Resources·Nutrition Guide Level 1
12-week nutrition
Nutrition Guide Level 1.
Five method options ranging from done-for-you meal plans to full macro tracking. Pick what fits your life — and step up or down as your habits evolve.
Step 1 — Pick a method.
Five options, ordered easiest to most rigorous. Pick one and commit for 30 days. Revisit at the end of the month based on results and how it felt.
Done-for-you meal plan
Pre-built meals with a recipe book. Lowest decision load, easiest to follow.
Food list to follow
An approved food list. You build the meals, but the ingredients are pre-vetted.
Portion control
The food list, plus hand-portion macros. Eat from the list, control the amounts.
Calorie tracking with MyFitnessPal
Track total calories. More effort, more flexibility, more learning.
Calorie + macro tracking with MyFitnessPal
Track calories and protein, carbs, and fats. Most precise, most lifestyle-changing.
For the first 30 days, document everything you eat and drink three times per week — including at least one weekend day. Use whichever method you picked above. The point isn't to report to anyone; it's to build honest awareness of what you're actually eating before the medication does its work.
Hand portions — the basics.
If you pick method 3 or higher, here's the framework. Use your own hand to size each portion. Goal-weight portions; adjust based on your protocol and patient care team guidance.
Protein
Palm-sized
One palm per meal
- — 4.5 oz chicken breast (skinless)
- — 4.5 oz bison burger
- — 4.5 oz lean turkey (93/7)
- — 4.5 oz pork tenderloin
- — 4.5 oz lean ground beef (93/7)
- — 4.5 oz any white fish
- — 1 cup egg whites or 4 whole eggs
- — 1 cup 0% cottage cheese
- — 1 cup 0% Greek yogurt
- — 1 scoop protein powder
- — 1 can tuna
Fat
Thumb-sized
One thumb per meal
- — 1 tbsp peanut or almond butter
- — 3/4 tbsp coconut oil
- — 1 tbsp grass-fed butter
- — 3/4 tbsp olive oil
- — 1/4 of a medium avocado
- — 1/8 cup any nuts
- — 3/4 tbsp cooking oil
Carbs
Fist-sized
One fist per meal
- — 3/4 cup sweet potato or red potato
- — 1/2 cup beans/legumes
- — 1/2 cup cooked rice
- — 1.5 slices Ezekiel bread
- — 1/2 cup dry rolled oats
- — 1 small baked potato
- — 1/2 cup cooked quinoa
- — 1/2 piece of fruit
- — 3/4 cup berries
Veggies
Fist-sized
One fist per meal — green and leafy preferred
- — Asparagus
- — Broccoli
- — Spinach
- — Cauliflower
- — Brussels sprouts
- — Cabbage
- — Romaine, kale, mixed greens
Between-meal protein — for low-appetite days.
If you get hungry between meals, choose a protein source. On peptide protocols when appetite is lower, this becomes especially important — every bite has a bigger job to do.
Sample meal planner.
Three rotating meal options, repeated across the week. Pick what fits, swap as needed.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Option 1 | 1 cup egg whites + berries + oats | 4.5 oz chicken + spinach + sweet potato | 4.5 oz white fish + broccoli + quinoa |
| Option 2 | 0% Greek yogurt + berries + nuts | 4.5 oz turkey + romaine + 1/4 avocado | 4.5 oz lean beef + asparagus + rice |
| Option 3 | 4 whole eggs + 1.5 slices Ezekiel | Tuna + mixed greens + olive oil | 4.5 oz pork + Brussels sprouts + potato |
After 30 days — review.
At the end of your first month on a method, decide whether to continue or change.
- If results and enjoyment are both there — continue another 30 days.
- If results are slow or enjoyment is low — try the next method up (or down) the difficulty list.
The goal isn't to land on the most rigorous option. It's to land on the most sustainableoption for you, one that produces the results you're after.
The nutrition is half the work.
Pair this with a peptide or GLP-1 protocol when you're ready. The patient care team will help you put it together.