START WHENEVER YOU LIKE

Small plates, better fed: eating well on GLP-1 medication, and after it

Salmon with white bean and lemon mash

Protein first, on a plate sized for a small appetite, from The plate.

Kefir, banana & oat smoothie

For the days you cannot face food, from Rough weeks.

Turkey and courgette meatballs in a rich tomato sauce

The bigger plate, for when the appetite comes back, from Coming off.
A practical and very comprehensive nutrition course for anyone on Wegovy, Mounjaro injections or an oral weight loss medication, and for the months after it stops. Eight parts which can be taken in any order (scroll down for more details), 24 delicious recipes with nutrition information, cook's notes for the appetite you have now, the days you cannot face and the bigger plate that comes after, nine worksheets and the plan with the best chance of ongoing weight maintenance and health.
You are eating less than you have ever eaten, and nobody has told you how to do that well.

The information covers the injection. The pharmacist covers the side effects, if you catch them on a good day. What is missing is the food: how to keep muscle when the appetite has gone, what to eat on the days when nothing appeals, why your gut has slowed down, what runs short when meals get small, and what to do in the months after you stop, when hunger comes back and the plate has to carry the weight on its own.

This course is that missing part. It explains the medicine and the science very clearly, in plain English, because people cope better with side effects and plateaus when they understand what the drug is doing. Then it gets practical: protein first, fibre for a gut that needs it more than ever, fluids you will not feel thirsty for, a plate method built for half an appetite, a short strength routine you can do in your kitchen, and 24 recipes sized for the appetite you have now and the one that comes back later.

It also tells you what the trials found about stopping, including the parts nobody selling the medicine says out loud, and gives you the plan with the best chance.

It does not replace your prescriber. It never advises on dose, and it never tells you to stop or to carry on. Those decisions stay with you and the person who wrote the prescription.

By the end you will be able to build a protein-led plate at any appetite, name the signs that need a prescriber rather than a cup of tea, do a short strength routine at home, read a supplement label against the evidence, and hold a written plan for the first twelve weeks after the medicine stops. None of those is a weight outcome. The course does not promise one.

Not for anyone using these medicines for type 2 diabetes under a diabetes team, anyone under 18, anyone pregnant or planning a pregnancy, or anyone with a history of an eating disorder. The welcome page says why, and where to go instead.

Eight parts, taken in any order

Nine worksheets sit where you have a decision to make about your own kitchen or your own week. Nine short quizzes show feedback on every answer. There is is an area for community support, and the whole recipe collection is a beautifully formatted  e-book download at the end.

Start here

Who this course is for, and how to use it. You will take stock of where you are now before anything else.

The Medicine

What GLP-1 is and what the injection does, with the different drugs compared. You will learn why your stomach has slowed and what the first weeks feel like. There is a page on the signs that need a prescriber rather than patience.

The Plate

Protein first, fibre, fluids and the vitamins that run short when meals get small. You will build a plate for half an appetite, and cook ten recipes sized for it.

Rough weeks

Nausea, the plateau, eating out, and the days when nothing appeals. You will have four recipes for the days you cannot face food, and a way through the weeks that do not go well.

Strength

Why muscle goes with the weight, and how to keep more of it. You will start a short resistance routine in your kitchen and spread protein across the day.

Coming off

What the trials found about stopping, and the plan with the best chance. You will write out your first twelve weeks after and build the maintenance plate, with a watch list for the months beyond.

Supplements

What supplements can and cannot do, and which few are worth the money. You will be able to read a label against the evidence, berberine and Akkermansia included.

Finish

Your written plan and the full recipe collection to download, with a closing word from me.
Meet your instructor
Kim Close is a nutritionist, lecturer and food writer based in Northern Ireland. With a background in psychology and culinary nutrition, she has spent over a decade teaching how food influences mood, cognition and long-term health.

She is Head of Cognition at the Food for the Brain Foundation and the founder of Whole Health 360, where she combines evidence-based nutrition with practical cookery and behaviour-change science. She holds a BSc in Psychology (1st class) and qualifications in Behaviour Change, Health Coaching and Nutritional Therapy, and is a fully qualified higher level lecturer. Kim is currently studying and carrying out research for a PhD in Lifestyle Medicine.
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