The GLP-1 Pill Companion
The complete first-90-days guide and high-protein cookbook. 90 small-portion recipes, a 30-day plan, and a 90-day tracker you write in.
High-protein cooking for GLP-1 medications
Your appetite left. Your protein target did not.
Four bites in and you are done. That is a cooking problem before it is anything else.
- 59foods ranked by protein per cup, not per serving
- 7queasy-day recipes for when nothing sounds good
- 30days of pill timing and protein on one page
Free. The kit downloads on the next page, with nothing to confirm.
Sourced and dated 59 foods by volume 90 recipes to spec No dosing advice
Why this site exists
The medication handles appetite. Nothing handles the rest.
64.8%
of people without diabetes had stopped taking their GLP-1 within one
year. Cost, side effects, and access drive most of it.
JAMA Netw Open, n=125,474
40–70%
get stomach and gut side effects. Most are mild and most pass, but
almost nobody is told what to cook while they do.
Pooled trial reporting
25–40%
of the weight lost registers as lean mass on a scan. Resistance
training plus enough protein is the part you control.
STEP-1 and SURMOUNT-1 body composition
Every one of those is a food problem wearing a medical costume. That is the entire remit of this site.
All three get called a protein. All three take the same room in a stomach that has not got much left.
The chart everyone needs and nobody built
Protein density, ranked
Every protein chart on the internet ranks food by grams per serving. That is the right number when calories are your limit. It is the wrong one when room is. This chart ranks by protein per cup of stomach space instead, which is what actually decides what you should be eating.
Fifty-nine foods. Sortable. Sourced. Dated.
Open the chart The free kit, itemized
Three pages you print once and stop thinking about
It is the sheet you tape inside a cupboard door in week one and still use in week nine. Paper, because week one is not the week you learn a new app.
What it is not
Not a sample of a paid thing.
Not a teaser chapter that stops at the useful part.
Not an account, a login, or a trial that bills you later.
Not medical advice, and it says so on the page itself.
01
The protein cheat sheet
Fifty-nine foods ranked by grams of protein per cup of volume, so you can pick by the only budget that still matters.
02
Seven queasy-day recipes
Cold, low-smell, five ingredients or fewer, and built for the days when standing over a hot pan is the whole obstacle.
03
The 30-day tracker
Pill timing, protein hit or missed, and one weekly check-in. Printable, with no app and no account.
Free. The kit downloads on the next page, with nothing to confirm.
The book
The GLP-1 Pill Companion
Ninety small-portion recipes, every one flagged for the day you are actually having: queasy-safe, constipation-fighting, or step-up week. Plus the 30-day plan, the dose-by-dose walkthrough of the first 90 days, and the chapter on when the answer is to call your doctor rather than to cook something.
- 90 recipes, each with protein per serving and a symptom flag
- A 30-day plan you can start on any Monday
- Every clinical claim sourced, dated, and labeled by strength of evidence
No launch date until it is real. Take the free kit and you will hear about the book the day it ships, before anyone else.
Books and guides
Resources
60 More Small-Portion Recipes
The overflow. Sixty more recipes that did not fit in the book, same protein-first spec, same symptom flags.
The 90-Day Companion System
The book covers your first 30 days. This covers days 31 to 90: full meal plans, the printable tracker bundle, and the swap charts.
The Complete Bundle
Everything above, plus the queasy-day emergency deck and the family-scaling guide.
No launch dates until they are real. The free Starter Kit is available now and is not a sample of anything. It is the whole thing.
Before you hand over an email address
Fair questions
Is the Starter Kit really free?
Yes. Three printable pages, no card, no trial, no wall halfway through. You get one email when something useful publishes, and one click removes you for good.
I am on an injection, not the pill. Does any of this apply?
Yes. The delivery method changes the schedule and part of the side-effect profile. It does not change what protein does in a stomach that empties slowly. The recipes, the targets, and the symptom fixes read the same either way. Where the pill genuinely differs, articles say so in the text.
Is this medical advice?
No, and it never pretends otherwise. There is no dosing advice anywhere on this site. Titration appears only as what the prescribing information describes, and your prescriber sets your schedule. This is a food and habits site written by Scott Wilder, an independent researcher, not a clinician.
Why rank food by the cup instead of by the serving?
Because a per-serving ranking assumes calories are your limit. On a GLP-1, room is your limit. Cottage cheese carries 28 g per cup and cooked quinoa carries 8 g, and they take identical space. Ranking by volume is the thing that changes the answer.
What happens to my email address?
It goes to the mailing list and nowhere else. It is never sold, rented, or handed to a pharmaceutical company, and this site is not affiliated with one. The privacy page says the same thing in more words.
How this site works
Every factual claim here traces to a clinical trial, an FDA label, or a published guideline, and says which. Claims that are contested get both sides. Claims that are thin get labeled thin. Community reports get called community reports.
Written by Scott Wilder. Independent researcher who reads the trial data and the prescribing information so you do not have to. Not a medical professional. These articles are not medically reviewed, and the site says so rather than implying otherwise. Your prescriber sets your medication schedule. This site sets your table.
Latest
Articles
What to Eat the Week After a Dose Increase
Side effects re-spike after every step up, and week one repeats itself. The bland protein-forward plan for that week, and why you should shop for it three days early.
GLP-1 Pill vs Injection: What Actually Changes About Eating
Daily pill or weekly shot, the food rules are nearly identical. Here is what genuinely differs, what does not, and the one timing rule only one group has to follow.
The Cottage Cheese Scramble
Twenty-one grams of protein in five minutes, with the softest texture of any egg dish. The one recipe worth learning in your first week on a GLP-1 medication.
Free
The GLP-1 Starter Kit
- The protein cheat sheet: 59 foods ranked by protein per cup of stomach space
- Seven queasy-day recipes for when nothing sounds good
- The 30-day pill habit tracker and weekly check-in
Free. The kit downloads on the next page, with nothing to confirm.
