✦ 21-Day Nutrition Program · GLP-1 Support
Fuel your journey.
Build the habit.
Protect your muscle.
A complete 21-day Mediterranean meal plan and daily protein tracker
— designed specifically for women on GLP-1 medications who want results that last.
$37
Meal plan + Protein Tracker · Instant access
A simple way to stay consistent and understand what your body needs.
✦. 21 days of meals. ✦ 70–100g daily protein. ✦ Plant-based swaps included
Included — Part One
The 21-Day GLP-1 Protein Reset
A complete Mediterranean meal plan — 21 days, 70–100g protein daily, 1,200–1,400 cal. Every meal includes a plant-based swap and a protein swap. Built on 21-day habit science.
Included — Part Two
Her Midlife Protein Tracker
An interactive digital tracker to log your daily protein, meals, GLP-1 side effects, and hydration — with insights, a visual calendar, and history. Works in any browser, no app needed.
Complete Bundle
$37
Why this matters
GLP-1 reduces appetite.
It does not replace nutrition.
When appetite drops significantly, most women don't eat enough protein — and that creates a problem. The weight coming off isn't just fat.
Without intentional protein intake and tracking, muscle loss accelerates, metabolism slows, and the results become harder to sustain long-term.
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Muscle loss is the hidden risk
Rapid weight loss on GLP-1 medications can include significant muscle mass. After 40, muscle is your metabolic currency — losing it means a slower metabolism and harder fat loss.
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Reduced appetite means missed protein
When you're barely hungry, protein is the first thing to fall short. Most women on GLP-1 are getting 40–60g daily. The target for muscle preservation is 70–100g.
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Without tracking, patterns stay invisible
You cannot consistently hit a protein target you're not measuring. And without tracking, you won't know whether your GLP-1 side effects are food-related or medication-related.
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Habits matter more than willpower
GLP-1 gives you a window of reduced food noise — but that window closes. The eating habits you build in that window determine what your results look like long after the medication.
Who This Is For
For women who want to use
GLP-1 strategically.
01
You're on a GLP-1 medication
You're taking Ozempic, Wegovy, Mounjaro, or Zepbound and want to optimize nutrition so you protect muscle while losing fat — not just weight.
02
You're not eating enough protein
Appetite suppression is making it hard to hit your protein goals. You need a plan that makes high-protein eating feel approachable, not overwhelming.
03
You want to build lasting habits
You know GLP-1 isn't forever. You want to use this season to build the eating patterns that will sustain your results long after the medication.
04
You're navigating midlife metabolism
Perimenopause, menopause, or post-menopause has shifted how your body responds to food. You need a plan that accounts for those hormonal realities.
05
You want plant-based flexibility
Every single meal in this plan includes a plant-based protein alternative — so whether you eat meat or not, the plan works exactly the same way.
06
You're considering starting GLP-1
You haven't started yet but want to have your nutrition strategy ready before day one — so you go in prepared, not reactive.
The Meal Plan
21 days of meals.
Built on habit science.
This is not a generic clean eating plan. It is a 21-day Mediterranean protein reset — structured around the science of habit formation, the physiology of GLP-1, and the nutritional realities of midlife metabolism.
Every day includes breakfast, two snacks, lunch and dinner — all between 1,200–1,400 calories and 70–100g protein. Every single meal includes a plant-based swap and a protein alternative.
21
Days of complete meals
2
Swaps per meal
70–100g
Protein daily
6
Key recipes included
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A brief, reassuring introduction. This tracker is not about perfection — it's about noticing patterns and supporting your habits while your body adjusts to GLP-1 therapy.
Designed to feel simple, supportive, and easy to stay consistent with.
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A clear explanation of why GLP-1 medications can lead to unintentional protein loss — and how tracking helps protect muscle during weight loss.
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Key habits covered: protein prioritization, strength training, hydration, energy awareness, and a long-term health mindset.
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Practical signs to look for — strength stability, energy levels, waist changes — that help you know your body is responding well.
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Each day includes: GLP-1 dose, protein intake, water intake, movement/steps, strength training, energy level, appetite level, notes, and a daily body check-in.
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A simple four-item checklist on every tracking day: protein with each meal, resistance training, hydration, and movement.
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Each week includes weight, waist measurement, energy level, sleep quality, number of strength workouts completed, and notes.
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Four guided questions after each week: energy changes, strength improvements, muscle maintenance, and adjustments for next week.
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A full month review covering starting and ending weight, habit completion, body awareness questions, and a progress reminder grounded in metabolic health — not just the scale.
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Space for a big-picture look at the month, plus blank notes pages for personal observations throughout the tracker.
✦ Best Value ✦
The Complete
Midlife Metabolic Bundle
Pair the
GLP-1 Muscle & Metabolic Health Tracker and GLP-1 Success For Women 40+ Guide and build the structure your body and your habits actually need.
Included
GLP-1 Success For Women 40+
The complete 73-page strategic guide — science, strategy, and your 30-day plan.
$47
Guide only
WHAT'S INSIDE
✓8 in-depth sections
✓30-day implementation plan
✓Protein & training strategy
✓Life after GLP-1 roadmap
Most women end up needing both. This gives you everything from day one.
Also Included
GLP-1 Muscle & Metabolic Health Tracker
Your day-by-day accountability tool — track protein, hydration, movement, energy, and hunger.
$17.00
Tracker only
WHAT'S INSIDE
✓Daily hydration & protein log
✓Energy & hunger level tracking
✓Strength training check-ins
✓Weekly reflection prompts
Get both together for $57 — and have everything you need in one place.
Instant download · Both items delivered immediately · One-time payment
— Her Midlife Wellness Help —
Your body is doing the work. Help it work smarter.
Four weeks. One tracker. The daily clarity you need to protect your muscle, support your metabolism, and feel confident in the process.
$17
One-time purchase · Instant PDF download
✓ Secure checkout · Instant delivery · Science-backed content