Eating to Support Your Treatment

What you eat doesn't replace your treatment — but it makes a real difference to how well it works. The fundamentals are the same whether you're on hormone optimisation or a weight-loss protocol: give your body the raw materials it needs, and get out of its way. This is a general guide — your care team can tailor it to your program and history.

Protein first

Protein anchors every meal: it repairs and builds muscle, keeps you fuller for longer, and matters more when your metabolism is shifting. A common guide is 1.6–2.2 g per kilogram of body weight per day — ask us for a target that fits you. Good sources: eggs, chicken, lean beef, fish, Greek yoghurt, cottage cheese, legumes, and a quality protein powder if you need help hitting the number.

A simple high-protein day

• Breakfast — eggs any way + spinach or tomato, maybe wholegrain toast.
• Lunch — a decent protein portion + vegetables or salad + a small serve of whole carbs.
• Dinner — solid protein + roasted or steamed veg + a whole-food carb if your activity calls for it.
• Snacks — Greek yoghurt, a boiled egg, nuts, cheese. Not chips.

The goal isn't perfection — it's making protein the default, not an afterthought.

Whole foods and fibre

Food from bags and boxes is energy-dense, nutrient-poor and easy to overeat. Whole foods bring fibre, vitamins and minerals per kilojoule — and fibre drives fullness and gut function. On a GLP-1 you're eating less volume, so every bite has to count: a vegetable or salad at most meals. Keeping muscle while you lose fat pairs with this one.

Hydration, and the honest take on alcohol

Water first — appetite and energy both suffer when you're under-hydrated. Alcohol: it's empty kilojoules, it disrupts the deep sleep your recovery and hormones depend on, and it loosens the food decisions you've been getting right. You don't have to be a monk — but if you're serious about results, fewer drinks is one of the highest-leverage changes available.

Eating out and real life

Restaurants and social events aren't failures waiting to happen — pick the protein-forward option, go easy on the bread basket, and get back to the pattern at the next meal. One meal never decides the outcome; the weekly pattern does.

Want a target tailored to you? Message the care team — protein number, meal pattern, the lot. We're happy to help you set it up.