meal planning

  • GLP-1 Getting Started

    Your First 30 Days on GLP-1s: Timeline, Expectations & What No One Tells You

    Alright — you’ve finally started your GLP-1 journey. Maybe you’re on Wegovy, Zepbound, Ozempic, or Mounjaro. Maybe you’re still staring at your first pen thinking, “Do I stab myself now or…?” Deep breath. Let’s talk about what the first 30 days on GLP-1s really look like.

    The wins, the weird bits, the side effects, and what you can do to feel strong and in control while your body adjusts.

    Because this first month? It’s a little wild — but you’ve got this.

    Table of Contents

    Week 1: The Great Unknown

    What to expect:

    • You take your first dose. Congratulations!
    • Some people feel nausea, burping, fullness, or even mild dizziness
    • Others feel… nothing. That’s normal too
    • Your appetite might drop slightly — or not at all (yet)

    Important: The first dose is super low — it’s not meant to make big changes yet. It’s your body’s “meet and greet” with the med.

    What to eat:

    • Small, protein-packed meals work best (think: high protein GLP-1 breakfasts like eggs, yoghurt, protein oats)
    • Avoid greasy, creamy, or super sugary foods — they’re common side effect triggers
    • Try a GLP-1 friendly meal plan for structure (I’ve got loads of Zepbound meal ideas and semaglutide recipes coming your way – sign up to my newsletter for updates!)

    Week 2: Appetite Drops… or Side Effects Say Hello

    What to expect:

    • Appetite might start noticeably dropping (cue: “Why am I full after three bites?” moment)
    • Nausea, burping, constipation, or low-key food aversions may pop up
    • You might feel oddly tired or lightheaded

    Truth bomb: Just because you’re not hungry doesn’t mean your body doesn’t need fuel. This is where protein, hydration, and smart meals become your besties.

    What to do:

    • Focus on GLP-1 meals that are gentle on your stomach: soups, smoothies, fibre-rich foods (Check out my GLP-1 Side-Effect Survival Kit here! – it has side-effect targeted smoothie recipes, and cheat sheets to guide you along!)
    • Add electrolytes to your water — especially if you’re feeling dizzy or depleted
    • Keep moving (even short walks). It helps digestion and your mindset

    Week 3: Fatigue, Fluctuations & Figuring Things Out

    What to expect:

    • This week can feel “meh” for some — like your body’s not quite sure what’s happening
    • Your hunger might come and go (yes, that’s normal)
    • Bloating and constipation can creep in (rude)
    • Or… you may feel amazing and light and on top of the world. Go you.

    Remember: This journey is not linear. Some days are fire, some are fog. Both are valid.

    What to eat:

    • Keep it simple: GLP-1 meal ideas like grilled salmon, roasted veg, protein shakes, or my fave: fakeaway-style chicken bowls
    • Try meal planning with the same ingredients to reduce stress (hello, batch cooking win)
    • Keep snacks light and protein-rich: boiled eggs, Greek yoghurt, edamame, protein bars

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    first 30 days on glp-1s

    Week 4: Settling In & Seeing Subtle Shifts

    What to expect:

    • You may notice your clothes fitting differently
    • Cravings often reduce significantly — that constant background hum of “What’s in the fridge?”? It starts to fade
    • That thing we call “food noise” — the obsessive, intrusive thoughts about food all day long — often gets noticeably quieter around this time (though it varies person to person)
    • Your energy might feel more stable, and you may find you’re eating more intentionally rather than reactively

    Heads up: If food noise hasn’t fully gone yet — that’s okay. For many, it takes a few weeks of consistent dosing (especially with tirzepatide like Zepbound or Mounjaro) to see the full appetite-regulating effect. But even a bit of quiet? Feels life-changing.

    What to prioritise:

    • Continue with balanced GLP-1 meals — build a solid routine of what to eat on GLP-1s
    • Hydrate like it’s your job. Add fibre and magnesium to help things move along
    • Celebrate non-scale victories: clearer thinking, fewer cravings, feeling more in control

    Everyone’s Experience Is Different

    Some people lose 8lbs in the first 30 days on GLP-1s . Others don’t lose anything but feel better mentally, have more control over food, and build life-changing habits. Either way — you’re not behind. You’re exactly where you need to be.

    Pro Tips for Thriving in Your First 30 Days on GLP-1s

    • Don’t skip meals — even if you’re not hungry
    • Prioritise protein, fibre, and nutrient-dense foods
    • Sip electrolytes daily — not just when you feel rough
    • Track how you feel, not just what you weigh
    • Don’t compare your journey to anyone else’s — not your friend, not TikTok, not that one woman on Reddit who “lost 12lbs in 3 days”
    • Download my free GLP-1 Kickstart Bundle — it’ll help with meals, side effects, habits, and mindset!

    One Last Thing — Be Patient With Yourself

    This first month isn’t about perfection. It’s about listening to your body, learning what works, and building the foundation for long-term success.

    You’re not “just taking the easy way out.” You’re doing the work and giving your body the support it needs to finally feel good.

    Keep showing up. Keep fuelling your body. And trust — the best is yet to come.

    Next Steps:

    Still not sure which one is right for you?

    You’re doing the hard part. And trust me — you’re doing it brilliantly.

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  • GLP-1 Getting Started

    The Best GLP-1 Supplements for Energy, Muscle & Health

    On GLP-1s like Mounjaro, Zepbound, or semaglutide? You might be eating less (yay, appetite control!)—but that also means you could be missing out on key nutrients your body actually needs to stay strong, energised, and regular. Low energy, muscle loss, constipation, and dizzy spells? Yep—those could all be side effects of not fuelling your body properly on these meds. But don’t worry—we’re not here to suffer. We’re here to thrive. Let’s break down the essential GLP-1 supplements that can help you feel your best, even on your lowest-calorie days.

    Table of Contents

    Why GLP-1s Can Leave You Depleted (And What to Do About It)

    GLP-1 meds work by slowing down digestion, keeping you fuller for longer, and reducing hunger hormones. Brilliant for weight loss—but it also means:

    • You’re eating less volume (so fewer nutrients overall)
    • Digestion is slower, which can mess with absorption
    • Nausea or food aversions make it hard to eat a balanced diet
    • You might avoid higher-protein or fibrous foods that feel “heavy”

    The result? Gaps in your nutrition that can lead to fatigue, muscle loss, low electrolytes, constipation, brittle hair, or feeling like a zombie by 3pm.

    That’s where GLP-1 supplements come in—not as a magic fix, but as a practical way to fill those gaps and keep you feeling like the strong, glowing, confident legend you are.

