Free GLP-1 nutrition tools

Your protein target, a grocery list, and a full meal plan — in under a minute. Nothing is saved or sent.

Protein target

Body weight

Where you're at

Target daily protein

101–126 g/day

Spread it out: about 30–40g per meal across 3–4 meals. On low-appetite days, a protein shake counts.

Build meals that hit this →

↗ Shareable

What that looks like in a day

Grocery-list generator

Days to cover

People

Shopping mode

7-day meal-plan builder

Week type

Household

Daily green / yellow / red check

A quick self-check on how ready you feel to train today. Not a medical assessment.

My protein plan is clear today Hydration & electrolytes are handled Appetite feels manageable Side effects feel low Energy is good enough to train A recovery meal is available

Level 3 · serious training

Protocol builder

For high-volume athletes (Ironman, Hyrox, big builds): a planning sheet for daily protein plus long-session fuel by phase.

Weight (lb)

Training hrs/week

Phase

All numbers are general guidelines — not medical or dosing advice. Adapt them to your personal situation and talk to your clinician before changing medication or diet.