Results are based on each client's individual responses, goals, lifestyle, preferences, and habits. Your plan will be personalized to you.
Elevation Health — elevationhealth.co
GLP-1 360 Plan
Tirzepatide Support — Nutrition • Movement • Mindset • Supplements
Elle E. Vation — Sample Client
Plan generated March 2026 • Denver, CO
Tirzepatide 2.5mg
April 1, 2026
160 lbs
140 lbs
5'6"
Lightly Active
3 Months
Hypothyroid, Anxiety
Section 1
Your Daily Protein Target
Protecting lean muscle mass is the single most important nutritional priority on a GLP-1 medication. As appetite decreases and calories drop, your body can turn to muscle for fuel — especially without adequate protein. Meeting your protein target every day helps ensure that the weight you lose is fat, not muscle.
~130 lbs
Ideal Body Weight
100–130g
Daily Protein Target
30–45g
Per Meal
10–15g
Per Snack
How we calculated this: Your ideal body weight (IBW) for your height of 5'6" is approximately 130 lbs. Using the standard GLP-1 clinical guideline of 1.0g of protein per pound of IBW, your target range is 100–130 grams of protein per day. Aim for the higher end on days you exercise.
Protein Tips for GLP-1 Users
Protein first: Always eat your protein before carbs and vegetables at each meal. With reduced appetite, you may feel full quickly — make protein count first.
Don't skip breakfast protein: Starting your morning with 30+ grams sets your metabolism up for the day and reduces cravings.
Liquid protein helps: Protein shakes, skyr yogurt, and cottage cheese are easy to eat even when appetite is low.
Track for the first 2–4 weeks: Most people are surprised how far below their target they are. An app like Cronometer or MyFitnessPal makes this easy.
Spread it out: Your body can only use roughly 40–45g of protein for muscle synthesis per meal — spreading it across 3 meals and 1–2 snacks is ideal.
Section 2
Hydration Guide
Hydration becomes even more critical on a GLP-1 medication. Tirzepatide reduces appetite for both food and fluids, and the reduced caloric intake means less water from food. Staying well-hydrated prevents nausea, constipation, headaches, and fatigue — the most common early side effects.
96–112 oz
Daily Water Goal
~3 Liters
Per Day
+1 Electrolyte
Serving Daily
Why this amount: The standard guideline is half your body weight (160 lbs) in ounces — 80 oz. On a GLP-1, we add 16–32 oz to compensate for reduced intake and to support the medication's digestive effects, bringing your target to 96–112 oz per day. You are currently getting 50–80 oz, so building this up gradually is the goal.
Hydration Rules on Tirzepatide
Sip, don't gulp: Drinking large amounts of water right before or during meals can worsen nausea and create discomfort as stomach capacity is reduced.
Start before breakfast: Drink 16 oz of water with electrolytes first thing in the morning before coffee or food.
Caffeine counts, but partially: Your current 100–200mg of caffeine per day (1–2 cups of coffee) has a mild diuretic effect. Enjoy your coffee, but don't count it toward your water goal.
Electrolytes are essential: Sodium, potassium, and magnesium are critical — especially in the first several weeks. Add a quality electrolyte powder or tablet to at least one water bottle daily.
Constipation relief: Warm water with lemon in the morning plus adequate hydration throughout the day is one of the most effective tools for the constipation that often accompanies GLP-1 therapy.
Hydration schedule example: 16 oz upon waking (with electrolytes) → 16 oz mid-morning → 16 oz before lunch → 16 oz afternoon → 16 oz before/after workout → 16 oz with dinner → 8 oz evening.
Section 3
Sample 3-Day Meal Plan
Meals are designed around your food preferences (Italian, Mexican, chicken, turkey, seafood, beans, eggs, dairy) and optimized for GLP-1 users: high protein, easy to digest, lower in heavy fats and refined carbs, and satisfying in smaller portions. All meals are intermediate-skill level and can be prepared in 30 minutes or less.
