Your 7-Day GLP-1 Food Review

You now have the principles. This chapter turns them into seven days of quiet observation — not a diet, not a tracking app, and not a test you can fail. Just one week of honest attention, on paper you keep.

How to run it

Once a day, at whatever hour suits you, note your answers to seven questions. Short phrases are enough. Do not change anything yet — this week is for seeing, and nothing you write is sent anywhere or shared with anyone. It is yours.

1. Regularity. Did eating happen at roughly dependable times today, or did the day go long stretches without food arriving?
2. Protein. Did most meals and snacks include something with protein — and did it get eaten first?
3. Fiber. Did vegetables, fruit, beans, or whole grains appear today, in amounts that sat comfortably?
4. Fluids. Did you drink through the day on purpose, or only when thirst finally spoke up?
5. Tolerance. Did anything sit badly — and if so, what was the one variable: size, speed, richness, texture, or timing?
6. Energy and strength. How did the stairs, the workday, the evening feel compared with last month?
7. The relationship. Did any eating today feel driven by rules, fear, or pride in how little you needed?

At the end of the week, read the seven days as one story, and look for the two or three patterns most worth acting on — a protein gap at breakfast, fluids that only happen at dinner, one food that failed twice.

Prefer paper? Download the printable one-page 7-Day Food Review (PDF) — free, no signup — and keep it where you eat.

Bring it to your care team

This one page turns a vague appointment into a specific one. From your week, mark anything you want to ask about, and consider these four questions: Is my current intake enough for my health conditions and medications? Does anything in my week suggest my protein, fiber, or fluids need individual attention? Should anything I noticed change how we monitor my treatment? Would working with a dietitian be useful for someone with my week?

If the review leaves you confident, keep doing what works and repeat the week whenever treatment changes. If it leaves you with questions, that is not a failure of the book — it is the book doing its job, and the next step is a conversation with someone who can look at your week, your health, and your treatment together.

The takeaway. Seven days of attention beats seven weeks of guessing. Observe, find your two or three patterns, and bring the page — and its questions — to your care team.