    1. Protein Powder: Your Not-So-Secret Weapon

    Let’s get brutally honest for a sec: weight loss without enough protein = muscle loss. And that, my lovely, is not the goal.

    GLP-1s can help you drop weight fast—but if you’re not actively eating enough protein, your body won’t just burn fat. It’ll also start nicking muscle tissue. Yep. And losing muscle doesn’t just make you feel weaker or wobblier—it’s terrible for your long-term health.

    Muscle keeps your bones strong, your posture tall, your metabolism firing, and your energy levels up. It’s also a huge player in your Total Daily Energy Expenditure (TDEE)—aka how many calories your body naturally burns each day.

    Less muscle = lower TDEE = easier weight regain once the meds stop or slow down.

    So what’s the fix? Protein, protein, and more protein. Especially when you’re eating smaller meals and naturally leaning toward toast-for-dinner vibes. Protein helps you feel full, builds lean muscle, and makes fat loss sustainable—not sabotaging.

    Tip:

    Aim for at least 25–30g of protein per meal, and use shakes to fill in the gaps when food feels like a chore.

    Top ideas:

    • Whey isolate if you’re not dairy-sensitive (mixes like a dream)
    • A good vegan blend if you’re plant-powered
    • Unflavoured powder to sneak into oats, soups, or coffee (yes, really)

    My Picks:

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $35.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 10:05 am GMT
    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $46.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 11:01 am GMT

    2. Collagen Peptides: For Skin, Joints, and a Bit of Sass

    Collagen isn’t just some bougie wellness buzzword—it’s the most abundant protein in your body. It holds everything together: your skin, joints, tendons, bones, gut lining… the lot.

    And here’s the kicker: as you lose weight—especially quickly with GLP-1s like Mounjaro or Zepbound—you’re more likely to notice changes in your skin elasticity, joint stiffness, and hair health. That “deflated balloon” feeling? Often a sign your collagen stores are taking a hit.

    Plus, if your overall protein intake is low (which is super common on semaglutide), your body won’t have enough of the building blocks it needs to keep collagen production steady. That can lead to:

    • Sagging or loose skin (especially around the tummy, face, arms)
    • Achy joints or creaky knees when you try to exercise
    • Brittle nails or hair that feels dry and lifeless

    Adding a scoop of collagen peptides daily can help support:

    • Stronger hair, nails, bones, and even gut lining
    • Skin firmness and elasticity (hello glow-up)
    • Joint comfort, especially during workouts

    Easy win: Pop a scoop into your morning brew or shake. No faff, no weird taste.

    My Pick:

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $21.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 07:04 am GMT

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    GLP-1 SUPPLEMENTS

    3. Psyllium Husk Powder: Gut Health’s Unsung Hero

    Let’s be blunt. GLP-1s slow your digestion. So if you’re wondering why your toilet trips are few and far between, this is probably it. Psyllium husk is a natural fibre that keeps things moving without making you bloat like a balloon.

    Semaglutide tip: Start small (half a teaspoon) and work your way up. Mix it into water or your morning smoothie. No need to make it weird.

    My Pick:

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $10.29
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 10:05 am GMT

    4. Electrolytes: Because Water Alone Won’t Cut It

    Feeling tired? Headachy? Dizzy when you stand up? You might think it’s just the meds, but chances are you’re low on electrolytes. GLP-1s can absolutely mess with your salt balance, especially if you’re not eating much.

    This is your no-fuss fix. No, it doesn’t mean chugging salty soup all day.

    Look for:

    • Sodium, potassium, and magnesium
    • Low or no sugar
    • Tasty enough to keep you sipping

    My Pick:

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 07:04 am GMT

    Bonus Bits You Might Need

    Magnesium Glycinate

    Great for sleep, reducing stressy vibes, and avoiding those random muscle twitches. If you’re waking at 3am with racing thoughts, this one’s for you.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $22.49
    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 07:03 am GMT

    A Quality Multivitamin

    Look, if you’re barely eating or relying on 3 bites of cottage cheese a day (been there), a decent multi covers your bases. Especially B12, iron, and vitamin D.

    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    $11.86
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 11:04 am GMT

    Build Your GLP-1 Supplements Stack

    Let’s get real. You deserve to feel GOOD on this journey – not just smaller. GLP-1 Supplements can help you go from sluggish and struggling to energised, strong and thriving.

    So grab your protein, stir in some collagen, sort your fibre, sip those electrolytes, and go be the glowing, thriving queen you are.

    Need more easy ideas for what To Eat on GLP-1s? Or want cheeky Semaglutide tips that actually work? Check out my entire series on GLP-1 Weight Loss!

    Next Steps:

    Still not sure which one is right for you?

    You’re doing brilliantly. Keep going.

  • GLP-1 Nutrition, GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.

    Table of Contents

    GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

    First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

    But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

    The Most Common GLP-1 Side Effects

    If any of these sound familiar, you’re not alone:

    • Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
    • Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
    • Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
    • Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.

    Now, the key to avoiding the worst of these side effects? Eating the right foods.

    Foods That Can Make GLP-1 Side Effects Worse

    These are the usual suspects that can turn a nice meal into a nausea-fest:

    • Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
    • Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
    • Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
    • Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
    • Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.

    Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

    Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.

    • Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
    • Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
    • Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
    • Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
    • Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.

    If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

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    FAKEAWAY

    Introducing: The GLP-1 Fakeaway Recipe Book

    I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

    Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

    What’s Inside?

    • All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
    • Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
    • Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
    • Ridiculously easy recipes – because who has time for faff?

    What’s on the menu?

    High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

    Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

    High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

    Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

    High-Protein Low-Carb Pizza – Because life without pizza is just sad.

    High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

    Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

    Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

    Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

    High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

    High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

    Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

    BONUS: Two Dessert Fakeaways!

    High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

    High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

    Why You Need This Fakeaway Recipe Book

    Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:

    • Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
    • High-protein meals to keep you full – Say goodbye to cravings and low energy.
    • Quick, no-fuss recipes – Because who has time for complicated cooking?
    • Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Get Your Free Copy Now!

    Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

    Download Here

    PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

    Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

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  • Nutrition

    Running Nutrition: How to Fuel Your Runs Based on Your Goals

    RUNNING NUTRITION

    Let’s be real—running on an empty tank is a terrible idea. If you’re not fuelling your body properly, your runs will feel like a slow, painful march to exhaustion instead of an energising workout. Now, the mistake most runners make? They think all running nutrition is the same.

    But what you eat depends on what you’re trying to achieve—whether that’s burning fat, building endurance, smashing a race, or just making sure you don’t crash halfway through your long run.