GLP-1 Eating Principles: Eat slowly and stop when you feel satisfied — not full. Avoid greasy, fried, or very fatty foods, especially in the first few weeks, as these can worsen nausea. Focus on soft, protein-rich foods when appetite is low.
Day 1 — Monday~124g Protein
Breakfast
Skyr Yogurt Protein Parfait
1 cup Siggi's skyr + ½ scoop vanilla protein powder + ¼ cup granola + ½ cup frozen berries (thawed)
36g
Snack
2 Hard-Boiled Eggs + String Cheese
Easy to prepare ahead; great for busy mornings
Baked Lemon-Herb Salmon with Roasted Zucchini & Quinoa
5 oz salmon fillet, 1 medium zucchini, ½ cup cooked quinoa, olive oil, lemon, garlic, fresh herbs
36g
Day 2 — Tuesday~126g Protein
Breakfast
Veggie Egg Scramble with Feta & Ezekiel Toast
3 eggs + 1 egg white, baby spinach, bell pepper, ¼ cup crumbled feta, 1 slice Ezekiel toast
33g
Snack
Edamame + Skyr Cup
½ cup shelled edamame + 1 small Siggi's plain skyr
20g
Lunch
Chicken Taco Bowl
4 oz grilled chicken breast, ½ cup cauliflower rice + ¼ cup brown rice, black beans, salsa, plain Greek yogurt (in place of sour cream), avocado
42g
Dinner
Turkey Italian Meatballs with Zucchini Noodles & Marinara
5 oz ground turkey meatballs (baked), 2 cups zucchini noodles, ½ cup low-sugar marinara, Parmesan
31g
Day 3 — Wednesday~119g Protein
Breakfast
Cottage Cheese Berry Bowl
1 cup low-fat cottage cheese + ½ cup mixed berries + 1 tbsp chia seeds + drizzle of honey
28g
Snack
Hummus & Veggie Plate + 2 Hard-Boiled Eggs
Cucumber, bell pepper, cherry tomatoes + ¼ cup hummus
16g
Lunch
Tuna-Stuffed Avocado with Cucumber Slices
1 can albacore tuna, ½ avocado, lemon, Dijon mustard, red onion, capers
30g
Dinner
One-Pan Chicken with White Beans & Spinach (Italian)
5 oz chicken breast, 1 cup cannellini beans, 2 cups spinach, cherry tomatoes, garlic, olive oil, white wine splash optional
45g
Quick Snack Ideas (10–15g protein)
Siggi's skyr + ½ tbsp almond butter
~19g protein
2 hard-boiled eggs + pinch of sea salt
~12g protein
Low-fat string cheese + apple slices
~8g protein
Edamame (1 cup shelled)
~17g protein
Cottage cheese with Everything Bagel seasoning
~14g protein
Tuna pouch with rice crackers
~20g protein
📋
The paid GLP-1 360 Plan includes a full 12-week rotating meal plan with complete recipes, step-by-step instructions, prep tips for busy weekdays, family-friendly meals, and a weekly shopping list — all tailored to your preferences, schedule, and household.
Section 4
Sample Weekly Shopping List
Based on your food preferences and the 3-day sample plan above. Estimated weekly cost: $65–90, fitting within your $60–100 grocery budget. Items marked with an asterisk (*) can be bought in bulk to save money.
