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30-Day Meal Plan
$15.00
The 30-Day Meal Plan
Full recipes, protein counts, and alternatives for every meal in the rotation. Because "eat more protein" is not a meal plan.
GLP-1 medications suppress appetite in ways that make it easy to forget to eat, easy to skip protein, and easy to lose muscle without realising it. This plan takes the thinking out of it — completely.
Written by P.C. Ennis, Registered Nurse, bariatric patient, and GLP-1 user.
✦ What's Inside
✔ A 7-day rotating meal cycle covering all 30 days — same day each week, making shopping simple and habits stick
✔ 7 breakfast options with full recipes, ingredients and protein counts
✔ 7 lunch options with full recipes, ingredients and protein counts
✔ 7 dinner options with full recipes, ingredients and protein counts
✔ Vegetarian and dairy-free alternatives for every single meal
✔ Prep time for every recipe — from 3 minutes to 35 minutes
✔ The complete 30-day daily schedule — every meal mapped out, day by day
✔ Training day and rest day markers throughout
✔ Endnoted references from peer-reviewed literature
✦ This Meal Plan Is For You If
▸ You are on Ozempic, Wegovy, Mounjaro or Zepbound and struggling to eat enough protein
▸ You want meals that are already the right choice — no decision fatigue required
▸ You need vegetarian or dairy-free options that still hit your protein targets
▸ You want something that works alongside the Fridge Quick Reference Sheet and the full Body Compass guide
Instant digital download. 12 pages. Evidence-based. Endnoted references included.
GLP-1 medications — including Ozempic, Wegovy, Mounjaro and Zepbound — are prescription medications used for type 2 diabetes management and chronic weight management.
Educational only — not medical advice. Always follow the guidance of your healthcare provider.
© 2026 P.C. Ennis. Body Compass.