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GLP-1
Support.

A high-protein, nutrient-dense, small-portion five-day protocol designed for women on GLP-1 medications (Ozempic, Wegovy, Mounjaro) who are losing muscle they can't afford to lose.

What this pack does.

A high-protein, nutrient-dense, small-portion five-day protocol designed for women on GLP-1 medications (Ozempic, Wegovy, Mounjaro) who are losing muscle they can't afford to lose. Each pack is five days of breakfast, lunch, dinner, and snacks prepared by Christine and her team in the Bryanston kitchen — delivered Sunday, eaten Monday through Friday.

The five-day menu.

The menu rotates monthly to keep variety high. Below is a representative week — your actual pack may vary by 1-2 ingredients per dish based on what's seasonally best.

Monday

  • Breakfast — Protein-dense smoothie (whey isolate + collagen + frozen berries + spinach + chia, 40g protein)
  • Lunch — Grilled chicken breast (palm-sized) with avocado, sprouts, and quinoa (small portion)
  • Dinner — Lamb chop (1 small) with mashed cauliflower and roasted asparagus
  • Snacks — Boiled egg with sea salt · Greek yoghurt with hemp seeds

Tuesday

  • Breakfast — Two-egg omelette with spinach, mushroom, and feta
  • Lunch — Pan-seared salmon (small fillet) with broccoli puree and lemon
  • Dinner — Slow-cooked beef cheek (very tender, small portion) with butternut puree
  • Snacks — Cottage cheese with cucumber · 5 macadamia nuts

Wednesday

  • Breakfast — Cottage cheese pancakes (high-protein, small) with berries and almond butter
  • Lunch — Chicken liver pâté with seed crackers and pickled vegetables
  • Dinner — Pulled chicken with cauliflower rice and avocado
  • Snacks — Smoked salmon roll · bone broth

Thursday

  • Breakfast — Greek yoghurt with collagen, walnuts, cinnamon, and stewed berries
  • Lunch — Tuna salad with white beans, parsley, capers, and a small handful of olives
  • Dinner — Slow-cooked lamb shank (small) with celeriac mash and steamed greens
  • Snacks — Hard-boiled egg · few almonds

Friday

  • Breakfast — Sweet potato hash with chorizo (small) and a fried egg
  • Lunch — Roast chicken (small portion) with quinoa tabbouleh
  • Dinner — Pan-seared steak (palm-sized) with mashed root vegetables and fresh herbs
  • Snacks — Protein shake (single scoop) · pumpkin seeds

Who this pack is for.

  • Active GLP-1 medication use (Ozempic, Wegovy, Mounjaro, compounded semaglutide)
  • Loss of muscle mass or strength while on the medication
  • Low appetite making it hard to hit daily protein target
  • Hair thinning, fatigue, or low mood while on the medication
  • Coming off the medication and wanting to hold the body composition gains

What's included.

  • 5 days × 3 meals + 1-2 daily snacks
  • All food in food-grade glass containers
  • Printed protocol guide with reheating instructions
  • Access to the cohort WhatsApp group (Mon-Fri, Christine present daily)
  • One pre-pack call with Christine if it's your first pack (optional)

Delivery & collection.

Order by the 20th of the month. Delivery the first Sunday of the following month, 09:00-13:00. Joburg-only (Sandton, Bryanston, Rosebank, Hyde Park, Houghton, Saxonwold, and surrounding suburbs — exact delivery zones on order page). Collection from the Bryanston kitchen also available between 08:00 and 12:00 that Sunday.

Frequently asked.

I can barely eat. Won't this be too much food?
Each meal is portion-controlled and small but calorically and nutritionally dense. Most clients on GLP-1 medication can manage these portions. If a meal is too much, eat half and save the rest — every meal is reheatable for 48 hours.
What's the daily protein total?
100-130g per day across meals and snacks, depending on your body weight. This is enough to preserve muscle mass at your current weight.
Will this slow my weight loss?
Highly unlikely. The total calories per day are 1,400-1,600 — well within a deficit for most women on GLP-1s. What this pack does is shift the loss toward fat and away from muscle.

Common questions

What nutrition do I need on GLP-1 injections, and is protein the priority?

This pack is built around protein: small, portion-controlled, nutrient-dense meals for women on Ozempic, Wegovy or Mounjaro who are losing muscle they can't afford to lose. Your own needs depend on your body and your medication, so talk them through with your doctor and in the free 20-minute consult.

Do you have diet tips for GLP-1 side effects like nausea?

Side effects such as nausea are a question for your prescribing doctor. What this pack offers is small, portion-controlled meals; if a meal is too much, eat half and save the rest, as every meal is reheatable for 48 hours.

Your next step

Twenty minutes. No cost.

If the work fits, we map the right entry point together.

Book the free consult