The 7-Day Steady Plate Plan

Eating well shouldn't feel like a second job.

If you're on a GLP-1 medication — Ozempic, Wegovy, Mounjaro, Zepbound, or any of the others — you already know that "normal" meal plans don't quite fit anymore. Portions feel huge. Hunger doesn't show up when it used to. Some days nothing sounds good. And most diet content out there was written for a body that works very differently than yours does right now.

This little plan is built for the way you actually eat now.

What's inside the free PDF:

Seven full days of meals — breakfast, lunch, dinner, and two snacks each day. Every meal hits between 25 and 35 grams of protein, the range registered dietitians recommend for GLP-1 users to protect muscle while losing weight. Portions are sized for a smaller appetite, and recipes are designed to be gentle on a slower stomach.

You'll get:

• 35 original recipes, all under 25 minutes of active cooking time
• A complete grocery list, organized by store section
• "Cold-friendly" notes on the meals that work best on nausea days
• Substitution guides for when you don't have an ingredient (or just don't feel like it)
• The Steady Plate Principles — seven simple ideas to make eating well feel less like a job

Who this is for:

People on GLP-1 medications who want to protect muscle and feel steady. Anyone in the household cooking for a GLP-1 user who needs everyone fed at once. People who want high-protein, portion-friendly meals without joining a complicated program. Anyone tired of recipes that take an hour and make enough food for a small wedding.

Who this isn't for:

If you're looking for an aggressive cut, a keto plan, or recipes that require 30 ingredients you've never heard of — this isn't that. The Steady Plate is about steady, sustainable eating. Less drama, more dinner.

How it works:

Drop your email below. We'll send the PDF to your inbox in under a minute. Open it on your phone, print it, save it to your meal-plan folder. It's yours to use however works best for you. No subscription, no spam, unsubscribe anytime.

A quick note from us: This guide is for informational and educational purposes only and is not medical advice. Always talk to your doctor or registered dietitian before making meaningful changes to your diet, especially if you take medication.

Stay steady, the Steady plate