Protein-first small plates and mini meals for smaller appetites and limited movement.
Built for getting meaningful protein and nutrition into smaller meals — protein-first small plates, easy breakfasts, soups, smoothies and bean-based meals that add nutrition without dramatically increasing food volume. Includes a clearly marked section for anyone with a bariatric surgery history, pointing back to your own bariatric team's protein, supplement and lab guidance.
Digital download, delivered instantly after checkout. General nutrition support — not a substitute for individualized medical care. Talk to your doctor before starting any new eating plan, especially alongside GLP-1 medication, diabetes management or other health conditions.
Also shelved in: Protein + Muscle
Low-glycemic, protein-forward meals paired with gentle, seated-friendly movement — no assumption that you can walk for exercise.
No gym, no floor exercises — seated resistance-band work, hand weights and gentle mobility, starting with what your body can do today.
For days you can't stand for long — microwave meals, sheet-pan recipes and assemble-don't-cook shortcuts.
A 6-week routine built around Eat, Hydrate, Move a Little, Recover — with journaling always optional.