The Small Plate Method

Your appetite changed. Your eating plan should too.

GLP-1 medications quiet hunger, slow digestion, and shrink the amount of food a single sitting can hold. Most nutrition advice was not written for that body. This one was.

The Small Plate Method is a practical framework built for reduced appetite and slowed digestion: smaller, protein-first plates eaten more often, so the food you do have room for does real work. No willpower. No restriction. Just a system built around how your body eats right now.

This book is for anyone navigating smaller portions, unpredictable appetite, and the real risk of under-eating protein and key nutrients while losing weight.

Inside you will find:

• Why appetite and digestion change on these medications, and what that means for how you eat
• The Small Plate Method: a repeatable 4-part framework for building every meal
• Protein targets, hydration guidance, and the micronutrients most at risk on reduced intake
• 100 protein-first recipes across breakfast, lunch, dinner, and snacks
• A 7-day meal plan, grocery shopping lists, and a protein quick-reference cheat sheet
• Nausea management, dining-out and travel strategy, and guidance on when to contact your provider