You’re on Ozempic, Wegovy, Mounjaro, or Zepbound. Your appetite is smaller than it’s ever been. Every meal has to work harder.
Your doctor says eat more protein. Your stomach says eat less of everything. This book solves both problems at once — 50 recipes designed specifically for the reality of life on GLP-1 medications.
Every recipe in this book is:
Protein-rich — 14 to 38 grams per serving, because protecting muscle mass matters more than counting caloriesRight-sized — 200 to 450 calories per meal, built for suppressed appetitesGentle on your stomach — no greasy, heavy, or hard-to-digest meals that sit like a brickReal food — no protein bars, no meal-replacement shakes, no “GLP-1 friendly” packaged productsFrom pan-seared salmon with herb butter to a simple mug of bone broth with a soft egg. From chicken shawarma bowls to scrambled eggs on a quiet morning. The range is the point — because some days you can cook a real dinner, and some days you need the gentlest thing in the fridge.
Chapter 6: Hard Days is the chapter nobody else writes. Smoothies, broths, congee, and soft foods for the days when solid food is genuinely difficult. No shame. Just protein in a form your body can handle.
Every recipe includes full macros (protein listed first), plus [GENTLE] and [MAKE-AHEAD] flags so you can find what you need on the day you need it.
This is not a diet book. It’s a cookbook for people who are eating less and need every bite to count.