    So, let’s cut the nonsense and get straight to it—what should you eat to fuel your runs, based on your specific goals?

    Table of Contents

    1. Running for Fat Loss – Burn Fat Without Burning Out

    If your goal is to burn fat, you need to find the sweet spot where you’re in a calorie deficit but still have enough energy to actually run.

    What to focus on:

    • Small, steady calorie deficit (300-500 calories max per day)
    • Balanced macros—don’t ditch carbs completely, but prioritise protein and healthy fats
    • Pre-run fuel: Small, light snacks to keep energy up without overloading
    • Post-run fuel: Protein and carbs to recover properly and keep your metabolism high

    Best foods for fat-burning runners:

    • Pre-run: Banana, Greek yoghurt with berries, a rice cake with peanut butter
    • Post-run: Eggs and wholegrain toast, chicken with roasted vegetables, a protein smoothie
    • All-day energy: Lean proteins such as chicken, fish, and tofu, plus nuts, seeds, and avocados

    What to avoid:

    • Skipping meals before a run—this won’t burn more fat, it will just make you exhausted
    • Overcompensating by eating everything in sight after a run

    If your goal is to lose fat while running, check out Running for Weight Loss: How to Maximise Fat Burn for more fat-burning strategies.

    2. Running for Endurance – Fuel to Go the Distance

    If you’re building endurance, nutrition becomes non-negotiable. You need to fuel properly, or you’ll hit the wall faster than you can say glycogen depletion.

    What to focus on:

    • Carbs are essential—your muscles need glycogen to keep going
    • Steady energy—avoid sugar spikes and crashes by choosing slow-digesting carbs
    • Electrolytes and hydration—endurance running means sweating, and sweating means lost minerals

    Best foods for endurance runners:

    • Pre-run: Oatmeal with banana, wholegrain toast with almond butter, a small smoothie
    • During long runs (over 60 minutes): Energy gels, dried fruit, electrolyte drinks
    • Post-run: Sweet potatoes and salmon, brown rice and chicken, a high-protein wrap

    What to avoid:

    • Low-carb running, which leads to fatigue, muscle breakdown, and slow recovery
    • Ignoring hydration, as dehydration significantly reduces endurance performance

    For more endurance-boosting strategies, check out How to Build Stamina and Endurance as a Runner.

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    RUNNING NUTRITION

    3. Running for Speed and Performance – Fuel Like an Athlete

    If you’re training for speed, your diet needs to support explosive power, fast recovery, and muscle strength. This means protein, carbs, and healthy fats all play a role.

    What to focus on:

    • Higher protein intake to help muscles recover and rebuild
    • Smart carb timing to fuel up properly before and after speed sessions
    • Anti-inflammatory foods to reduce muscle soreness and improve recovery

    Best foods for speed-focused runners:

    • Pre-run: Rice cakes and almond butter, a banana with a protein shake, porridge
    • Post-run: Lean protein with complex carbs such as quinoa and grilled chicken, or salmon with brown rice
    • All-day recovery: Berries, turmeric, ginger, nuts, and seeds

    What to avoid:

    • Overloading on junk carbs—simple sugars may give quick energy but lead to crashes later
    • Skipping protein, as speed training damages muscles that need protein to rebuild

    For more tips on training efficiently, read Common Running Mistakes Beginners Make (And How to Fix Them).

    4. Running for Races – Fuel for Peak Performance

    Training for a 5K, 10K, half marathon, or marathon requires a well-planned nutrition strategy. Race day is not the time for guesswork.

    What to focus on:

    • Carb loading before race day—gradually increase carbs two to three days before
    • Hydration and electrolytes—replace lost minerals to avoid cramping
    • Pre-race fuel—light but effective to avoid stomach issues

    Best foods for race-focused runners:

    • Pre-race: White rice and eggs, porridge with honey, a banana with nut butter
    • During race (for longer distances): Energy gels, dates, sports drinks
    • Post-race: High-protein recovery meal with hydration

    What to avoid:

    • Trying new foods on race day—stick to what works for your stomach
    • Forgetting electrolytes—hydration is more than just water

    If you want to stay strong for race day, check out How to Prevent and Recover from Running Injuries.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Fuel Your Runs Like a Pro

    The right running nutrition can make or break your runs. Whether you’re running for fat loss, endurance, speed, or race prep, fuel smart, recover well, and listen to your body.

    • Fat loss: Stay in a small deficit, balance carbs, protein, and fats
    • Endurance: Fuel with slow-digesting carbs and prioritise hydration
    • Speed: Increase protein intake and focus on recovery foods
    • Race training: Carb load properly and never forget electrolytes

    Most importantly, enjoy the process. Running feels much better when your body is fuelled properly, so eat well, run strong, and go after your goals.

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    RUNNING NUTRITION

  • Nutrition

    Ultimate 7-Day Summer Body Meal Plan: Feel Lean, Energised & Unstoppable

    summer body meal plan

    Let’s set the record straight—you do not need to overhaul your entire life to feel confident in your summer body. You don’t need to give up carbs, eat like a rabbit, or survive on tasteless diet food. What you do need is a Summer Body Meal Plan that actually fuels you, keeps you full, and helps you build strength while feeling your absolute best.

    This meal plan isn’t about deprivation—it’s about smart choices, balance, and real food that tastes good. It’s designed to help you feel energised, strong, and ready to take on whatever summer throws at you.

    So, if you’re looking for a realistic, no-nonsense way to eat for a lean and toned look, let’s get stuck in.

    Table of Contents

    The Golden Rules of a Summer Body Meal Plan

    Before we dive into the actual food, let’s get one thing straight—this isn’t a crash diet. It’s about eating in a way that makes you feel strong, fuelled, and satisfied. Here’s what that looks like:

    Protein is Queen – Keeps you full, helps you build muscle, and stops cravings from running the show. Every meal needs a protein source.

    Carbs Are Not the Enemy – Your body needs them for energy. The trick? Opt for whole, nutrient-dense carbs that keep you going, not leave you crashing.

    Healthy Fats Keep You Satisfied – Avocados, nuts, olive oil, and seeds help keep your hormones happy and your cravings in check.

    Hydration is a Game-Changer – Dehydration can make you feel sluggish, hungry, and bloated. Aim for two to three litres of water a day.

    Balance Over Perfection – The occasional treat won’t ruin your progress, but an extreme, miserable diet will. Eat well, enjoy life, move on.

    Now, let’s get into your 7-day Summer Body Meal Plan—packed with lean proteins, smart carbs, and plenty of flavour to keep you on track without feeling like you’re on a diet.

