For adults using a GLP-1 medication, injection or pill. Educational content, not medical advice.

28-day eating + strength plan

The scale doesn't show muscle.

Studies report that 20–40% of the weight lost on GLP-1 medications can be lean mass, not fat. Protein First 28 is built for a small appetite, so what comes off is what you wanted gone.

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Protein First 28 meal plan on a tablet, the strength checklist on a phone and printed recipe pages on a kitchen counter

20–40%

of weight lost on GLP-1s can come from lean mass.

FTI Consulting, 2026

60%

of lost weight is regained within a year of stopping.

University of Cambridge review, 48 studies, 2026

3 bites

is all some days allow. Those bites decide what the body keeps.

The part nobody hands out with the prescription

Eating less was never the whole plan.

The medication turns the appetite down. It doesn't choose what the body burns. When protein drops and muscles sit idle, the body spends muscle along with fat.

  • The number drops, the mirror looks softer.Lighter, yet weaker on the stairs and with the grocery bags.
  • Protein is the first thing to go.Chicken sounds like a chore when three bites feel like a full meal.
  • Muscle is slow to rebuild.Fat returns fast after stopping. Muscle only returns if it is trained and fed.
Show me the 28 days →
Woman in her fifties doing a seated dumbbell curl in her living room

How the plan works

Protein first. Everything else second.

Protein goes on the fork first

Every meal starts with the protein, so it is eaten before fullness arrives.

Small plates, five times a day

Portions sized for a reduced appetite. No forcing down a dinner plate.

15 minutes of strength, 3 days a week

At home with a chair and light dumbbells. Muscle stays when it is given a reason to.

Everything in the download

  • 28-day meal plan

    Four weeks mapped out, breakfast to dinner, with the protein grams counted for every day.

  • 60 small-portion recipes

    15 minutes or less, ordinary supermarket ingredients.

  • Hard-day menu

    Soft and liquid options for days when food is the last thing wanted.

  • Weekly grocery checklists

    Print it or open it on the phone in the aisle.

  • 15-minute strength routine

    Three sessions a week, no gym, illustrated step by step.

  • Eating-out cheat sheet

    What to order at the 20 most common US chains.
Printed Week 1 meal plan with daily protein totals and a grocery checklist on a clipboardFive small high-protein meals: eggs with cottage cheese, a smoothie, a yogurt bowl, salmon with green beans and turkey lettuce wraps
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PDF, opens on any phoneYours to keep

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How much protein is enough?

Nutrition guidance for people losing weight commonly lands between 1.2 and 1.6 grams of protein per kilogram of body weight per day. Enter a weight to see that range. The plan shows how to reach it on a small appetite.

A general range, not a prescription. Kidney conditions and other health issues change the answer, so confirm the number with a clinician.

pounds

Daily protein range

103–138 g

About 4 to 6 palm-sized portions of chicken, fish or eggs a day.

See how to eat that much →

Is it a fit?

Made for

  • Adults on a GLP-1 medication who feel full after a few bites
  • Anyone planning to stop and wanting to hold the result
  • People who want a plan to follow, with no macros app to fill in

Not made for

  • Anyone looking for a replacement for the medication or for medical care
  • People under 18, or pregnant or breastfeeding
  • Anyone told by a clinician to limit protein

Protein First 28 · complete plan

Keep the muscle. Lose the rest.

$19one payment, no subscription

  • 28-day meal plan with daily protein totals
  • 60 small-portion recipes + hard-day menu
  • Grocery checklists and eating-out cheat sheet
  • 15-minute home strength routine
Yes, send me the plan →

7-day money-back guarantee. Not what you expected? One email and the $19 comes back.

Costs less than a week of protein shakes.

Questions

Is this medical advice?

No. It is an educational eating and exercise plan. It does not replace a prescriber or dietitian. Check with a clinician before changing diet or exercise, above all with kidney, liver or heart conditions.

Does it work with the pill as well as the injection?

Yes. The plan deals with a reduced appetite and with keeping muscle, whichever GLP-1 medication is behind it.

What about nausea days?

The hard-day menu covers those: soft and liquid options that still carry protein.

Do I need a gym or equipment?

No gym. A sturdy chair and a pair of light dumbbells (or two water bottles) are enough.

How do I get it?

A download link arrives by email right after payment. The files are PDFs that open on any phone, tablet or computer.

What if it isn't for me?

Email within 7 days for a full refund.

Protein First 28 · $19 one-time

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