Hit your protein target when you're full after three bites
On a GLP-1 medicine and your clinician keeps saying "protein"? This toolkit turns that target into cheap, soft food you can actually finish.
The 3 questions this guide answers
- Which foods give me the most protein for the least money (40 ranked by cost per 20 g)?
- What can I eat when I'm barely hungry (32 soft or drinkable recipes with at least 20 g protein each)?
- What do the body-scan studies say about keeping muscle, and what should I ask my clinician?
39-page PDF + XLSX spreadsheet. Instant download.
What's inside (39-page PDF + spreadsheet)
- 40 protein foods ranked by cost per 20 g of protein. 37 are priced from BLS September 2026 US averages or dated US receipts. 3 say "price not verified" instead of a guess.
- 32 easy recipes, each with at least 20 g of protein, plus calories and cost per serving (USDA FoodData Central or label values). Most are soft or drinkable.
- A 7-day low-appetite meal plan at about $6.40 a day in food, with a costed shopping list.
- A shake and bar guide: 13 products compared, from $0.63 to $6.60 per 20 g of protein.
- "Keep your muscle while you lose weight": a plain-language, fully cited chapter on what the SURMOUNT-1 and STEP 1 body-scan studies found, why strength training comes first, and published protein ranges to discuss with your clinician.
- Trackers and an XLSX spreadsheet where you can enter your own store prices.
To price a powder or bar from your own label, use the supplement cost per serving calculator.
Try it first: free 5-page sample
The cover, contents, the first two pages of the muscle chapter and a recipe page. No email needed.
Download the free sample (PDF, 5 pages)
Get the full toolkit, $7 on Payhip Instant download. Sold through Payhip, which handles checkout and EU/UK VAT. 14-day refund: email [email protected].
Who it's for, and who it isn't
For US adults on a GLP-1 medicine whose clinician set a protein target, and anyone with a small appetite who wants affordable protein with the math done. Not a diet, a weight-loss plan or medication advice, and it doesn't tell you how much protein to eat. Prices are US prices, and your store will differ.
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39-page PDF + XLSX spreadsheet. Instant download.
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FAQ
Does it tell me how much protein to eat?
No. It shows published ranges to discuss with your clinician, who sets your target.
Is it a diet or weight-loss plan?
No. It's about affordable, easy-to-eat protein. Don't change your medicine because of anything in it.
How do I get it?
Checkout is on Payhip. You download the PDF and spreadsheet right after paying.
Can I get a refund?
Yes, within 14 days. Email [email protected].
Is this medical advice?
No. It's a shopping and evidence guide, not medical advice. Ask your doctor or pharmacist about your own situation.
Health disclaimer. Not medical advice, and not reviewed by a dietitian. This toolkit compares food prices, labels and recipes. It does not diagnose, treat or prescribe, and makes no weight-loss or health claims. GLP-1 medicines have proven benefits: don't stop or change your medicine because of anything here. Your clinician sets your protein target, especially if you have kidney disease. Contact your care team about persistent nausea, vomiting, signs of dehydration, or if you can't eat or drink enough.
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Last updated 30 Oct 2026