    7-Day Summer Body Meal Plan

    Day 1

    Breakfast: Scrambled eggs on wholegrain toast with avocado and cherry tomatoes
    Lunch: Grilled chicken salad with feta, quinoa, and lemon dressing
    Dinner: Baked salmon with roasted sweet potatoes and garlic greens
    Snack: A handful of almonds and dark chocolate

    Day 2

    Breakfast: Greek yoghurt with berries, nuts, and a drizzle of honey
    Lunch: Turkey and avocado wrap with hummus and spinach
    Dinner: Stir-fried tofu and vegetables with jasmine rice
    Snack: Peanut butter and banana on rice cakes

    Day 3

    Breakfast: Protein pancakes with Greek yoghurt and raspberries
    Lunch: Grilled halloumi and chickpea salad with olive oil dressing
    Dinner: Tuna steak with quinoa and steamed broccoli
    Snack: Cottage cheese with walnuts and honey

    Day 4

    Breakfast: Omelette with spinach, feta, and wholegrain toast
    Lunch: Chicken and avocado sandwich on sourdough
    Dinner: Buddha bowl with quinoa, roasted chickpeas, and tahini dressing
    Snack: Carrot sticks with guacamole

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    SUMMER BODY MEAL PLAN

    Day 5

    Breakfast: Porridge with almond butter and banana
    Lunch: Grilled prawn and avocado salad with citrus dressing
    Dinner: Chicken curry with brown rice and roasted vegetables
    Snack: Dark chocolate and mixed nuts

    Day 6

    Breakfast: Scrambled tofu with spinach and mushrooms
    Lunch: Tuna and sweetcorn wholegrain wrap
    Dinner: Lean beef stir-fry with brown rice
    Snack: Greek yoghurt with flaxseeds and strawberries

    Day 7

    Breakfast: Smoked salmon and cream cheese on rye bread
    Lunch: Grilled tofu salad with sesame dressing
    Dinner: Baked cod with roasted Mediterranean vegetables
    Snack: Protein smoothie with almond milk and banana

    How to Make This Summer Body Meal Plan Work for You

    This Summer Body Meal Plan is a guide, not a strict set of rules. Feel free to swap meals, adjust portion sizes, and make it work for you. The goal is to eat in a way that fuels your body, keeps you full, and supports your summer goals.

    Bonus Tips for Maximum Results:

    • Prioritise protein – Helps muscle recovery and keeps you full.
    • Stay hydrated – Two to three litres of water a day is the goal.
    • Eat enough – Starving yourself won’t help. Fuel properly.
    • Pair with movement – Strength training plus protein equals a toned, strong look.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Because You’ve Got This)

    You don’t need to be perfect. You don’t need to follow some miserable, restrictive plan. What you do need is a sustainable way of eating that makes you feel strong, confident, and full of energy.

    This Summer Body Meal Plan is here to help you fuel your body the right way, without stress, guilt, or boring meals.

    So eat well, enjoy your food, and step into summer feeling your absolute best. No guilt, no fads—just real food and real results. Let’s do this.

    📌 Pin this for later! ⬇

    Summer Body Meal Plan
  • Nutrition

    Optimising Your Metabolism & Nutrition: The Ultimate Guide to Boosting Fat Loss & Energy

    metabolism & nutrition

    If you’ve ever felt like your metabolism & nutrition is working against you, you’re not alone. Maybe you’re eating well but not seeing results, or you’re exercising like mad but still feeling sluggish.

    The truth is, your metabolism isn’t broken—it just needs the right support.

    This guide pulls together the best science-backed strategies to help you fire up your metabolism, fuel your body properly, and finally see the results you’ve been working for.

    Below, you’ll find everything you need—from how to eat, train, and manage your metabolism, to must-know nutrition hacks and metabolism-boosting superfoods.

    Table of Contents

    1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat

    If you’ve been dieting for ages but feel like you’re stuck in a plateau or gaining weight on ridiculously low calories, reverse dieting might be your missing piece.

    Long-term calorie restriction can slow your metabolism down, making it harder to lose weight—even when eating very little.

    Reverse dieting helps rebuild your metabolism by strategically increasing calories, allowing your body to burn more energy while still maintaining fat loss.

    Want to repair your metabolism and eat more without gaining fat? Check out: Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    woman in pink sports bra and pink leggings

    2. Diet vs. Exercise: Which One Matters More for Weight Loss?

    You’ve heard it before: “You can’t outrun a bad diet.” But is diet really more important than exercise when it comes to weight loss?

    The truth is, both play a role—but diet is the main driver of fat loss. If you’re eating in a calorie surplus, no amount of cardio will undo that.

    But exercise still plays a vital role in boosting metabolism, preserving muscle, and improving overall health.

    Want to know the best balance for fat loss success? Read: Is Diet or Exercise More Important for Weight Loss?

    3. Homeopathic Weight Loss Remedies: Do They Actually Work?

    Everywhere you turn, there’s a new “miracle cure” promising effortless weight loss—but are homeopathic remedies actually legit?

    The short answer? No.

    There’s zero solid scientific evidence that homeopathic weight loss supplements do anything beyond a placebo effect. Instead of wasting time and money on unproven remedies, you’re far better off focusing on proven nutrition and exercise strategies.

    Before you fall for another too-good-to-be-true claim, check out: Homeopathic Remedies to Lose Weight: Are You Being Scammed?

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    METABOLISM & NUTRITION

    4. Boosting Your Metabolism Naturally as You Age

    One of the most frustrating things about getting older? Your metabolism slows down. But does that mean weight gain is inevitable? Absolutely not.

    As we age, muscle mass decreases, hormones shift, and energy needs change, making it easier to store fat.

    But you can counteract this slowdown by focusing on strength training, high-protein meals, stress management, and proper sleep.

    Want to keep your metabolism revved up no matter your age? Start here: How to Boost Metabolism Naturally as You Age

    5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss

    Your gut is way more important than most people realise when it comes to burning fat and staying energised.

    A healthy gut microbiome helps with nutrient absorption, inflammation control, and hunger regulation—all of which impact metabolism. If your gut is out of balance, you might struggle with bloating, sluggish digestion, and weight gain.

    Want easy ways to improve your gut health and speed up metabolism? Read: Happy Gut, Happy Life: Easy Tips for Gut Healing

    woman in pink bikini top

    6. The Best Superfoods to Fire Up Your Metabolism

    Some foods naturally boost your metabolic rate, making fat loss and energy levels so much easier.

