Randy's Tips
My Daily Protein Plan
What I actually eat every day to hit ~180g protein on a GLP-1 medication. 7 meal slots with options based on how my stomach feels.
Note: This is my personal experience, not medical advice. Always consult your healthcare provider before changing your diet or supplement routine. What worked for me may not be right for you.
My Daily Plan
This is what a typical day looks like for me at ~180g protein (0.8g/lb at 225 lbs). Not every day is the same — some days my stomach cooperates, some days it doesn't. The key is having options for both.
It took me several months to comfortably get to 100g of protein a day — one because I didn't know how, and two because I didn't always feel great. This is a guide, not a goal. Take what works, leave what doesn't. It's about small daily habit and routine changes.
“This is temporary. Do the best you can with what you have — but that requires planning, education, and a lot of flexibility.”
★Go-to— daily staple
Good day
Okay day
Rough day
★Go-to
Overnight oats + fiber
5-day batch with protein yogurt, chia seeds, and vanilla protein powder. Add fiber to individual portions.
Recipe in “Randy's Go-Tos”
58g
Good day
Boiled egg or beef jerky
Hard-boiled eggs prepped for the week, or a bag of jerky at the desk.
7-15g
★Go-to
Smoothie King Gladiator
32oz Vanilla Gladiator with mangoes and spinach. Found this early on when nauseous — been a daily staple since.
Recipe in “Randy's Go-Tos”
45g
★Go-to
Chicken + rice + veggie
Grilled or baked chicken, steamed rice, and a steamed vegetable. The anchor meal.
Recipe in “Randy's Go-Tos”
50g
Good day
Yogurt or eggs
Another Oikos Pro, a couple of eggs, or some leftover chicken.
15-20g
Good day
Protein pasta + meat sauce
High-protein pasta with lean ground beef sauce. Feels like a real dinner.
Recipe in “Randy's Go-Tos”
40g
Good day
Protein bar
Satisfies the sweet tooth and adds 15-20g. A treat that does work.
15-20g
My plan won't look like yours. That's the point.
Use the Day Planner to build a daily protein plan based on your weight, budget, and stomach.
Build My Plan