Tiny Plate Protein$19 · Get itYour next 7 days of tiny meals, planned.
20 g+ protein in a few bites, even on days you can barely eat. Made for GLP-1 users with a small appetite.
- 30 tiny meals, each with 20 g+ protein
- A backup plan for queasy, tired and "nothing sounds good" days
- Nutrition calculated from USDA FoodData Central data
Eating less is the easy part. Getting enough protein isn't.
Most people get a prescription, not a food plan. This guide is the practical food part, for real days and small appetites.
A normal plate is more food than you can finish, so protein gets left behind.
Many GLP-1 users go off red meat, eggs or greasy food. You need swaps that still hit your protein.
Some days even favorite foods feel impossible. You need a plan for those days too.
When food loses its joy, it is hard to eat enough. You need simple meals that still work on boring days.
Not a cookbook. A system for tiny appetites.
30 tiny meal cards
Each one 20 g+ protein, with household measures and grams, calories, carbs, fat, fiber, sodium, swaps and fridge/freezer times.
The Protein Rescue Ladder
Four appetite levels, from "I can barely eat anything" to "pretty good day", each pointing to the meals that fit.
Your first win this week
One simple week-one goal: find three meals that work for you.
7-day plan with rough-day swaps
Four tiny meals a day, and a backup for every one when the plan sounds wrong.
Tiny Meal Builder
Pick a base, a booster and an add-on: 200 combinations, every one 20 g+ protein.
8 family dinners, your tiny plate
Pizza night, tacos, takeout and more: how to take a protein-first plate from what your family already eats.
When nothing sounds good (or tastes like cardboard)
Gentle tips, flavor and texture ideas, 2-minute protein bridges and an emergency pantry shelf.
Grocery list, fridge & freezer guide, tracker
Sorted by store aisle with budget tags, plus a printable tracker and a Google Sheets version.
Real pages from the guide
What this is, and what it isn't
✓ It is
Practical food ideas for small appetites, with real portions and numbers calculated from USDA FoodData Central data.
✗ It isn't
Medical advice, dosing advice, a weight-loss promise or a personal protein target. Those belong with your doctor or dietitian.
14-day money-back guarantee. If it doesn't help, request a refund through Whop within 14 days of purchase.
FAQ
What exactly do I get?
A 62-page PDF guide you can read on your phone or print, plus a Google Sheets tracker you can copy. Instant download after checkout.
Is this a diet or weight-loss plan?
No. It's a protein-first food guide for small appetites. It doesn't promise weight loss and doesn't set calorie or protein targets for you. Your doctor or dietitian can tell you what your body needs.
Does it give medical or dosing advice?
No. It is general food information only. It includes a short "when food isn't the answer" box listing symptoms the medication guides say to call your provider about.
Where do the numbers come from?
Every protein, calorie, carb, fat and fiber number is calculated from USDA FoodData Central data, and every card lists the FDC ID of each ingredient so you can check it yourself.
I'm vegetarian / can't eat eggs / avoid dairy or gluten.
12 of the 30 meals are vegetarian, 24 are egg-free, 23 are gluten-free and 11 are dairy-free, and most cards include a swap. Lactose-free milk, yogurt and cottage cheese work the same way in these meals.
I watch my sodium.
Every card shows sodium in mg, calculated from USDA data. Brands vary a lot (especially cottage cheese, deli meat and canned foods), so check your labels.
I have kidney disease or a protein limit.
Please ask your doctor or dietitian before adding protein. This guide does not know your medical needs.
Do I need special products or brands?
No. Everything is regular grocery-store food: Greek yogurt, cottage cheese, eggs, canned tuna, chicken, beans. No sponsored products.
Does it use US or metric measures?
Both: US household measures (cups, tablespoons, slices) plus grams for every ingredient.
Who made this?
Tiny Plate Protein, a small independent team. The guide was written with help from AI tools; every number was calculated by script from USDA data and checked, not guessed. Not affiliated with any medication maker.
Find three meals that work for you this week.
30 tiny meals · 7-day plan · rough-day swaps · $19