Weekly meal and protein planner with a target line you fill in

Appetite on a GLP-1 is unreliable as a guide to eating enough protein. That is the practical problem this sheet addresses. When you are not hungry, protein is the first thing to go, because it is the thing that takes effort: it has to be bought, cooked and chewed. A planned week beats a remembered one.

Where the target comes from

Not from here. Write your daily target in the header, and write next to it where it came from. Three legitimate sources: your prescriber or dietitian; the protein calculator on the FormBlends Calculators site, which turns your weight into a figure using a range you choose and cites the range; or a plan you already follow. The National Academies' Recommended Dietary Allowance for adults, 0.8 g of protein per kg of body weight per day, is printed on the sheet as a reference point, not a target, because it is a floor for healthy adults rather than a figure for someone losing weight quickly. The 2025 joint advisory from four US nutrition and obesity societies on nutritional priorities during GLP-1 therapy discusses higher intakes during active loss and the reasons for them; the number for you is a conversation with the person who knows your kidneys and your training.

Using the grid

Seven rows, one per day; enter a week-beginning date in the builder and the dates fill in. Four columns for eating occasions, each with a protein-gram figure in brackets after what you plan to eat, and a day-total column on the right. The point of the totals is not precision. It is to see on Thursday that Monday and Tuesday were 40 grams short, and to fix Friday.

The weight loss site in this network has a protein and energy calculator that splits a daily target across eating occasions, if you want the per-meal line in the header filled with something better than a guess.

The two lines at the bottom

A shopping list, because the plan fails at the shop, not at the table. And a line for what made the week hard: nausea on injection day, a work dinner, a travel day. After a month those lines tell you more about your eating than any total does.

What this sheet is not

It is not a diet. It contains no foods, no calorie figures and no meal suggestions, on purpose. It is a grid for your own plan, built around a number your clinician has seen. Pair it with the hydration and fibre tracker if constipation is part of the picture; the two sheets cover the nutrition questions a prescriber most often asks.