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Sample meals for days 5-7: Breakfast: High-protein breakfast sandwich (25g protein, easy 3-minute prep) Mid-morning: Small apple with 1 tablespoon almond butter Lunch: Turkey and avocado wrap (3 oz turkey, small whole wheat tortilla, avocado, veggies) Afternoon: cup cottage cheese with cucumber slices Dinner: 4 oz lean ground turkey, cup pasta, marinara sauce, side salad Progress check: By day 7, you should have a sense of what portion sizes work for you, which foods you tolerate well, and what your new "satisfied" feels like

Our protein shake guide for GLP-1 users covers the best formulas

How Protein And Fiber Intake Influence Satiety And Metabolism When you're trying to break through a weight loss plateau, focusing on protein and fiber is a game-changer

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