The starting GLP-1 nutrition checklist, step by step.

Set the foundation

A few decisions made in advance make the first weeks dramatically easier.

• Talk with your clinician about your full plan — including any supplements you intend to take alongside it.
• Pick a protein anchor for each meal. Smaller meals mean every bite counts; deciding your go-to protein sources now removes daily guesswork.
• Choose a water vessel you actually like — a bottle or glass you’ll refill without thinking. Hydration is a container problem before it’s a discipline problem.
• Clear the friction — put the things you’ll use daily (water, sticks, vitamins) somewhere you can’t miss them.

Build the rhythm early

Week one is about noticing your new patterns, not perfecting them.

• Anchor one hydration moment — a full glass of water at the same time each morning is the easiest habit to keep.
• Eat slowly and stop early. Fullness can arrive faster than you expect; let it lead.
• Note what feels easy vs. hard — appetite timing, food preferences, energy rhythms. You’re collecting data, not grading yourself.
• Keep meals simple. Repeating a few reliable meals beats inventing new ones while everything else is changing.

The non-negotiables

These are the six support areas that get harder to cover when intake drops — and the heart of a daily routine.

• Hydration — steady fluids through the day, with electrolytes (sodium, potassium, magnesium) to support normal fluid balance.^*
• Digestion — prebiotic fibers (like GOS and FOS) and magnesium to support digestive regularity and everyday comfort.^*
• Muscle support — adequate protein at meals, plus amino acids and creatine monohydrate to support muscle-supporting nutrition alongside training.^*
• Skin health — hydrolyzed collagen peptides with vitamin C to support skin health and normal collagen formation.^*
• Energy metabolism — B vitamins (B1, B6, B12) to support normal energy metabolism.^*
• Micronutrient coverage — vitamin C, vitamin D3, zinc, and B vitamins to support daily coverage when food variety is lower.^*

Stock the kit

• Easy proteins — eggs, Greek yogurt, cottage cheese, rotisserie chicken, canned fish. Things that require zero motivation.
• Gentle, fiber-forward foods — berries, oats, kiwi, cooked vegetables.
• Companion Complex™ — one stick covers all six daily support areas above in a single glass of water, so the basics don’t depend on appetite.
• A backup for travel and busy days — a couple of sticks in your bag or desk drawer keeps the routine intact anywhere. (See the travel routine guide.)

Light-touch tracking

You don’t need a spreadsheet — just a weekly glance at four things.

• Water — are you drinking steadily, or forgetting until evening?
• Protein — did most meals have an anchor?
• Regularity — is your digestion keeping its rhythm?
• Consistency — did the routine happen on the busy days, not just the easy ones?

Keep your care team in the loop

• Before adding any supplement — including Solia — especially if you take medication or manage a condition.
• If eating or drinking becomes consistently difficult, or something feels off beyond ordinary adjustment.
• For personal targets — protein, fluids, and activity levels are individual; your clinician can set yours.