Weight Loss Starter Guide
Your first week covered — a 7-day meal plan, beginner training schedule, side-effect cheat sheet, and injection day prep checklist. Print this page and stick it on the fridge.
7-Day Meal Plan
Simple, high-protein meals designed for your first week on GLP-1 medication. Focus on eating the protein first if appetite is limited.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Greek yoghurt with banana and honey | Chicken & rice broth | Grilled chicken salad with lemon dressing | Small handful of almonds |
| Tuesday | Banana oat pancakes (2 eggs, 1 banana, 30g oats) | Tuna & cottage cheese stuffed pepper | Salmon with roasted courgette and peppers | Mint & cucumber yoghurt bowl |
| Wednesday | Overnight protein oats | Chicken & quinoa bowl with tahini | Turkey chilli con carne with rice | Protein energy ball (x2) |
| Thursday | Smoked salmon & scrambled eggs | Mediterranean couscous pot | Prawn & broccoli stir fry | Greek yoghurt with berries |
| Friday | Baked egg muffin cups (x2) | Leftover turkey chilli in a wrap | Lemon herb chicken tray bake | Apple slices with peanut butter |
| Saturday | Poached eggs on sourdough with avocado | Chicken & vegetable fried rice | Black bean & sweet potato tacos | Cottage cheese with cherry tomatoes |
| Sunday | Banana oat pancakes with Greek yoghurt | Salmon nicoise salad | Portion-controlled spaghetti bolognese | Protein energy ball (x2) |
Beginner Training Schedule
Start here in your first 4-8 weeks. The goal is consistency, not intensity. Strength training preserves muscle mass while you lose weight.
| Day | Activity | Duration | Notes |
|---|---|---|---|
| Monday | Full Body Strength (Beginner) | 25 min | Bodyweight squats, wall push-ups, glute bridges, dead bugs |
| Tuesday | Light Walk | 20-30 min | Easy pace, focus on movement not intensity |
| Wednesday | Rest or Gentle Stretch | 10-15 min | Listen to your body, especially on dose-increase weeks |
| Thursday | Full Body Strength (Beginner) | 25 min | Same exercises as Monday, try to add 1 rep per set |
| Friday | Light Walk | 20-30 min | Outdoors if possible for mental health benefits |
| Saturday | Active Recovery | 20 min | Yoga, swimming, or a longer walk at easy pace |
| Sunday | Rest | — | Full rest day. Meal prep for the week ahead. |
Side-Effect Cheat Sheet
Common GLP-1 side effects and how to manage them. Most improve within the first few weeks as your body adjusts. Always contact your prescriber if symptoms are severe or persistent.
Nausea
Eat small, frequent meals. Ginger tea or mints can help. Avoid fatty or greasy foods. Eat slowly and stop when you feel full.
When to expect it: Most common in the first few weeks and after dose increases. Usually improves within 2-4 weeks.
Constipation
Increase water intake (aim for 2-3 litres daily). Eat fibre-rich foods like vegetables and whole grains. Consider a fibre supplement if needed.
When to expect it: Common throughout treatment. Staying hydrated is the single most important thing.
Fatigue / Low Energy
Ensure adequate protein intake (aim for 1.2-1.6g per kg bodyweight). Reduced calorie intake can cause tiredness — don't under-eat. Prioritise sleep.
When to expect it: Often linked to eating too little. Track protein intake and ensure you're getting enough.
Headaches
Usually caused by dehydration or low blood sugar. Drink more water and eat regular small meals. Paracetamol is usually safe — check with your prescriber.
When to expect it: Most common in the first 1-2 weeks. Tends to resolve quickly.
Acid Reflux / Heartburn
Avoid lying down after eating. Eat smaller portions. Reduce spicy, acidic, and fatty foods. Elevate your head slightly when sleeping.
When to expect it: Can occur at any time. Speak to your prescriber if persistent.
Injection Site Reactions
Rotate injection sites (abdomen, thigh, upper arm). Clean the area first. Let the pen reach room temperature before injecting. Press gently after — don't rub.
When to expect it: Mild redness or itching is normal and should resolve within a day or two.
Injection Day Prep Checklist
Follow these steps each injection day. Tick them off as you go — it'll become second nature within a few weeks.
- 1Take your pen out of the fridge 30 minutes before injecting (room temperature is more comfortable)
- 2Wash your hands thoroughly
- 3Choose your injection site — rotate each week (abdomen, thigh, upper arm)
- 4Clean the injection area with an alcohol swab and let it dry
- 5Attach a new needle to the pen and remove both caps
- 6If it's a new pen, prime it by dialling 2 units and pressing until a drop appears
- 7Dial your prescribed dose
- 8Pinch the skin gently, insert the needle at 90 degrees, and press the button
- 9Hold for 10 seconds before removing the needle
- 10Press gently on the site — do not rub
- 11Dispose of the needle safely in a sharps bin
- 12Log your injection (date, site, any reactions) in a journal or app
- 13Eat a light, nausea-friendly meal within an hour if you feel up to it
Important note
This guide provides general lifestyle and nutrition information only. It is not medical advice. Always follow the guidance of your prescriber or healthcare provider regarding your GLP-1 medication, dosing, and any side effects.