The GLP-1 Muscle Protection Planner: Protein, Strength & Progress Tracker (Printable PDF)
A practical digital resource designed to give you a clear plan and reusable tools.
Lose the fat. Keep the muscle.
GLP-1 medications make eating less feel easy. But in major clinical trials, roughly a quarter to 40% of the weight people lost was lean mass, which includes muscle. This 22-page printable planner turns the two habits that protect muscle best, eating enough protein and strength training regularly, into a simple daily routine.
What's inside:
- Protein target chart: find your daily and per-meal target by body weight
- Protein cheat sheet and high-protein grocery list
- Small-appetite playbook, plus meal and snack ideas
- Weekly protein tracker and daily habits tracker (water, fiber, sleep, energy)
- Beginner 3-day strength plan you can do at home, plus a strength log
- Hydration and gut support guide
- Side-effect log and appointment prep page for doctor visits
- Monthly check-in, weekly review, and a one-page quick reference
Made for you if: you're on or starting a GLP-1 medication, protein feels hard on a small appetite, you're new to strength training, and you want to keep your muscle, not just lose weight.
Format: Instant PDF download, US Letter size. Print at home as many times as you need for personal use.
This planner is for education and personal tracking only. It is not medical advice. Use it alongside your doctor, prescriber, or registered dietitian.
✓ Not what you needed? Contact us within 30 days to request a refund.
Digital product. No physical product will be shipped. Your download is delivered electronically right after purchase.
A COMPLETE SYSTEM — NOT A ONE-PAGE PRINTABLE
A step-by-step system you can actually follow, not a pile of tips.
Printable worksheets and trackers you'll reuse every week.
Clear, plain-language guidance — no jargon, no fluff.
Instant PDF download you keep forever and print any time.
Build your next routine.
Each system stands alone. Explore another area when you’re ready to work on eating well, getting stronger or moving more.
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Before you buy
How do I get the file? +
Right after checkout you'll see a download link on the order page and receive it by email. You can re-download it anytime from that email.
Is this a physical book? +
No. Every Brainvero product is a downloadable PDF. Print it, use it on a tablet, or keep it on your phone.
What if it isn't for me? +
Email us within 30 days and we'll refund you in full. No forms, no questions.
Is this medical advice? +
No. Our guides are educational and are not a substitute for advice from your own doctor, physical therapist or registered dietitian.