Your first 30 days on Mounjaro, without the guesswork.
A practical, week-by-week PDF guide for your first month on Mounjaro, Wegovy or Ozempic. Written by people who've been through it — what to eat, when to worry, what to ask your GP, and the tracker that tells you what your body is actually doing.
Who this is for
The guide we wish existed when we started.
If you've just been prescribed Mounjaro, Wegovy or Ozempic — or you're about to be — the first month is where most people feel most lost. This is for you.
You want a plan, not a medical textbook
Day-by-day for week 1, week-by-week for the rest. Tells you what to do, not just what's happening.
You're worried about side effects
Nausea playbook, constipation fixes, full side-effect timeline, and the red flags that mean 'phone the GP now'.
You want the weight loss to last
Protein-first eating, a strength-training starter, and the habits that outlast the medication.
What's inside
Forty-plus pages. Every one of them earns its keep.
Organised into four parts so you can read it cover-to-cover once, then dip back in whenever you need a specific answer.
Foundations
- ✓How GLP-1 medications actually work (in plain English)
- ✓The four phases of month one
- ✓What to stock in your kitchen before day 1
- ✓The mindset that makes month 1 easier
Your 30-day plan
- ✓Day-by-day coaching through week 1 (the hardest week)
- ✓Week 2-4 summaries, meal plans and shopping lists
- ✓A 3-exercise strength starter for week 3
- ✓Month-1 reflection prompts for day 30
Reference
- ✓The nausea playbook (first, second and third line)
- ✓Full side-effect timeline — what's normal, what's not
- ✓Exact questions to ask your GP
- ✓Red flags — when to phone 111 or go to A&E
- ✓Daily protein calculator
Printables
- ✓30-day tracker (weight, protein, water, mood, wins)
- ✓Blank weekly meal planner
- ✓Blank shopping list template
Sneak peek
Here's what a page actually looks like.
No waffle. No filler. Every section gives you something you can use that day.
What to expect
Most people feel nothing on day 1. You might notice a slight loss of appetite by the evening. Don't try to "test" whether it's working — just eat normally, lead with protein, and hydrate.
First line tactics
- 1.Eat tiny meals every 2-3 hours instead of 3 large ones
- 2.Sip ginger tea or flat ginger ale throughout the day
- 3.Avoid fatty, fried, or heavily spiced food until it settles
- 4.Cold foods are usually easier than hot foods
+ second line & third line tactics in the full guide
Questions to ask your doctor
- →"What side effects should I call you about vs. wait out?"
- →"When will we review whether this is working?"
- →"How do we decide when to increase the dose?"
+ 8 more questions in the full guide
Track what matters
Full A4 printable for all 30 days in the guide
Built on the Trimsy Method
Protein-first. Diet-flexible. Phase-aware.
Three ideas that shape every page of this guide — and why it works whether you eat everything, or you're vegan, gluten free, or anywhere in between.
Protein-first
On GLP-1s, muscle loss is the hidden risk. Every meal leads with protein. Every meal hits a real target.
Diet-flexible
Vegan, vegetarian, pescatarian, gluten-free, dairy-free — the guide gives you the same system with variations that match your real life.
Phase-aware
What to do in week 1 is not what to do in week 4. The guide tells you when to push and when to just rest.
Fair questions
Is this medical advice?
No. It's lifestyle and nutrition guidance for people who already have a GLP-1 prescription from a qualified prescriber. The guide is clear about when to stop reading and pick up the phone to your GP — and that's in there too.
Does it cover Mounjaro, Wegovy AND Ozempic?
Yes. The day-by-day experience is similar across all three GLP-1 / GLP-1-plus medications. Where specific medications differ (e.g. titration schedules), we note it.
What format is it?
Instant PDF download. Reads well on phone, tablet or laptop. The tracker and templates are designed to print on A4.
What if it's not useful?
Email hello@trimsy.health within 14 days and we'll refund you. No questions, no forms to fill in.
Do I need the paid guide if I've read your free content?
The free content is a good taster. The paid pack is 4x the length, fully structured, and has the reference sections (nausea playbook, GP questions, red flags, tracker) that you actually need during a rough week — not while you're browsing the site.
Ready for a better first month?
Instant download. Start reading in under a minute.
Get the guide — £9.99General lifestyle and nutrition information for people who have a GLP-1 prescription from a qualified prescriber. Not a substitute for medical advice. Always follow guidance from your GP, nurse or pharmacist. Published by Trimsy — trimsy.health.
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