Free 3-day meal prep plan for small appetites
Cook once for about 90 minutes. Then eat small, high-protein meals for 3 days. It's the real start of our 14-day plan, not a cut-down sample.
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- 17-page PDF, 9 recipes
- No card needed
One prep session. Three days of meals.
These are actual pages from the starter.
- Prep A: a timed, step-by-step game plan (about 90 minutes)
- A shopping list by aisle, with estimated costs
- Day pages for Days 1–3: every meal, portion and protein number
- 9 recipes with calories, protein, fiber and cost per portion
- Bad-day swaps for softer, gentler textures
- Fridge & freezer life and food-safety rules
Small portions, steady protein
Everything below comes from Prep A, so on Day 1 you only warm things up.
Nutrition is estimated from USDA FoodData Central values. The protein target sits inside the 80–120 g a day range suggested in a 2025 joint nutrition advisory for people on GLP-1 therapy.
Made by two home cooks
We're Fer & Nico. We're not doctors or dietitians, so we didn't invent the rules. We followed public guidance from medical and food-safety authorities, and calculated every number from USDA data.
Want all 14 days now? See the full plan