Lose the weight.
Keep the muscle.
You're losing weight. Don't lose your strength. Free tools, recipes, and meal plans to protect muscle and energy while you lose fat on a GLP-1 — built from the kitchen, not the clinic.
Rapid weight loss doesn't ask what kind of weight it takes. Up to 40% can be muscle.
U.S. adults are on a GLP-1 — most were never handed a food plan.
of the weight lost can be lean muscle — your energy and strength.
Protein-first eating + simple strength protects it. That's the whole system.
One system, three levels
The kitchen and the science are the same for everyone. Only the fuel scales as your goals grow.
Everyday
Get through a busy week with energy — the plate, the protein floor, the Sunday reset. Most people live here.
See the everyday plan →
Active
First 5K, a half-marathon, a century ride. Add training-day fueling on the same plate.
See active plans →
Athlete
Ironman, Hyrox, big goals. Race-week fueling and the Level-3 protocol builder — when you want it.
Open the protocol builder →
The app is live — and FUELED is free.
The GLP // ATHLETE app is live — protein-first plan, appetite-aware coach, smart grocery. Sign up and we'll send you FUELED, our GLP-1 athlete cookbook, free.
20 recipes to get started
Real food, protein-first, most under 15 minutes.
Everything you need, in one place
Costco Grocery Guide
The printable, budget-friendly list of high-protein staples.
Meal Plans
Loss, taper & maintenance — the plan changes with your journey.
Free Tools
Protein calculator, grocery generator, meal-plan builder.
The Science
What the evidence says about muscle loss — a plain-English guideline.
Get the free starter kit
The plate, the protein checklist, the $92 Costco list, and the Sunday reset — straight to your inbox.
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