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.
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