Proteins
Chicken breast (2 lbs)*
Ground turkey 93% lean (1 lb)*
Salmon fillets (1 lb)
Albacore tuna cans (4)*
Eggs, large (1 dozen)*
Skyr / Siggi's yogurt (4 cups)*
Low-fat cottage cheese (1 tub)
Low-fat string cheese (8 pack)
Edamame, frozen shelled (1 bag)*
Produce
Baby spinach (large bag)
Zucchini (4 medium)
Bell peppers (3–4 mixed)
Cucumber (2)
Cherry tomatoes (1 pint)
Avocados (3)
Mixed berries, frozen (1 bag)*
Lemons (4)
Garlic (1 bulb)
Yellow onion (2)
Pantry
Oat milk, unsweetened (1 carton)*
Quinoa (1 bag)*
Brown rice (1 bag)*
Cannellini beans, canned (3 cans)*
Black beans, canned (2 cans)*
Diced tomatoes, canned (2 cans)*
Marinara sauce, low-sugar (1 jar)
Low-sodium chicken broth (32 oz)
Hummus (1 container)
Olive oil*
Dairy
Plain Greek yogurt (large tub)*
Feta cheese, crumbled (4 oz)
Parmesan, block (small)
Low-fat mozzarella (8 oz)
Extras
Salsa (1 jar)
Ezekiel bread (frozen)*
Chia seeds*
Granola, low-sugar (1 small bag)
Rice crackers
Section 5
Sample Workout Plan
Resistance training is the most important form of exercise on a GLP-1 medication. It signals your body to preserve and build lean muscle while fat is lost. All three sample workouts are designed for home use with 5–12 lb dumbbells and bodyweight, are knee-pain-conscious, and run 28–30 minutes.
⚠️ Please consult with your physician before beginning any new exercise regimen, particularly if you have existing conditions such as knee pain. These recommendations are for informational purposes only and are not a substitute for medical advice from your provider.
💪
Workout A — Upper Body Strength
28 minutes • Dumbbells 5–10 lbs • Knee-Friendly
Warm-Up (3 min)
Arm circles + shoulder rolls 1 min
March in place + torso twists 1 min
Chest openers + neck rolls 1 min
Strength Circuit (22 min — 3 rounds)
Dumbbell Bent-Over Row 3 × 12 reps
Floor Dumbbell Chest Press 3 × 12 reps
Dumbbell Shoulder Press (seated) 3 × 10 reps
Bicep Curl 3 × 12 reps
Tricep Kickback 3 × 12 reps
Lateral Dumbbell Raise 3 × 10 reps
Cool-Down (3 min)
Cross-body arm stretch, chest doorway stretch, neck side-stretch 60 sec each
25 minutes • 5 Rounds • Low-Impact Modifications Available
Format: 40 sec on / 20 sec rest • 60 sec between rounds
Dumbbell Squat to Press (light weight, pain-free depth) 40 sec
Push-Up (modified on knees is perfect) 40 sec
Dumbbell Bent-Over Row 40 sec
Reverse Lunge (step back — easier on knees than forward lunge) 40 sec
Superman Hold 40 sec
Complete 5 rounds with 60 seconds of rest between each round. Choose dumbbells that challenge you but allow proper form throughout — typically 5–8 lbs for this circuit.
🏋
The paid GLP-1 360 Plan includes a 5-day per week, progressive workout plan — 30 minutes or less, fully designed for home use with 5–12 lb dumbbells and bodyweight exercises. Every workout focuses on muscle building and tone while protecting your joints, and the plan evolves week over week to keep you progressing safely.
Section 6
Medication Considerations
Based on your intake, you are currently taking a thyroid medication, a mental health medication, and an oral contraceptive alongside tirzepatide. Here is what to be aware of as you begin. These notes are general and informational in nature.
⚠️ This section is for informational purposes only and does not constitute medical advice. Always consult your prescribing physician and pharmacist before making any changes to your medications, doses, or timing. Do not stop or adjust any medication without guidance from your provider.
Thyroid Medication (e.g., levothyroxine)
GLP-1 medications like tirzepatide slow gastric emptying, which can affect how quickly and completely your thyroid medication is absorbed. Thyroid medication should always be taken on an empty stomach, ideally 30–60 minutes before any food, drink (other than water), or other medications. As your weight changes on tirzepatide, your thyroid dose requirements may shift — regular TSH monitoring is important. Your current TSH of 2.1 mIU/L is within normal range; continue monitoring with your provider.
