Fifty recipes engineered for the way you actually eat on Ozempic, Mounjaro, Wegovy, or Zepbound. Small portions you can finish. Thirty grams of protein in nearly every meal so the muscle stays. Nothing greasy. Nothing fried. Nothing that fights the medication.
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SATED
The GLP-1 Plate
Fifty recipes for the body
that finally feels full.
What the data says
of weight lost on a GLP-1 is lean muscle when protein intake is not deliberate. Source: 2024 NEJM review of semaglutide outcomes.
protein per meal is the minimum threshold to preserve lean tissue at a calorie deficit. Most GLP-1 users hit 15.
is the average serving size in this book. Designed for plates you can actually finish, not aspirational portions you cannot.
What is inside
Every recipe was engineered against the GLP-1 reality: tiny appetite, sensitive stomach, muscle to protect. The book is organized by what your body asks for on a given day, not by mealtime conventions you no longer follow.
Anchor Breakfasts
Eggs, Greek yogurt, cottage cheese, smoothies. Twenty-five grams of protein. Ten minutes. The single most important meal because it sets the day's protein floor.
Soups and Broths
The easiest format when appetite is gone. Chicken pho, miso tofu, butternut with chicken meatballs, beef bone broth, lemon orzo. Protein in liquid form when chewing feels like work.
One-Plate Mains
Chicken thighs, salmon, lean beef, tofu. Designed as complete 350-450 calorie plates that hit your protein target without leftovers you will not eat.
Small but Mighty
For the days a full meal is too much. Cottage cheese cloud, tuna cucumber boats, smoked salmon roll-ups, ricotta with walnut. Snack-size protein hits, not crackers.
Plant-Forward
Tofu and legume mains for the days red meat sounds wrong. Twenty-five grams of plant protein per plate. Not a side dish disguised as a meal.
Sweet Without Sabotage
Greek yogurt cheesecake, protein chia pudding, cottage cheese ice cream. Dessert that hits the protein quota instead of fighting it.
The Reset Week
For the first week on a new dose, when nausea is worst. Bone broth, scrambled silken tofu, banana-protein smoothie, plain congee. The bare minimum, designed to stay down.
Also included
Who this is for
You are on a GLP-1 medication. You have no idea what to actually eat.
Your appetite vanished. Half the foods you used to love now turn your stomach. The doctor handed you a prescription and zero guidance. You know you should be eating protein. You also know you can barely finish a piece of toast.
This book assumes:
Not on a GLP-1? The recipes still work as a high-protein moderate-calorie meal system. But the design choices are explicitly for the medicated body.
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Get the free starter →Questions
Will the recipes work if I am on a different GLP-1?
Yes. The medications differ in dose and pace, but the eating constraints they impose on the body — small appetite, slow gastric emptying, nausea risk, muscle-loss risk — are the same across Ozempic, Mounjaro, Wegovy, Zepbound, and compounded versions. The recipes were designed for the common physiology, not the specific drug.
Is this a weight-loss book?
No. The medication is the weight-loss tool. This book is a how-to-eat-while-on-it book. The two are different problems.
Are the recipes complicated?
No. Most clock in under 25 minutes total. Many under 10. The book is built around the reality that the energy to cook elaborate meals usually is not there during the first few months on a GLP-1.
Does it accommodate dietary restrictions?
Each recipe is tagged: gluten-free, dairy-free, vegetarian, low-FODMAP. A separate plant-forward section gives full vegetarian options that still hit the 25-gram protein target.
Is this medical advice?
No. SATED is an educational cooking resource. It is not a treatment plan and not a substitute for the guidance of your prescribing physician or a registered dietitian. If you have a known food allergy, a swallowing disorder, gallbladder disease, pancreatitis, gastroparesis, an eating-disorder history, or are pregnant or nursing, talk to your prescriber before changing your diet.
Refunds?
Fourteen days, no questions. If the book does not deliver for you, write back and the price refunds.
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A note from the team
The GLP-1 era arrived faster than the food system was ready for. Ten million Americans started a new relationship with food in the last twenty-four months, and most were handed a prescription with no instructions on what should go on the plate. The default response from the food industry has been to ignore them. The default response from diet culture has been to repurpose existing weight-loss content. Neither is what the body on this medication actually needs. This book is the response we built for the people in our own lives who needed it. If it serves you, write back. We are listening.