About GLP-1 Planner

GLP-1 Planner is published by Food Signals. It is the educational companion to the Food Signals app, which helps people on GLP-1 medication log meals and symptoms and find their own food patterns.

This site exists to answer the questions people actually have in the first months on a medication like Ozempic, Wegovy or Mounjaro. What can I eat when I feel queasy? How do I get enough protein into an appetite this small? Why did everything get harder again after my dose went up? Those questions get answered here in plain language, by people who work with them daily.

Who is behind it

Food Signals was founded by Ruby Marusic, Accredited Practising Dietitian. The nutrition positions taken on this site, the tolerance framing behind the recipe collections, and the review of the guides all sit with her.

We describe her the way the credential allows: an Accredited Practising Dietitian. Not a doctor, not a researcher, not a scientist. If a page here needed a clinician's expertise beyond that, the honest answer is to tell you to ask yours, and that is what we do.

Where our numbers come from

Where a page states a nutrition figure, it is a general population reference range, not a target set for you.

• Protein and macronutrient ranges are drawn from standard dietetic practice for adults, and stated as ranges rather than prescriptions.
• Micronutrient references follow the Nutrient Reference Values (NRVs) published by the NHMRC in Australia and the Dietary Reference Intakes (DRIs) published by the National Academy of Medicine in the United States.
• Fluid guidance follows the clinical-nutrition convention of 25 to 35 ml per kilogram of body weight per day.

Every one of those standards is written for healthy adults. They do not apply as published during pregnancy or breastfeeding, or alongside kidney disease, diabetes, heart failure or liver disease, and they do not override a fluid restriction or a diet your clinician has prescribed. If any of that describes you, your figures come from your healthcare provider, not from a website.

Dose schedules mentioned on the compare pages are the usual prescribing steps published for each medication. They are context, never a recommendation. Your prescriber sets your schedule.

How we choose and describe recipes

Recipe collections here are curated from the Food Signals recipe corpus. Each recipe carries a tolerance band, which describes how a meal tends to feel: a good-day meal, or a gentler option for a rougher day.

Tolerance bands are food-comfort guidance based on the characteristics of the food, and they are deliberately qualitative. They are not a medical rating, not a judgement about your medication, and not a statement about how you personally will react. Individual tolerance varies enough that the only reliable version is your own, tracked over time.

Allergen and dietary labels are applied only when the underlying recipe data confirms them. We never infer a "free from" label. Even so, labels can be incomplete, so check the full ingredient list before cooking, particularly with a serious allergy.

What this site deliberately does not do

• No medical advice, diagnosis or treatment. This is general food and nutrition information.
• No personalised plans. Nothing here is written for your medical history, and it is not a substitute for seeing a dietitian who can be.
• No prescribing or dosing guidance. We describe published schedules so you know what to expect at the table. Everything about your dose belongs to your prescriber.
• No manufacturer money. We are not affiliated with, endorsed by, or connected to any medication manufacturer, and we do not accept sponsored placement.
• No affiliate links. Nothing on this site earns a commission on anything you buy. Recipes link to Food Signals, which is free.
• No weight-loss promises, before-and-after framing, or numbers you did not log yourself.

How this relates to Food Signals

The recipes themselves live on Food Signals, where you can see the full ingredients, the nutrition, and the Food Signals Score. This site curates and explains rather than duplicating, which is why every recipe card here links out to the canonical version there.

Food Signals itself is a wellness and journaling tool. It reflects your own logged data back to you in plain language. It is not a medical device, it does not diagnose anything, and it does not predict how you will feel.

Keeping this current, and telling us when it is wrong

Nutrition guidance and medication information both move. Compare and guide pages carry a "last updated" date so you can see how fresh a page is, and they are reviewed when the underlying guidance changes.

If something here is out of date, unclear, or simply wrong, tell us. Corrections are welcome and get made. You can reach the team through the Food Signals contact page.

Medical disclaimer

GLP-1 Planner provides general food and nutrition information only. It is not medical advice, and it is not a substitute for care from your doctor, dietitian or pharmacist. Talk to your healthcare provider before changing your diet while on a GLP-1 medication, and contact them promptly about severe or persistent symptoms, an inability to keep fluids down, or severe abdominal pain.