    From green tea and chilli peppers to protein-rich foods, certain ingredients support thermogenesis, reduce cravings, and help your body burn fat more efficiently.

    Adding these to your diet is one of the easiest ways to support your metabolism without making drastic changes.

    Want to know exactly what to eat? Check out: Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    7. Lumen: The Tool That Helps You Take Control of Your Metabolism

    What if you could see exactly what your metabolism is doing in real-time?

    That’s exactly what Lumen does—it’s a portable metabolism tracker that tells you whether you’re burning fat or carbs, helping you make smarter food choices and optimise fat loss.

    If you’ve ever felt frustrated by slow progress, unsure if your diet is working, or confused about how to fuel your body, Lumen gives you personalised insights so you can stop guessing and start seeing real results.

    Ready to take control of your metabolism? Learn more here: Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

    Find Out More
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    It’s Time to Take Charge of Your Metabolism & Nutrition

    Your metabolism isn’t broken—it just needs the right support.

    Whether it’s resetting your calorie intake, balancing diet and exercise, improving gut health, or using tools like Lumen, small changes can make a huge difference in how your body burns fuel.

    If you’re ready to ditch the frustration and start working WITH your metabolism & nutrition instead of against it, start with any of the posts above and take action today.

    Which area are you focusing on first? Let me know in the comments!

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    METABOLISM & NUTRITION
  • GLP-1 Getting Started

    13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)

    We all know these meds are absolute game-changers for weight loss—helping to curb cravings, balance blood sugar, and make portion control a breeze. But let’s be real… it’s not all smooth sailing. Between side effects, meal planning struggles, and keeping your muscle while shedding fat, you’ve got enough on your plate. And that’s where this handy little product round-up comes in! These GLP-1 must-haves will help you stay on track, eat well, stay hydrated, and keep moving—without faffing about or feeling like you’re in diet prison.

    Let’s get stuck in!

    Table of Contents

    Daily Essentials (Because GLP-1 Life is a Whole Vibe)

    These are the non-negotiables, the things that’ll make your daily routine smoother while on Zepbound, Mounjaro, or Wegovy.

    1. Hydration Tracker Water Bottle

    You’ve heard it a million times—drink your water!

    But on GLP-1 meds, dehydration can sneak up faster than my toddler left alone with a permanent marker. A big ol’ water bottle with time markers will keep you sipping all day.

    Try This: HidrateSpark Smart Water Bottle – glows to remind you to drink. Fancy, right?

    Hidrate Spark PRO Smart Water Bottle
    Hidrate Spark PRO Smart Water Bottle
    $69.99
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    2. Electrolyte Powder for Hydration

    Sometimes water alone isn’t enough. If you’re feeling lethargic, nauseous, or just a bit ‘meh’, your electrolytes might be out of whack.

    Pop some electrolyte powder in your drink, and boom—instant refresh!

    💡 Try This: Ultima Replenisher Daily Electrolyte Powder Drink – no added sugar, all the goodness.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 07:04 am GMT

    3. Digital Kitchen Scale

    Portion sizes? What even are they anymore? Since GLP-1s mess with hunger cues, it’s too easy to undereat or overdo it.

    A digital scale keeps your protein intake on point so you don’t lose muscle.

    Try This: Etekcity Digital Kitchen Scale – sleek, reliable, and won’t take up space.

    Etekcity Food Nutrition Kitchen Scale
    Etekcity Food Nutrition Kitchen Scale
    $18.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 10:05 am GMT

    Nutrition Staples (Because We Still Need to Eat, Right?)

    Food might not be the main event anymore, but it still needs to fuel your body properly.

    These goodies will make eating enough protein, fibre, and nutrients actually doable.

    4. High-Protein Meal Replacement Shakes

    GLP-1s kill your appetite, but skipping meals = losing muscle, low energy, and feeling like a zombie. A quick protein shake is a lifesaver when you don’t fancy eating but need nutrients.

    Try This: Optimum Nutrition Gold Standard 100% Whey Protein Powder – high-protein and actually tasty.

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $35.99
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    5. Collagen & Protein Powder

    If shakes aren’t your thing, add protein powder to porridge, smoothies, or even coffee. Collagen is a bonus—it helps with skin, hair, and joints, which we love.

    Try This: Vital Proteins Collagen Peptides – dissolves like a dream.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $21.97
    Get it on Amazon
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    06/15/2025 07:04 am GMT

    6. High-Fibre, Gut-Healthy Supplements

    Nausea? Constipation? Yeah, GLP-1s can be mean like that. A good fibre supplement or probiotic will keep your gut happy and things… moving along.

    Try This: NOW Psyllium Husk Powder – gentle and effective.

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $10.29
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    Fitness & Movement (Because We’re Here to Keep Muscle, Not Just Lose Weight)

    Weight loss is great and all, but keeping your muscle is just as important. Here’s what’ll help.

    7. Adjustable Dumbbells or Resistance Bands

    Since GLP-1 can cause muscle loss, strength training is a must. Adjustable dumbbells or resistance bands make home workouts quick and easy.

    Try This: Rinrea Adjustable Dumbbells – perfect for small spaces.

    RINREA Adjustable Dumbbells Set of 2
    RINREA Adjustable Dumbbells Set of 2
    $66.99
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    8. Compact Treadmill or Walking Pad

    Daily movement is essential for fat loss and maintaining metabolism. If hitting the gym sounds like effort, a walking pad makes it easy to stay active at home.

    Try This: UREVO Walking Pad – compact, quiet, and effective.

    UREVO Under Desk Treadmill Walking Pad
    UREVO Under Desk Treadmill Walking Pad
    $161.39
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    Kitchen Must-Haves (Because Meal Prep = Success)

    If you want easy, stress-free eating, you need the right tools.

    9. Small Portion Meal Prep Containers

    Since massive meals aren’t the vibe anymore, small, portioned-out containers help you eat just enough without waste.

    Try This: Glass Meal Prep Containers – better for reheating than plastic.

    Glass Meal Prep Containers
    Glass Meal Prep Containers
    $39.99
    Get it on Amazon
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    06/15/2025 10:01 am GMT

    10. Air Fryer for Quick, Healthy Meals

    No one wants to stand over a stove forever. An air fryer makes protein crispier, veggies tastier, and meal prep effortless.

    Try This: Ninja Air Fryer – easy, fast, and makes everything delicious.

