MyPlan GLP-1 Companion: Free Protein & Dose-Day Tracker

This is nutrition guidance, not medical or medication advice. How much you should eat, and any change to how you eat on a GLP-1, belongs with the care team that prescribed it, especially if you have kidney disease or another condition.

MyPlan GLP-1 Companion: protein tracking to help you keep muscle

Get enough protein each day while your appetite is small. Track a daily protein floor, plan around your dose week, and keep light backup meals ready for rough days.

Set my protein floor, free · Read the GLP-1 nutrition guide

On a GLP-1, the goal is enough protein

With a small appetite, staying under a calorie number is easy. The hard part is getting enough protein to hold onto muscle from a few small meals. The companion counts grams toward a floor you clear, paced across the day, and never scolds you for going past it.

How the protein ring works: The ring fills toward your first protein number and turns green when you reach it. It keeps counting after that, so you see the whole day's protein.

One screen for the whole GLP-1 day

• Protein-floor ring: Your daily protein target in grams, set from your weight or your own number, and paced across three or four meals. It is the first number the screen shows.
• Dose-week rhythm: Log your weekly shot and the week frames the days right after it as gentler, so you plan protein around how you actually feel.
• Gentle backup meals: Rough day? One tap brings up eight light dishes from the USDA recipe library. Each has 350 calories or less and at least 15 g of protein.
• Weigh-in trend: A weekly weight and a simple trend line. You're watching the direction over weeks, never pressured to weigh in daily.
• Fiber and fluid targets: A daily fluid target from your weight, and a fiber target from your saved MyPlate Plan. Slower digestion makes both matter more.
• Saved meals for rough days: Name the meals you can eat on a rough day and keep them in your cookbook. One tap logs a saved meal again, and it goes on the meal planner as one card.

Free for anyone on a GLP-1

Use it with any GLP-1 medicine and any prescriber. No drug maker or clinic is behind it.

• Free with a MyPlan account: everything above, your targets, and your full history.
• Prescriber-neutral: it works beside the care team you already have.
• Medication-neutral: the same tools for semaglutide, tirzepatide, and every other GLP-1.
• Maintenance mode: when you stop, the protein floor eases and the log keeps going.

What the research shows

A smaller appetite makes the protein floor hard to reach. These studies measured how often people reach it, and how often they stop the medication.

• 43%: of 69 people on a GLP-1 reached 1.2 g of protein per kg a day (Johnson 2025, Frontiers in Nutrition)
• 46-65%: stopped within a year, most often over side effects or cost (Rodriguez 2025, JAMA Network Open)
• ⅔: of the weight lost came back within a year of stopping semaglutide (STEP 1 extension, 2022)

Muscle loss on a GLP-1: In the STEP 1 trial of semaglutide, about 38% of the weight lost was fat-free mass, which includes muscle. A 2026 study in Cell Reports Medicine found no disproportionate loss of muscle or strength in obese mice, or in a small study of people on these medicines. Enough protein and resistance training help you keep more muscle. That is why the tracker puts protein first.

Sources

• Johnson B, et al. (2025). Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study. Frontiers in Nutrition: 69 adults on a GLP-1 kept a three-day food record, and 43% ate at least 1.2 g of protein per kg of adjusted body weight a day. The study was funded by GNC Holdings.
• Rodriguez PJ, et al. (2025). Discontinuation and reinitiation of dual-labeled GLP-1 receptor agonists among US adults with overweight or obesity. JAMA Network Open: Of 125,474 US adults who started a GLP-1 between 2018 and 2023, 46.5% with type 2 diabetes and 64.8% without it stopped within a year. Side effects and cost were the most common reasons in clinical notes.
• Wilding JPH, et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. Diabetes, Obesity and Metabolism: A year after stopping semaglutide, people in the trial had regained two-thirds of the weight they had lost.
• STEP 1 (semaglutide) and SURMOUNT-1 (tirzepatide) body-composition analyses: In STEP 1 (semaglutide), about 38% of the total weight lost was fat-free mass, which includes muscle. In SURMOUNT-1 (tirzepatide), it was about 26%.
• Langer HT, et al. (2026). Weight loss with GLP-1 medicines does not result in a disproportionate loss of muscle mass or function in obese mice and humans. Cell Reports Medicine: In obese mice, GLP-1 medicines mostly reduced fat, with a small drop in lean mass. In people with obesity on these medicines, body composition improved and strength held.
• Mozaffarian D, et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity. Obesity: The joint advisory of the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. It reports the 1.2 to 1.6 g/kg range proposed for active weight loss, names a fixed 80 to 120 g a day as another option, and pairs protein with resistance training.

A generic tracker vs the GLP-1 Companion

• What it counts: A generic tracker: A calorie ceiling to stay under; MyPlan GLP-1 Companion: A protein floor to clear
• Your dose week: A generic tracker: Not part of the picture; MyPlan GLP-1 Companion: A dose-week rhythm, gentler days flagged
• Rough days: A generic tracker: The same calorie target as any other day; MyPlan GLP-1 Companion: One tap to gentle, protein-dense meals
• When you stop: A generic tracker: The plan ends with the drug; MyPlan GLP-1 Companion: Your protein floor eases and the tracker stays
• What it costs: A generic tracker: A subscription on top of the drug; MyPlan GLP-1 Companion: Free with a MyPlan account
• What it's selling: A generic tracker: Upsells, or a medication; MyPlan GLP-1 Companion: Nothing. Prescriber-neutral.

How MyPlan's GLP-1 Companion works

1. Set your weight

Your weight sets your daily protein floor and fluid target, or you can enter your own protein number. Your saved MyPlate Plan sets your fiber goal.

2. Log toward your floor

Add meals in two taps. The protein ring fills toward your floor, so you can see what the day still needs.

3. Log your weekly shot

Log your shot and the days after it are marked as gentle days. On a rough day, one tap brings up gentle backup meals.

GLP-1 Companion FAQ

Is the GLP-1 companion free?

Yes. Your protein floor, dose log, gentle backup meals, weigh-in trend, and fiber and fluid targets are all free with a MyPlan account. MyPlan+ adds extras to the meal planner, such as the grocery list.

Do I have to enter my prescription or medication?

No. You never enter a drug name or a dose. You can set your weekly injection day, and the days right after each shot are then marked as gentle days.

Which GLP-1 medications does it work with?

It's medication-neutral. Whether you take semaglutide, tirzepatide, or another GLP-1 (brands such as Ozempic, Wegovy, Mounjaro, or Zepbound), what you do is the same. Get enough protein, plan around your dose week, and meet your fiber and fluid targets.

What happens when I stop the medication?

Switch to maintenance mode. Your protein floor eases to a maintenance range and the tracker stays, so you can keep eating the same way.

Is this medical advice?

No. This is nutrition education, not medical or medication advice. Dosing, side effects, and any medical condition belong with the care team that prescribed your medication, especially if you have kidney disease or a history of disordered eating.

How is my protein target set?

From your body weight, at 1.2 to 1.6 g per kg: the range for active weight loss that the 2025 multi-society GLP-1 nutrition advisory reports. At a higher body weight, the advisory notes that this can overestimate needs and names a fixed 80 to 120 g a day as another option. The screen shows the source under your target, and you can set your own at any time.

Do I still need to count calories?

You can, but the companion leads with a protein floor instead of a calorie ceiling. On a GLP-1 the risk usually isn't eating too much, it's not getting enough protein, fiber, and fluid into a smaller appetite.