Mental Health Medication (e.g., antidepressant or anxiolytic)
Tirzepatide works through the gut-brain axis and may influence mood and appetite signals through overlapping pathways. Many clients report improved mood, reduced anxiety, and better mental clarity as weight loss progresses and metabolic health improves. However, some individuals may experience mood fluctuations, particularly in the early weeks. Keep your mental health provider informed that you are starting GLP-1 therapy — they may want to monitor you more closely during the initial months. Do not adjust your mental health medication without guidance from your prescriber.
Oral Contraceptive
GLP-1 medications slow gastric emptying, which may theoretically reduce the absorption of oral contraceptive pills — though current clinical evidence on this interaction is still limited. Some providers recommend using a backup method of contraception during the first few weeks of starting tirzepatide and during any dose increases, as a precaution. Discuss this with your OB/GYN or prescribing provider to determine the best approach for your situation.
Practical tip: At your next provider visit, bring your full medication list and let your doctor know you are starting tirzepatide. Ask specifically about timing your thyroid medication relative to your GLP-1 injection day, and whether any monitoring changes are recommended.
Section 7
Supplement Recommendations
These supplements are selected to support your goals on tirzepatide: muscle preservation, digestive health, energy, mood, thyroid function, and cardiovascular health (your LDL of 135 mg/dL is borderline high and a good target for lifestyle support). All products are available through Thorne — a practitioner-grade supplement brand trusted for purity and potency.
⚠️ Supplement recommendations are for informational purposes only. Please consult your physician or pharmacist before beginning any new supplement, especially if you are taking prescription medications. Some supplements can interact with thyroid medications, antidepressants, or oral contraceptives.
Thorne
Magnesium Bisglycinate
Supports sleep quality, reduces constipation (a common GLP-1 side effect), and helps regulate the stress response. Magnesium glycinate is gentler on digestion than oxide forms. Take 200–400mg before bed.
Thorne
Vitamin D + K2 Liquid
Supports thyroid function, immune health, bone density, and mood — all relevant given your hypothyroidism and mental health goals. K2 ensures calcium goes to bones, not arteries — important with LDL at 135.
Thorne
Basic B (B-Complex)
B vitamins support energy production, reduce brain fog, and are critical for mood and neurological health. Oral contraceptives are well-documented to deplete B6, B12, and folate — making a quality B-complex especially important for you.
Thorne
Super EPA Pro (Omega-3)
Omega-3 fatty acids help lower LDL and triglycerides, reduce inflammation, and support antidepressant effectiveness. Your LDL of 135 mg/dL and triglycerides of 150 mg/dL make this a particularly valuable addition.
Thorne
FiberMend
A gentle, unflavored prebiotic fiber supplement that supports regularity — addressing your current constipation and bloating. Mix into water, smoothies, or oat milk. Critical in early weeks of tirzepatide use.
Thorne
Collagen Fit
Collagen peptides support skin elasticity (important during weight loss), joint health (supporting your knee pain), and connective tissue integrity. Mix into coffee, oat milk, or smoothies for an easy daily addition.
Thorne
Catalyte Electrolyte Powder
A comprehensive electrolyte formula with sodium, potassium, magnesium, and calcium. Essential for meeting your elevated hydration needs on tirzepatide and preventing fatigue, headaches, and muscle cramps.
🛒 Purchase all Thorne supplements through our Elevation Health dispensary for practitioner-grade quality and exclusive pricing: www.thorne.com/u/ehc
Section 8
Peptide Recommendations
Peptides are short chains of amino acids that signal specific biological processes in the body. When combined with GLP-1 therapy, targeted peptides can amplify fat loss, protect muscle, restore energy, and accelerate recovery — particularly valuable for someone managing hypothyroidism, low energy, and knee pain alongside a weight loss protocol.
⚠️ All peptide recommendations are for informational purposes only and require physician oversight. Peptides are prescribed and supervised by our medical team at Elevation Health. Please consult with your provider before adding any peptide to your regimen. These products are not FDA-approved drugs.