    Ninja Air Fryer Pro 4-in-1
    Ninja Air Fryer Pro 4-in-1
    $99.99
    Get it on Amazon
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    06/15/2025 07:05 am GMT

    11. Slow Cooker or Instant Pot

    Batch cooking = GLP-1 survival mode activated. Chuck in some lean protein, veggies, and seasoning, and you’ve got effortless high-protein meals.

    Try This: Instant Pot Duo – 7 functions in one. Magic.

    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    $109.99
    Get it on Amazon
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    06/15/2025 10:05 am GMT

    Splurge-Worthy Extras (Because You Deserve It!)

    Okay, these aren’t “must-haves”, but they’ll make life easier and keep you feeling fab.

    12. Electric Protein Shaker Bottle

    Because shaking by hand is effort. This electric mixer makes protein drinks smooth AF.

    💡 Try This: VOLTRX Electric Shaker – blends perfectly every time.

    VOLTRX Premium Electric Protein Shaker Bottle
    VOLTRX Premium Electric Protein Shaker Bottle
    $28.99
    Get it on Amazon
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    06/15/2025 10:06 am GMT

    13. Overnight Oats & Greek Yogurt Jars

    For prepping high-protein breakfasts like a pro. Fill with yogurt, protein powder, or overnight oats and grab on busy mornings.

    Try This: Overnight Oats Glass Jars – aesthetic AND practical.

    Overnight Oats Jars with Spoon and Lid
    Overnight Oats Jars with Spoon and Lid
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    06/15/2025 10:06 am GMT

    Final Thoughts: Set Yourself Up for Success with These GLP-1 Must-Haves!

    GLP-1 weight loss isn’t just about taking the meds—it’s about setting yourself up for long-term success. These must-have products will help you eat well, stay hydrated, keep moving, and feel your absolute best.

    Which of these GLP-1 must-haves are you grabbing first? Drop a comment and let’s chat!

    Next Steps:

    Still not sure which one is right for you?

  • GLP-1 Offboarding

    5 Tips for Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining

    So, you’ve been riding the GLP-1 wave—whether it’s Zepbound, Mounjaro, or Wegovy—and now, you’re thinking about life after coming off GLP-1. Maybe your prescription is ending, maybe you’ve hit your goal weight, or maybe you just want to see if you can keep the weight off without it.

    But let’s be real—the fear of regaining weight is real. You don’t want to undo all your hard work, and you definitely don’t want to end up in that vicious cycle of losing and gaining all over again. (We’ve all been there!)

    The good news? You CAN maintain your weight after GLP-1—as long as you have a solid plan.

    This isn’t about going back to old habits or relying on willpower alone. It’s about keeping the results you worked so hard for while enjoying food, movement, and life.

    Let’s talk about exactly how to transition off GLP-1s without losing control.

    Table of Contents

    1. Understand What Changes When You Stop GLP-1s

    First things first—your body WILL change once you stop taking GLP-1 medications. The trick is to expect it, prepare for it, and have a strategy in place so it doesn’t throw you off track.

    Here’s what happens when you come off GLP-1s:

    • Your appetite will increase. The hunger suppression fades, and you may feel hungrier than you’ve been in months.
    • Digestion speeds up. No more slow gastric emptying—this means food moves through your system faster.
    • Weight fluctuations happen. A little water weight gain is normal, but this doesn’t mean you’re regaining fat.
    • Energy levels may shift. Some people feel more energetic, while others take time to adjust.

    The key? Don’t panic. These changes are normal, and with the right plan, you can maintain your results without stressing over every meal.

    2. Keep Eating Like You’re Still on GLP-1

    One of the biggest mistakes people make? Going back to old eating habits too quickly.

    The habits you built on GLP-1 meds—like eating more protein, controlling portions, and focusing on nutrient-dense foods—are exactly what will help you keep the weight off.

    Stick to these principles:

    • Prioritise protein. Protein keeps you full, prevents muscle loss, and stabilises blood sugar. Think chicken, eggs, Greek yoghurt, tofu, or protein shakes (perfect for a GLP-1 breakfast idea).
    • Eat high-fibre foods. Fibre helps with satiety and digestion. Load up on berries, leafy greens, oats, and chia seeds.
    • Plan your meals. Whether it’s a Medi Eats Meal Plan, Beyond Diet Meal Plan, or Trizepitide Diet, the key is to have a structure so you don’t fall into mindless snacking.
    • Hydrate! Just because the medication isn’t slowing digestion anymore doesn’t mean you can skimp on water.

    3. Control Hunger Without Overeating

    When you stop taking GLP-1s, you might feel hungrier than usual—and that’s normal. But just because you feel hunger doesn’t mean you need to panic eat everything in sight.

    How to manage hunger post-GLP-1:

    ✔ Slow down your meals. Your stomach isn’t used to handling larger portions yet—give it time. Eat mindfully, chew slowly, and give your body a chance to recognise fullness.

    ✔ Use volumetrics eating. Think high-fibre, high-water foods like soups, salads, and stir-fries to feel full without overeating. I have a whole post on volume eating here!

    ✔ Focus on whole foods over ultra-processed ones. Highly processed foods (think crisps, sugary cereals, and fast food) can spike your hunger and cravings, making it harder to listen to real hunger cues. Instead, stick to nutrient-dense, whole foods like lean proteins, fibre-rich veggies, and healthy fats to keep you satisfied for longer.

    ✔ Follow the 80/20 rule. 80% whole, nutrient-dense foods, 20% flexibility. This way, you fuel your body well while still enjoying treats in moderation—because let’s be honest, life without a bit of chocolate isn’t fun!

    ✔ Eat high-protein snacks. Keep hunger at bay with Greek yoghurt, boiled eggs, cottage cheese, or a handful of nuts. High-protein foods help regulate appetite and prevent muscle loss post-GLP-1.

    📌 Pin this for later! ⬇

    coming off glp-1

    4. Keep Moving to Maintain Your Metabolism

    Your metabolism naturally slows down when you lose weight—but you can keep it strong by staying active.

    The best exercises for maintaining weight loss:

    • Strength training (2-3x per week). Keeps your metabolism high and prevents muscle loss.
    • Daily movement. Walking, yoga, or even a simple at-home workout helps keep your body engaged.
    • Low-impact cardio. Swimming, cycling, or incline walking—nothing extreme, just consistent movement.

    Pro tip: If you’re working at a desk all day, consider a walking pad to keep your steps up effortlessly.

    5. Avoid the “All or Nothing” Trap

    One of the biggest dangers after stopping GLP-1 medications? Falling into the all-or-nothing mindset.

    You might think:

    • “Well, I’m not on the medication anymore, so I’ll just eat whatever.”
    • “I gained 2lbs, so I’ve already failed.”
    • “If I’m not losing weight, what’s the point of trying?”

