Small appetite? Make every bite count, protein first
A printable 28-day plan built around smaller portions and protein-first plates, made from 15 real recipes with real calories and protein. It works whether or not you take a GLP-1 medication.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 46-page printable plan that tells you what to eat, how much, and when to cook.
3 small meals and 1 to 2 protein snacks a day, built from 15 recipes that are live on coachluke.com.
How to build a plate that fits a smaller appetite, plus what to eat on small-appetite days.
A weekly grocery list and one prep day, then mostly reheat-and-eat for the rest of the week.
Simple daily ticks for protein, fiber and water. Ticks, not perfection.
A look inside: the weekly menus, grocery lists and prep plans.
How the 28 days work
One prep day a week, then easy days that mostly reheat.
Make a breakfast batch and 2 mains in about 90 minutes.
Leftovers, a no-cook plate or one quick fish dinner.
Eat leftovers, tick your tracker and shop for next week.
Made for you if…
- Your appetite is smaller than it used to be
- You take a GLP-1 medication, or you just eat less these days
- You worry about losing muscle while the scale goes down
- You want real food, not shakes you have to buy
- You want a plan you can follow, not more rules
Daily coaching emails come with it
After you order, you get one short email from me each day for all 28 days, with that day’s focus and one simple tip to make it easier.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
28-Day GLP-1 Friendly High-Protein Meal Plan
$12.99- 46-page printable meal plan
- 15 real recipes with real macros
- US Letter and A4 versions
- 28 days of coaching emails
Get the meal plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Do I need to be on a GLP-1 medication?
No. The plan works for anyone with a smaller appetite who wants to eat more protein.
Does it give medication or dosing advice?
No. It is about food only. Talk to your doctor about your medication and before changing your diet.
How much cooking is there?
One prep day of about 90 minutes, then mostly reheating, with one quick dinner a week.
Are the recipes real?
Yes. All 15 are published on coachluke.com with their calories and protein.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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