Nutrition
Meal guide by goal
A peptide protocol only performs as well as the nutrition underneath it. Pick your goal and get a full seven-day sample week, macro targets, and the principles that actually drive the result.
High protein, high volume, low noise
~35% protein · ~30% carbs · ~35% fat · moderate deficit (300–500 kcal)
- • Protein at every meal — 30–40g anchors satiety and protects lean mass in a deficit.
- • Fiber before starch: a vegetable or salad first blunts the glucose curve of the rest of the plate.
- • Appetite is smaller on a GLP-1 protocol, so quality beats quantity — never waste calories on low-protein filler.
- • Hydration and electrolytes matter more than usual; sodium, potassium and magnesium prevent the flat feeling.
Your sample week
Monday
- Breakfast
- Greek yogurt, blueberries, chia, 2 boiled eggs
- Lunch
- Grilled chicken, quinoa, broccoli, olive oil
- Dinner
- Baked salmon, asparagus, half sweet potato
- Snack
- Cottage cheese + cucumber
Tuesday
- Breakfast
- 3-egg veggie omelet, avocado slice
- Lunch
- Turkey lettuce wraps, side salad
- Dinner
- Lean beef stir-fry with peppers and cauliflower rice
- Snack
- Apple + almonds
Wednesday
- Breakfast
- Protein smoothie: whey, spinach, berries, flax
- Lunch
- Tuna and white bean salad
- Dinner
- Grilled shrimp, zucchini noodles, tomato basil
- Snack
- Beef jerky + carrots
Thursday
- Breakfast
- Overnight oats with whey and cinnamon
- Lunch
- Chicken burrito bowl, no rice, extra beans and salsa
- Dinner
- Cod, roasted brussels sprouts, lemon
- Snack
- Hard-boiled eggs
Friday
- Breakfast
- Cottage cheese bowl with peaches and walnuts
- Lunch
- Leftover cod, big mixed green salad
- Dinner
- Turkey chili with black beans
- Snack
- Greek yogurt
Saturday
- Breakfast
- Smoked salmon on rye, tomato, capers
- Lunch
- Chicken Caesar, dressing on the side
- Dinner
- Grilled steak, arugula, roasted mushrooms
- Snack
- Dark chocolate square + berries
Sunday
- Breakfast
- Egg white scramble, turkey sausage, spinach
- Lunch
- Lentil soup + side salad
- Dinner
- Roast chicken, cauliflower mash, green beans
- Snack
- Protein shake
General nutrition information only. Not medical or dietary advice — consult a qualified professional before changing your diet.