    STOP.

    Sustainable weight loss isn’t about perfection—it’s about consistency.

    Here’s how to stay on track:

    • Accept that weight fluctuates. A couple of pounds up or down is NORMAL.
    • Keep tracking habits, not weight. Focus on protein intake, movement, hydration, and sleep.
    • Don’t quit healthy habits just because you’re off the meds. The medication helped, but you did the work—and you can keep doing it.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Final Thoughts: You’re in Control!

    Coming off GLP-1 medications doesn’t mean you’re doomed to regain weight. With the right habits, you can maintain your results long-term—without stressing over every bite.

    Your Post-GLP-1 Action Plan:

    • Keep eating protein-rich, high-fibre meals to stay full.
    • Manage hunger with structured meals and smart snacks.
    • Stay active with strength training and daily movement.
    • Avoid the all-or-nothing mindset—small habits matter.
    • Plan ahead so you don’t fall into old eating patterns.

    This is the final post in my GLP-1 weight loss series, and I hope you’ve found these guides helpful in making your journey easier, more sustainable, and—most importantly—successful!

    Whether you’re just starting, in the middle of your journey, or transitioning off, remember: you’re in control, and small, consistent habits will always win in the long run.

    Before you go, don’t forget to download your FREE GLP-1 Success Checklist to keep everything on track! Just sign up for my newsletter, and I’ll send it straight to your inbox. ✅ Sign up here!

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    coming off glp-1
  • GLP-1 Getting Started

    5 Ways to Get the Best Results on GLP-1 Medications: Tips for Success

    So, you’ve hopped on the GLP-1 Medications train—whether it’s Mounjaro, Zepbound, Wegovy, or Semaglutide—and you’re ready to shed those pounds. But here’s the thing: popping your injection and hoping for the best isn’t exactly a winning strategy.

    If you really want to maximise weight loss, keep side effects in check, and make this whole thing actually work, you need a solid game plan. Lucky for you, I’ve got exactly that.

    This isn’t about starving yourself or trying another diet that leaves you hangry by 3 p.m. It’s about smart, sustainable changes that help you get the most out of your GLP-1 experience—without feeling miserable.

    So, let’s get into it.

    Table of Contents

    1. Nail Your Nutrition (Without Losing Your Mind)

    I’ll say it louder for the people in the back: Just because you’re eating less doesn’t mean you should eat like a bird.

    If you’re living off crackers and air, you’re setting yourself up for muscle loss, low energy, and a rubbish metabolism.

    GLP-1 meds naturally curb your appetite, which means every bite needs to work for you. Here’s how to do it:

    Prioritise protein – If there’s one thing you need to focus on, it’s this. Protein keeps you full, preserves muscle, and stops you from feeling weak. Think Greek yoghurt, eggs, tofu, chicken, or cottage cheese. Need inspiration? Try these GLP-1 meal recipes packed with protein.

    Don’t forget fibre – A vegan or vegetarian meal plan can work beautifully with GLP-1s if you’re mindful of protein and fibre. Think lentils, chickpeas, quinoa, and loads of veggies.

    Hydrate like your weight loss depends on it (because it does) – Less food means less water intake from food, and dehydration makes side effects like nausea and constipation worse. Keep a bottle of water nearby at all times—this is non-negotiable.

    Plan your meals – Winging it will leave you reaching for whatever’s easy, and let’s be real, that’s rarely the healthiest option.

    2. Master Portion Sizes (Without Feeling Restricted)

    One of the best things about GLP-1s? You naturally eat less. One of the worst things? If you don’t eat enough of the right foods, you’ll end up feeling weak and fatigued.

    Here’s the deal:

    Stick to small but nutrient-dense meals. A full plate of food might suddenly feel like too much, so focus on GLP-1-friendly meals like:

    • Eggs with avocado on whole grain toast (perfect GLP-1 breakfast idea)
    • A protein smoothie with Greek yoghurt, berries, and chia seeds
    • A balanced bowl with quinoa, roasted veggies, and grilled salmon or tofu

    If you’re feeling full fast, eating smaller, more frequent meals might work better than trying to force three big meals.

    Play around with it and see what works for you!

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    GLP-1 Medications

    3. Manage Side Effects Like a Pro

    Ah, GLP-1 side effects. Here’s how to get through it without wanting to cry:

    Feeling nauseous? Stick to plain, high-protein foods (hello, scrambled eggs and cottage cheese). Avoid greasy or overly rich meals—your stomach will not thank you.

    Constipated? Chug that water and load up on fibre-rich foods like chia seeds, flaxseeds, and berries. A simple GLP-1 diet plan should include enough fibre to keep things moving.

    Low energy? Make sure you’re getting enough protein, complex carbs, and healthy fats. This isn’t a zero-belly diet—your body still needs fuel!

    Can’t eat much? Stick to GLP-1 meal ideas that pack a punch nutritionally. Try a small, nutrient-dense meal like avocado toast with smoked salmon, or a protein-packed lentil soup.

    The goal? Make small tweaks until you find what works for you.

    sliced cucumber and green chili on white ceramic bowl

    4. Move Your Body (Yes, Even If You Don’t Feel Like It)

    Look, I get it. With GLP-1 medications suppressing your appetite, you might also feel a bit more sluggish—especially at first. But here’s the thing: exercise is key to keeping your metabolism strong and ensuring that the weight you lose is fat, not muscle.

    Prioritise strength training – Whether it’s bodyweight exercises, dumbbells, or resistance bands, lifting things helps you keep muscle while losing fat.

    Get your steps in – If the gym isn’t your thing, no worries—just walk more. This keeps your metabolism humming and helps digestion.

    Find something you enjoy – If you hate running, don’t run. Try cycling, Pilates, swimming, or even a dance class. The best workout is the one you actually want to do.

    Exercise also boosts your mood, which is huge because some people find their energy dips on GLP-1s.

    5. Plan for the Long Haul (Because This Isn’t Just About Losing Weight)

    This isn’t some crash diet nonsense—it’s about long-term success. If you only focus on losing weight and don’t build healthy habits, you’ll end up struggling to maintain your progress once you stop taking the medication.

    So, ask yourself:

    • Can I see myself eating like this long-term?
    • Am I learning healthy habits that will stick even when I’m off GLP-1s?
    • Am I eating enough protein and fibre to keep my body strong?

    A good GLP-1 diet plan should be sustainable—not some extreme elimination diet that leaves you miserable.

