Welcome to the GLP-1 Medications Track!
This stage is about learning how to eat in a way that supports your medication — without under-eating, over-restricting, or losing structure over time.
GLP-1 medications can reduce appetite, change fullness cues, and sometimes make food feel less appealing. Early on, that can feel like relief. Over time, it requires intention.
This isn’t about eating less.
It’s about eating well, consistently.
Many members at this stage begin asking new questions. Am I eating enough protein? Why do I feel nauseated or overly full? What happens if my weight plateaus? How do I protect muscle and long-term health?
If old habits creep in or motivation shifts, that doesn’t mean failure. It means your strategy needs adjusting.
These resources are here to help you stay steady, nourished, and confident.
And if you ever feel stuck, use the “Ask a Question” button. Yes, it’s really me when you reach out!
Start Here: What to Eat on a GLP-1
This course + workbook walks through:
How to structure meals when appetite is low
How to prioritize protein without forcing food
How to manage nausea or early fullness
How to protect muscle while losing fat
What to adjust if progress slows
Start here before exploring the rest of the library.
Videos
There are 10 courses in Premier Access. A few other courses that support patients on a GLP-1 include:
Emotional Eating: why boredom, stress, or other emotions trigger you to eat when you aren't hungry
Food Fundamentals: For deeper clarity on portions, macros, and label reading.
Want more? Explore all Premier Access Courses!
Meals
Use the Recipes page for new inspiration in your protein-first eating plan. Or check out my quick dinner guides for fast recipes for each Season.
Try my pre-written menus, or if you want to build your own, use the Recipes Collection feature to save recipes and make menus.
And don't forget to use the BFC AI Chat 
in the right-hand corner to ask for help finding recipes that fit you best!
Guides
Other popular guides that get a lot of downloads around here:
Cooking for One Tips: Simple strategies for planning and preparing meals when you’re cooking for yourself.
Nutrition Label Cheat Sheet: a quick-reference guide to help you read nutrition labels with confidence and focus on what matters most.
Protein Snack Ideas: Protein-forward snack options