Example distribution for 135g daily: Breakfast: 35g Lunch: 38g Dinner: 40g Snacks: 22g Best Protein Sources on GLP-1s Choose high-quality complete proteins that are lean and easy to digest: Animal Proteins: Chicken breast (31g per 4 oz) Greek yogurt (20g per cup) Eggs (6g per egg) Lean turkey (30g per 4 oz) White fishcod, tilapia, halibut (25g per 4 oz) Cottage cheese (28g per cup) Shrimp (24g per 4 oz) Plant Proteins: Tofu (20g per cup) Tempeh (31g per cup) Edamame (17g per cup) Lentils (18g per cup cooked) Chickpeas (15g per cup) Seitan (25g per 3.5 oz) Convenient Options: Protein shakeswhey or plant-based (20-30g per serving) Protein bars (15-20g per bar) Bone broth with added collagen (15-20g per serving) When Eating Feels Impossible On days when solid food is challenging, try: Protein shakes (blend with frozen berries for easier consumption) Greek yogurt smoothies Protein-fortified oatmeal Scrambled egg whites with spinach Bone broth with added collagen Protein coffee drinks The goal is to hit your protein target even when appetite is low
Mastering your battery is as critical as perfecting your setup sheet
A practical routine: Morning: Cleanser Copper peptide serum (GHK-Cu) Vitamin C + antioxidant Moisturizer + SPF Evening: Cleanser Nanoretinol (retinoid pathway activation) Moisturizer with ceramides Separating copper peptides (AM) from retinol (PM) avoids any theoretical interaction between copper ions and retinol stability, while ensuring both pathways are activated daily
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Understanding how these medications work helps contextualise the precautions surrounding their use during lactation for new mothers requiring ongoing metabolic management
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