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The recipe book your doctor
did not give you.

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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Five recipes. Fifteen pages. Free PDF, sent to your inbox in 60 seconds. The full 50-recipe book is in the oven.

A pair of lived-in hands setting a breakfast bowl of Greek yogurt, soft-poached egg, walnuts and honey onto a walnut kitchen counter beside a sage-green linen napkin.

What the data says

39%

of weight lost on a GLP-1 is lean muscle when protein intake is not deliberate. Source: 2024 NEJM review of semaglutide outcomes.

30g

protein per meal is the minimum threshold to preserve lean tissue at a calorie deficit. Most GLP-1 users hit 15.

~350kcal

is the average serving size in this book. Designed for plates you can actually finish, not aspirational portions you cannot.

What is inside

Fifty recipes. Seven sections. Zero fluff.

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.

  • 8 recipes

    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.

  • 7 recipes

    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.

  • 12 recipes

    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.

  • 8 recipes

    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.

  • 6 recipes

    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.

  • 5 recipes

    Sweet Without Sabotage

    Greek yogurt cheesecake, protein chia pudding, cottage cheese ice cream. Dessert that hits the protein quota instead of fighting it.

  • 4 recipes

    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

  • · One-week sample meal plan, ~90 g protein per day, with shopping list
  • · The 7 GLP-1 cooking rules
  • · If you only cook 5 things this month — the irreducible shortlist
  • · What to do on a no-appetite day
  • · What to do during a nausea episode mid-meal
  • · When to call your prescriber — the red-flag short list
  • · Lifetime updates as new research emerges

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:

  • · You are on Ozempic, Mounjaro, Wegovy, Zepbound, or compounded semaglutide / tirzepatide
  • · You cook for yourself or a small household
  • · You have a regular US grocery store within reach
  • · You own a kitchen scale, a blender, a skillet, and a sheet pan

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.

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 a kitchen manual, not medical advice. Nothing in it replaces guidance from the clinician who prescribed your medication — when in doubt, follow them and skip the recipe. The protein and meal-frequency targets in the book are general nutrition guidance, not prescriptions. Consult your prescriber before making significant dietary changes, especially if you have kidney disease, gallbladder disease, pancreatitis, gastroparesis, an eating-disorder history, or are pregnant or nursing.

Are any of the recipes raw or lightly-cured?

A handful are: cold-smoked salmon appears in two recipes, fresh ricotta in one, and soft-cooked yolks or pasteurized liquid egg whites in a few breakfasts. GLP-1 medications slow gastric emptying, which can extend pathogen exposure time. If you are pregnant, immunocompromised, elderly, or otherwise advised by your clinician to avoid raw or unpasteurized foods, cook those items through or skip them entirely. The full food-safety notice lives at the back of the book.

Refunds?

Fourteen days, no questions. If the book does not deliver for you, write back and the price refunds.

Free download

The 5-Day GLP-1 Starter Plate.

Five recipes. One protein-front-loading rule. Fifteen pages of the same engineering as the full book, sent to your inbox the moment you sign up.

One welcome email plus four follow-ups over seven days. Unsubscribe in one click. No spam, ever. Privacy policy.

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.