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 — built around a protein floor, not a calorie ceiling

On a GLP-1 the job flips: less about eating less, more about getting enough. Track a protein floor, ride your dose week, and keep gentle backup meals ready for the hard days — free, with no drug to sell.

Start free in MyPlan · Read the GLP-1 nutrition guide

Most trackers count a ceiling. A GLP-1 body needs a floor.

When appetite collapses, staying under a calorie number is the easy part — the hard part is getting enough protein to hold onto muscle inside 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.

A floor, not a ceiling: The ring fills toward your first protein number and turns green when you reach it — then keeps counting. Protein is a target to clear, not a limit to stay under.

One screen for the whole GLP-1 day

• Protein-floor ring: Your daily protein target in grams, set from your weight and paced across three or four meals — the hero number, tracked as a floor to clear.
• 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 swaps in lower-volume, protein-dense dishes — soups, smoothies, eggs, yogurt — pulled from 1,000+ USDA recipes.
• 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, fluid & eat reminders: Computed fiber and fluid targets for slowed digestion, plus an optional nudge to eat when the food noise is gone and it's easy to forget.

Free, and attached to nothing

Most GLP-1 apps are tethered to something — a medication, a clinic, a subscription stacked on top of a $300–500/month drug. This one isn't.

• Free with a MyPlan account — the whole daily loop, your targets, and full history.
• Prescriber-neutral — no drug to sell, prescribe, or steer you toward.
• No clinic behind the curtain — no telehealth upsell, no medication funnel.
• Built for the off-ramp — a maintenance mode for when you stop, so the pattern can outlast the drug.

The gaps a GLP-1 opens up — and the plan that closes them

A smaller appetite makes the nutrition floor genuinely hard to reach. The research says most people miss it, and that the months after stopping are where the results are won or lost.

• 43% — of people on a GLP-1 reach the 1.2 g/kg protein target
• 46–65% — stop within 12 months — cost and side effects lead
• ~⅔ — of lost weight tends to return within a year without a plan

On muscle loss — the honest version: About 40% of the weight lost in the STEP-1 trial was lean mass (Neeland 2024). That figure is contested: a 2026 Cell Reports Medicine analysis found no disproportionate muscle loss, with relative muscle improving. We treat it as real and worth mitigating — not a crisis — which is exactly why protein and a nudge toward resistance training sit at the center, not scare copy.

Figures: Frontiers in Nutrition 2025 (protein intake, n=69), STEP-1 (constipation, lean mass), 12-month discontinuation cohorts. Targets follow the 2025 multi-society GLP-1 nutrition advisory. This is nutrition education, not medical advice.

Juggling generic trackers vs a companion with a plan

• 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 — Log it or fall off; 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 — A maintenance mode holds the pattern
• 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

One number sets your daily protein floor, fluid target, and fiber goal — each shown with its source and adjustable anytime. No prescription or drug name required.

2. Log toward your floor

Add meals in two taps. The protein ring fills toward your floor instead of counting down from a ceiling, so you can see what the day still needs.

3. Lean on the gentle days

Log your shot and the week frames the days after it; on a rough day, one tap swaps in gentle backup meals that tend to sit easier.

GLP-1 Companion — FAQ

Is the GLP-1 companion free?

Yes. The daily loop — your protein floor, dose log, gentle backup meals, weigh-in trend, and fiber and fluid targets — is free with a MyPlan account. A future MyPlan Plus tier may add optional extras like weekly insights, but the companion itself stays free.

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 so the week can flag the days right after it as gentler, but that's optional — nothing about your prescription is required to use the companion.

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), the loop is the same: protect protein, ride the dose week, and stay ahead of fiber and fluids.

What happens when I stop the medication?

Switch to maintenance mode. Your protein floor eases to a maintenance range and the tracker stays, so the protein-forward pattern that protected your muscle can outlast the drug — about two-thirds of lost weight tends to return within a year without one.

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, using the 1.2–1.6 g/kg range proposed by the 2025 multi-society GLP-1 nutrition advisory for protecting muscle during weight loss. Every number shows its source, and you can override it with your own target.

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.