipation, reflux, fatigue, taste changes, sulfur burps and diarrhea, each with what to eat, what to stop, and when to call your doctor
5. The 28-day meal plan — four weeks that get easier as your tolerance improves, with the protein total worked out for every single day
6. 21 recipes — all under 30 minutes, tagged for cold, soft-texture and batch-cooking days
7. Four weekly grocery lists — already written, plus the shortcuts worth buying
8. The protein cheat sheet — the page you’ll still be using in a year
9. Real life — restaurants, travel, family dinners, dose day and celebrations
10. When the scale stops moving — the plateau checklist, in the order to work through it
11. Thinking past the prescription — what the research says about stopping, and the habits to build now
12. Printable trackers — daily protein and water, measurements, and a symptom and dose log to take to your appointments

Who this is for

• Anyone taking Zepbound, Mounjaro, Ozempic, Wegovy, or Saxenda
• Anyone about to start who wants to get the food right from week one
• Anyone who has hit a plateau and can’t work out why
• Anyone worried about losing strength along with the weight

Who this isn’t for

• Anyone looking for a way to eat less — that is not the problem this solves, and eating too little is specifically what this guide warns against
• Anyone wanting medical advice on dosing. That is your prescriber’s job, and this guide says so repeatedly

What you get

• A 73-page PDF, delivered instantly after purchase
• Designed to be read on a screen or printed — the trackers are built for printing
• Yours to keep, with no subscription

A word about who wrote this

I’m Nada. I hold a certification in Nutrition Science from Zewail International Academy. I have a background in medicine, and I’ve spent a long time reading the research on these medications and talking to people taking them. That’s the honest scope of what I bring, and it’s stated plainly on page one of the guide too.

Important

This kit is nutrition and meal-planning support. It is not medical advice; it does not replace your prescriber, and it is not a substitute for individualised care from a registered dietitian or physician. Please talk to your medical team before making significant changes to how you eat — particularly if you have diabetes, kidney disease, a history of pancreatitis, gallbladder problems or an eating disorder, or if you are pregnant or nursing.

Because this is a digital download, all sales are final.