A smiling woman leaning on a kitchen counter in morning light, holding a small bowl of Greek yogurt with raspberries

Full after five bites?

Make them count.

The 30-day protein kit for small appetites on a GLP-1. Thirty tiny recipes, a day-by-day plan and every grocery list, done for you.

Get the kit, $19 Free protein list

Instant PDF download. 14-day money-back promise.

A woman curled up in a cream armchair under a blanket, holding a small bowl of yogurt with honey

Sound familiar?

Full after five bites, then guilty you didn't eat “properly”.
Meat suddenly sounds awful, and you don't know what to eat instead.
It's 4 pm and today has been coffee and half a yogurt.
You keep reading you could lose muscle too, and it worries you.

It's not you. Your appetite changed overnight. Your meal plan didn't.

Almost everything out there was written for people who are actually hungry. One 2026 study found people on GLP-1 medications averaged about 0.6 g of protein per kg a day, around half of a common 1.2 g starting point.¹

Five small moments. One full day of protein.

112 g

of protein, and not one big plate

8 amGreek yogurt, 3/4 cup17 g
11 amMilk and a string cheese20 g
1 pmChicken, 3 oz26 g
4 pmA shake, sipped slowly30 g
7 pmSalmon, 3 oz19 g

Now picture a month from now

You open the fridge and know exactly what to eat. No scrolling, no guessing.
Every meal is a portion you can actually finish, and it still counts.
Groceries take one list and twenty minutes.
Holidays and eating out stop being stressful. You know what to order and what to say.
You stop googling “how much protein do I need” at 11 pm.

Start my 30 days

A woman at a cafe table with a latte and two egg bites — Egg bites and a latte **31 g**

A woman laughing while packing small containers of chicken, eggs and edamame — Prep once, eat small all week

A woman in silk pajamas holding a mug of cocoa — Protein hot cocoa **26 g**

A woman holding a small bowl of Greek yogurt with berries — Berry protein bowl **32 g**

A woman at a farmers market with a basket of eggs and berries — Eggs first, berries for the yogurt

A woman holding up one bite of glazed salmon on a fork — The densest bite goes first

A woman on a picnic blanket with small boxes of cheese, edamame and berries — Picnic boxes **33 g**

A woman in a grocery aisle reading a tub of cottage cheese — Cottage cheese, 1/2 cup **12 g**

First, find your protein number

A common starting point is 1.2 g of protein per kg of body weight a day for people on GLP-1 medications. Slide to your weight.

Your weight

170 lb

93 g a day

Day 6 of the plan

Smoked salmon egg bites24 g
Turkey taco bowl33 g
Cod in tomato-herb broth33 g
5-minute chocolate mousse13 g

103 g covers your number

Four small meals, no big plates. This is a starting estimate: some people use a goal weight instead, and if you have kidney disease, ask before eating more protein. Your care team can give you your exact number.

Everything you need, nothing you don't

45 calm, simple pages. Normal grocery-store food. Works on your phone or printed.

30 tiny recipes

24 small meals with 22 to 37 g of protein each, plus 6 minis, with protein, fiber and calories worked out.

The 30-day plan

Breakfast, lunch, dinner and a mini for every day, landing around 90 to 125 g of protein.

Grocery lists for every week

Plus a one-time stock-up list, rounded to real package sizes.

The gentle-day menu

Six tiny eating moments for days you can barely face food.

Trackers

A printable daily tracker and a 30-day check-in.

No-cook, lazy-day combosReal protein with zero cooking, for tired or busy days
Eating out and the holidaysWhat to order, how to build your plate, and what to say
Keep-your-muscle starterA 20-minute home strength routine, 2 to 3 times a week

How it works

Find your numberRead the first four pages, about 5 minutes, and get your daily protein starting point.
Shop onceUse the stock-up list, then one short fresh list a week.
Eat small, protein firstFollow the day's four tiny meals, or pick any card you like. Stop when you're full.

This is for you if

You're on a GLP-1 shot or pill, or just have a small appetite
You want to eat enough protein without forcing big meals
You're tired of guessing what to eat every day
You like simple food from a normal grocery store

It's not for you if

You want a crash diet or a fast weight-loss promise
You're looking for a shake-only plan
You want medical advice (that's your care team's job)

What this would cost you elsewhere

One session with a registered dietitian$100 or more

A meal-planning app$10 to $20+ every month

Two takeout lunches you couldn't finishabout $30

Protein on a Tiny Appetite, yours forever$19 once

It won't replace your care team. It takes the daily “what do I eat” off your plate.

Start your 30 days today

Launch price ends January 6, then the kit goes to $27. Get it now and every future update is yours free.

The kit

$19

Goes to $27 on January 6

30 tiny recipes
The 30-day plan
Weekly grocery lists
Gentle-day menu and lazy-day combos
Keep-your-muscle starter
Trackers

Get the kit, $19

Instant download. 14-day money-back promise.

A woman setting a sheet pan of lemon chicken on a dinner table for four

Best value

Kit + Family Table

$27

Goes to $37 on January 6

Everything in the kit
Plus a second edition with every recipe scaled for 4
Family-size grocery lists for all 30 days
Cook once, feed the whole table

Get both editions, $27

Instant download. 14-day money-back promise.

The 14-day love-it promise

Read it, cook from it, try a week. If it's not for you, message us within 14 days and we'll refund you. No forms, no awkward questions.

Questions

Is this a diet?

No. It's about eating enough protein and fiber on a small appetite. The meals are small because your appetite is, and the kit says clearly that the plan is a floor, not a target.

Do I have to be on a GLP-1?

No. It was made for people on GLP-1 shots or pills, but it works for anyone with a small appetite who wants more protein.

Does it work with my medication?

The kit is food ideas, not medical advice, and it doesn't depend on which medication or dose you're on. Your prescriber or dietitian is the right person for anything about your treatment.

How fast do I get it?

Instantly. Right after checkout you land on your download page, and your receipt comes by email. Save the PDF to your phone so it's always with you.

Do I need special foods or supplements?

No. Everything is normal grocery-store food. Protein powder shows up in a few recipes, but it's optional and easy to swap.

I'm vegetarian. Will it work?

Partly. Several recipes are plant-based (tofu, edamame, lentils) and most proteins can be swapped, but it isn't a fully vegetarian plan.

Are the measurements in US units?

Yes: cups, ounces and pounds, with grams for protein.

What if I don't like it?

Message us within 14 days and we'll refund you. That's the whole policy.

Why is it only $19?

Because we'd rather it be in thousands of kitchens than a few. The launch price ends January 6.

A woman smiling while cooking salmon in a cast iron pan

Your appetite got smaller. Your plan should too.

Start before the holidays, and walk into January already knowing what to eat. New Year is in 68 days.

Get the kit, $19

Instant download. 14-day money-back promise.

A woman at her desk with a cup of yogurt and berries, waving hello

Not ready? Start with the free protein list

25 easy foods with the grams of protein per portion, plus a sample day that gets past 100 g. Free.