Protein-First Meal Builder Reflection
About This Tool
Protein is the most satiating macronutrient — it reduces ghrelin (the hunger hormone) and increases peptide YY (the fullness hormone). Building your meals around 30g of protein is one of the most powerful ways to quiet food noise, protect muscle, and get the most out of your GLP-1 medication. Let's reflect on how you put this into practice this week.
Reflection Prompts
Your High-Protein Meal
What was one high-protein meal you built this week that you genuinely enjoyed? What made it satisfying — the taste, the ease, the way it kept you full?
The 30g Challenge
How did it feel to aim for ~30g of protein at your main meal? What worked well, and what was the hardest part? (Hint: there are no wrong answers here.)
Your Go-To Grab-and-Go Snack
What's one new high-protein, grab-and-go snack you've identified that you can rely on for busy days? Think: something you can keep on hand without much thought.
Implementation Intention
Complete this sentence: "When I need a quick and satisfying meal next week, I will specifically eat _____ because I know it gives me ~30g of protein and keeps me full for _____ hours."
"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."
— Dr. Ty
Questions & Reflections
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