A practical, clinician-respectful guide to lose fat while protecting muscle on (or considering) GLP-1. Built for tiny appetites, busy schedules, and real-world side effects—so your results are strong, sustainable, and simple.

What’s inside

• Protein-First Targets: exact gram goals that fit small appetites—no guesswork.

• 20-Minute Strength (2×/week): minimal, at-home sessions to preserve lean mass.

• Plug-and-Play Meals: soft/liquid/chewable versions for nausea or early fullness.

• Side-Effect Strategies: gentle fixes for reflux, constipation, and “too-full too fast.”

• 30-Day Action Plan: week-by-week steps, checklists, and daily cues.

Bonuses included

• 7-Day Meal Plan (breakfast, lunch, dinner mapped out)

• GLP-1 Food List (eat/avoid with clear rationale)

• GLP-1 Grocery List (one trip, one cart, zero confusion)

Benefits you’ll feel

• Lose fat—not muscle (keep strength, shape, and metabolism)

• Clarity instead of guesswork (exact targets, simple routines)

• Built to last (habits you can keep with or without the medication)

Digital download. Read on any device or print at home. Educational content only; not medical advice.