    Whether you’re following a Tirzepatide Diet, a Compound Semaglutide Meal Plan, or just making simple swaps, focus on balance, not restriction.

    Next Steps:

    Still not sure which one is right for you?

    Final Thoughts: You’ve Got This!

    If you’ve made it this far, you’re already ahead of the game. GLP-1 medications can be life-changing, but they work best when you combine them with smart eating, movement, and consistency.

    So, here’s your action plan:

    • Focus on protein, fibre, and hydration.
    • Keep meals small but nutrient-packed.
    • Move your body in ways that feel good.
    • Manage side effects like a pro.
    • Think long-term habits, not quick fixes.

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    Studies

    GLP-1 medications work by suppressing appetite and reducing food intake, leading to weight loss, but stopping the medication often results in weight regain (Metelska et al., 2022).

    Protein intake is essential when using GLP-1s to preserve muscle mass and prevent energy loss, particularly as these medications can reduce overall food intake (Al-Badri et al., 2024).

    Fibre-rich foods like lentils, chickpeas, and quinoa are beneficial when on GLP-1s, as they help maintain digestion and reduce constipation, a common side effect (Dash, 2024).

    Hydration is key to mitigating side effects like nausea and constipation, as GLP-1s slow gastric emptying, which can lead to discomfort if fluid intake is low (Bright, 2021).

  • GLP-1 Getting Started

    GLP-1 Medications 101: What They Are and How They Work

    So, you’ve heard about GLP-1 medications—Ozempic, Mounjaro, Zepbound, and the rest of the gang—and now you’re wondering what all the fuss is about. Do they actually work?

    Are they some kind of magic weight loss potion? And most importantly—what the hell can you eat while on them?

    Buckle up, because we’re about to break it all down in a way that actually makes sense. No boring medical jargon, just real talk about what GLP-1s do, how they help with losing weight, and what you need to know before jumping in.

    Table of Contents

    What Are GLP-1 Medications?

    Let’s start with the basics: GLP-1 receptor agonists (catchy, right?) are a type of medication that was originally created to treat type 2 diabetes.

    But, surprise surprise, they also happen to be brilliant at curbing appetite, regulating blood sugar, and helping people lose weight without feeling like they’re constantly at war with their fridge.

    Some of the most well-known GLP-1 medications include:

    • Mounjaro – Also known as Tirzepatide, a bit of a powerhouse when it comes to fat loss.
    • Zepbound – The new kid on the block, and let’s just say it means business.
    • Ozempic/Wegovy – The classics, famous for reducing appetite and stabilising blood sugar.

    These bad boys work with your body to keep hunger levels in check, so you don’t feel like you need to eat your entire kitchen at 9 pm. Sounds dreamy, right?

    How Do GLP-1s Actually Work?

    Here’s the science-y bit—but don’t worry, I’ll keep it simple. GLP-1 medications mimic a natural hormone in your body called glucagon-like peptide-1 (hence the fancy name). This hormone does three big things:

    • Slows down digestion – You feel full for longer, which means no more wandering into the kitchen just because you’re bored.
    • Tells your brain you’re satisfied – Bye-bye mindless snacking!
    • Regulates blood sugar – Less sugar crashing, more steady energy.

    The result? Weight loss that actually feels manageable.

    And because you’re naturally eating less, it’s much easier to stick to an easy meal plan for the week, whether you’re following a vegetarian diet, looking for vegan recipes, or just trying to keep things balanced with a high-protein approach.

    Checkout my post ‘The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss‘ for some meal plan ideas!

    The Perks of GLP-1 Medications (a.k.a. Why Everyone’s Talking About Them)

    Alright, let’s get into the juicy benefits of being on one of these meds:

    ✔ Effortless portion control – No more battling your willpower at every meal.
    ✔ Steady, sustainable weight loss – This isn’t some crash diet nonsense.
    ✔ Improved metabolism – Your body gets better at handling food, instead of storing every bite as fat.
    ✔ Better blood sugar control – Whether you have diabetes or not, it’s a win-win.

    sliced vegetables on white ceramic plate

    Side Effects: The Not-So-Fun Part

    Alright, I won’t sugarcoat it—GLP-1s come with a bit of a learning curve. Some of the most common side effects include:

    • Nausea – Your stomach might need time to adjust, especially in the first few weeks.
    • Digestive issues – Think bloating, constipation, or (on the flip side) running for the loo.
    • Fatigue – Because your body is adjusting to eating less.

    The good news? Most of these symptoms settle down over time, and there are ways to manage them. Check out my post ‘8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications‘ for tips on minimising side-effects!

    Keeping your meals light but nutrient-dense can help—think GLP-1 breakfast ideas like scrambled eggs with avocado, Greek yoghurt with berries, or a high-protein smoothie.

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    GLP-1 Medications

    Who Should (and Shouldn’t) Use GLP-1s?

    Not everyone needs a GLP-1, and they’re not a “get skinny quick” pill (because let’s be real, that doesn’t exist). These meds are best suited for:

    • People who have struggled with weight loss for years and need extra support.
    • Those with a high BMI or weight-related health issues like insulin resistance.
    • Anyone looking for a long-term lifestyle change, not just a quick fix.

    Who shouldn’t take them?

    • People who just want to drop a few pounds for a holiday.
    • Those with a history of certain thyroid conditions or pancreatitis.
    • Anyone looking for a way to avoid healthy eating altogether (you’ll still need to make smart food choices!).

    What to Expect When You Start GLP-1s

    If you’re thinking of trying Mounjaro, Wegovy or Zepbound, here’s what the first few weeks might look like:

    Week 1-2: Appetite starts to drop, but nausea might kick in. Stick to easy-to-digest foods (GLP-1 diet recipes with high protein and fibre help!).
    Week 3-4: Cravings lessen, portions shrink naturally, and energy stabilises.
    Month 2+: Weight loss starts to show, and side effects improve.

    It’s also a great time to build solid eating habits that focus on high-protein, fibre-rich meals.

    Next Steps:

    Still not sure which one is right for you?

    Final Thoughts: Is a GLP-1 Right for You?

    GLP-1 medications aren’t a magic fix, but they are an incredible tool for making weight loss feel easier, more natural, and actually sustainable.

    If you’re fed up with extreme dieting and want something that actually works with your body, then it might be worth chatting with your doctor about GLP-1s.

    And remember—these meds work best when paired with the right food choices. So, whether you’re looking for foods to eat on Wegovy, curious about GLP-1 meal recipes, or just need easy meal ideas, I’ve got you covered in the rest of this GLP-1 series.

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    GLP-1 Medications