60 GLP-1 Friendly Recipes: High Protein + Gentle Fiber for Tiny Portions
Tiny appetite friendly • Nausea friendly • Constipation + GI slowdown support • Small portions you can actually finish
If you’re on Ozempic, Wegovy, Mounjaro, or Zepbound (semaglutide / tirzepatide) and food has become unpredictable—full after a few bites, nausea days, reflux days, constipation days—this recipe book was made for your real week, not an imaginary one.
No protein shakes. No weird powders. No extremes.
Just real meals adjusted for tiny portions + slower digestion, with a simple system to help you choose what fits your day.
What you get
✅ 60 GLP-1 friendly recipes designed for tiny appetite + slow digestion
✅ High protein + gentle fiber approach (without forcing volume)
✅ Small portions you can actually finish
✅ Nausea-friendly + reflux-aware options
✅ Constipation + GI slowdown support through cooked fiber timing and gradual building
✅ No protein shakes • no weird powders • no extremes
✅ A flexible recipe library you can pull from when symptoms change day to day
The 5-batch system (so you don’t have to guess)
Most recipe books assume normal hunger and normal digestion. This one assumes GLP-1 days change.
Recipes are organized into 5 batches based on how eating feels that day:
- Nausea / “nothing sounds good” days
- Hungry but “tight stomach” days
- Appetite slowly returning days
- Constipation-prone, steadier digestion days (gentle fiber building)
- Ultra-Simple Safety Meals (low-energy, low-decision “just eat something” meals)
Batch 5 is the one you’ll reach for on dose weekends and low-energy days—calming, predictable meals that reduce stress around food.
Bonus included: The Gentle Plate “Master Swaps” 💚
Because GLP-1 days aren’t consistent, you also get a simple swap guide to adjust meals fast when something feels off:
- 😵 Nausea swaps (warmer, simpler, lower-fat “sip/spoon” options)
- 🔥 Reflux swaps (lower-fat, milder seasoning, less acidic versions)
- 🧻 Constipation swaps (cooked fiber timing + gentle boosters)
- 🪨 Too-full swaps (smaller volume + softer textures)
- 🫘 Legume swaps (if beans/lentils don’t sit right)
It’s basically: same meal, different version—so you don’t have to scrap dinner because your stomach changed.
Who this is for
This is for you if:
- You get full fast and portions are tiny
- You’re tired of repeating the same “safe foods”
- You want protein + fiber support without feeling worse
- Constipation / GI slowdown is part of your GLP-1 experience
- You want meals that work on shot day and beyond
This is not for you if:
- You want huge portions or high-volume salads
- You want strict macro rules or an aggressive diet plan
Format
- Instant digital download (PDF)
- Use on your phone/tablet or print for the kitchen
Quick FAQ
Is this a meal plan?
It’s a recipe library with a system. Instead of one rigid plan, you choose a batch based on how you feel that day (nausea, tight stomach, steadier digestion, etc.).
Do I need protein shakes or powders?
No. The book is built around real food. No shakes. No weird powders.
What if fiber makes me feel worse?
That’s exactly why the recipes are batched and why the book includes fiber timing + swaps. There are intentionally lower-fiber options for rough days, and gentle fiber building for steadier days.
Is this only for Ozempic/Wegovy?
It’s made for GLP-1 users across Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, tirzepatide, and similar meds.
Gentle note
This resource is for educational purposes and is not medical advice. If you have medical conditions or specific dietary restrictions, please check with your healthcare provider.