NAD+ 500mg (10mL Lyophilized)
Available at shop.elevationhealth.co — $199.00
NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme central to cellular energy production and metabolic function. As we age and as thyroid function is compromised, NAD+ levels decline — contributing to fatigue, brain fog, and slowed metabolism. Supplementing NAD+ supports mitochondrial function, mental clarity, energy levels, and cellular repair. Ideal for clients managing hypothyroidism, fatigue, and mild brain fog while in a caloric deficit on GLP-1.
MOTS-C 10mg (3mL Lyophilized)
Available at shop.elevationhealth.co — $139.00
MOTS-C is a mitochondrial-derived peptide that enhances metabolic flexibility — the body's ability to efficiently switch between burning carbohydrates and fat for fuel. Research shows MOTS-C improves insulin sensitivity, supports fat loss, and helps preserve lean muscle mass during caloric restriction. It is an excellent complement to tirzepatide therapy, supporting the same metabolic pathways and amplifying the medication's benefits. Particularly relevant given fasting glucose of 95 mg/dL and HbA1c of 5.6% (prediabetic range).
GLOW — BPC-157 / GHK-CU / TB-500 (3mL)
Available at shop.elevationhealth.co — $299.00
GLOW is a synergistic blend of three healing and regenerative peptides. BPC-157 supports gut healing and reduces GI inflammation — directly relevant to the digestive changes experienced on tirzepatide. GHK-CU is a copper peptide that promotes skin regeneration and collagen synthesis during weight loss. TB-500 promotes tissue repair, flexibility, and recovery, which may be especially beneficial for your knee pain. Together, this blend supports the whole-body recovery process during a GLP-1 weight loss protocol.
🛒 Shop all Elevation Health peptides:shop.elevationhealth.co — All peptides are batch-tracked, come with a certificate of authenticity, and are available through physician consultation.
Section 9
Week-by-Week Expectations
Starting a GLP-1 medication is a process of gradual adjustment, not an overnight transformation. Understanding what is normal at each stage helps you stay consistent and interpret what your body is communicating. Below is a preview of the first four weeks based on research and typical client outcomes.
Week 1 — First Dose
Appetite begins to decrease, especially for heavy or greasy foods. Mild nausea, fatigue, or digestive changes (loose stools or constipation) are common and typically peak in the first 48–72 hours after injection. Focus entirely on hydration and hitting your protein target. Start light — a 20-minute walk counts. Weight may drop 1–3 lbs from reduced intake and water weight.
Week 2 — Adjusting
Side effects often peak then begin to ease for most people. Appetite suppression becomes more consistent and predictable. Energy may still feel low — prioritize sleep, protein, and electrolytes. Add Workout B this week. Total weight loss so far: typically 2–5 lbs, much of which is water weight from lower carbohydrate and sodium intake.
Week 3 — Building
Many clients notice it becomes easier to stop eating when satisfied. Nausea typically reduces significantly by week 3. Energy begins to improve as the body adapts. The scale often shows the first consistent weekly progress: 1–2 lbs of fat loss. Aim to complete all three sample workouts this week. Protein tracking becomes more intuitive.
Week 4 — Finding Flow
Most clients feel well-adjusted to the medication by week 4. A dose discussion with your provider may occur. Bowel regularity often improves with consistent fiber and hydration. Confidence builds as new habits take shape. Cumulative weight loss by end of week 4 is typically 4–8 lbs for clients who hit their protein and hydration targets consistently.
📅
The paid GLP-1 360 Plan includes a detailed week-by-week expectations guide for all 12 weeks — covering what to focus on nutritionally and physically each week, how to adjust your approach as your dose increases, how to troubleshoot side effects, and what results are realistic at each stage of your journey.
Ready for Your Full Personalized Plan?
This example shows just a fraction of what your customized GLP-1 360 Plan includes. Your paid plan is built entirely around your intake responses, your preferences, your schedule, and your goals — no guesswork, no generic advice.