Free downloads, no purchase needed

Meal plans built around protein, for when appetite is low

On a GLP-1 medication, protein is the thing that protects muscle while the weight comes off. These three free guides make hitting it simple: a plan, a grocery list, and a mix and match protein chart.

Download the meal plan

Three guides, all free

Download what you need. Nothing to sign up for.

The protein meal plan

Moderate protein and higher protein versions, with meal ideas for each. Pick the one that matches your target.

Download the plan

The grocery list

High protein options, nutrient dense foods, and easy to prepare items. Print it or keep it on your phone.

Download the list

Mix and match protein guide

Build a meal from parts instead of following a recipe. Useful when nothing sounds good.

Download the guide

Start by picking a number

Most people land in one of these three. Your clinician or dietitian can help you choose.

60gA starting point when appetite is very low and eating feels like work

90gWhere most people settle once they find foods they can tolerate

120g+Higher body weight, more activity, or focused on holding muscle

What a protein first day looks like

Roughly 114g. Adjust portions to your appetite and your own target.

Meal	Example	Protein
Breakfast	Greek yogurt with berries, or two eggs with toast	20 g
Mid morning	Biocare 30g protein shake	30 g
Lunch	Grilled chicken over greens	26 g
Snack	Cottage cheese or a protein bar	15 g
Dinner	Salmon with roasted vegetables	23 g
Total	Protein first, small and frequent	114 g

Stock the kitchen

The full printable list is in the download above.

Lean proteins

Chicken and turkey breast
Eggs and egg whites
Fish and salmon
Greek yogurt, cottage cheese
Tofu and tempeh

Easy protein

Biocare 30g shakes
Protein bars and snacks
Ready entrees
Protein rich drinks

Fiber and produce

Leafy greens and vegetables
Berries and lower sugar fruit
Beans and lentils
Oats and quinoa

Hydration

Water, around 80 oz a day
Fiber and electrolyte drinks
Avocado, nuts, olive oil
Herbs and spices

Four things that make it stick

Eat the protein firstStart every meal with it, so you get it in before you feel full.

Small and often beats bigSeveral small meals are easier to tolerate than two or three large ones.

Keep grab and go optionsShakes, bars and ready meals carry the days when cooking is not happening.

Pair protein with fiber and waterIt helps with fullness, digestion, and staying regular.

Make hitting your number automatic

30g of protein in one packet, 7 oz of cold water, thirty seconds. For the days when a full meal is too much.

Shop Biocare, 15% off your first order

These meal plans and guides are for educational purposes only and do not replace medical or nutritional advice. Protein figures and meal examples are general estimates and individual needs vary. Please consult your physician, healthcare provider, or registered dietitian before making changes to your health or diet program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

A Robard Corporation brand

50 years in clinical nutrition. SQF and GMP certified. Made in the USA.

Care team information sheet (PDF) · Contact us · Shipping and returns · FAQs · Privacy