High Protein Maintenance Meal Plans
Dietitian designed meal plans built specifically to support the maintenance phase. Balanced, satisfying, and designed to protect your muscle mass while keeping you well nourished.
You did the hard part. Now keep it.
The evidence based program to support you with maintaining your weight loss results as your GLP-1 medication changes, whether you want to find your lowest effective dose or stop altogether.
Limited spots at launchFounding member pricingBe the first to know
A 60 second look inside the program.
Nobody talks about what happens next.
You hit your goal weight. You feel great. And then the question nobody prepared you for: now what?
The conversation about what happens next is often surprisingly short. Stay on your current dose? Taper down to find your lowest effective dose? Come off completely? There's no standard playbook, and the clinical guidance is still catching up.
Meanwhile, the research is sobering. In some of the largest clinical trials, people who stopped semaglutide regained roughly two thirds of the weight they'd lost within a year.
This isn't a failure of effort. It's biology. Your body interprets weight loss as a threat and is wired to push back. The hunger returns. The food noise comes back. The metabolic deck is quietly stacked against you. And if you respond the way most people do, by trying harder at the thing that worked during weight loss, you end up frustrated, exhausted, and back where you started.
Some people go back on the medication. Some cycle on and off for years. It becomes a revolving door that never needed to exist.
It doesn't have to go that way.
The data
2/3
"Two-thirds of the weight lost on semaglutide was regained within a year of stopping."
STEP 1 trial extension, Diabetes, Obesity and Metabolism (2022)
This isn't a willpower problem. It's a systems problem.
Here's what the research actually shows. Roughly 20% of people who lose significant weight keep it off long term. The National Weight Control Registry has tracked over 10,000 of them. And when researchers looked at what those people had in common, it wasn't extraordinary discipline. It wasn't a perfect diet. It wasn't spending hours in the gym.
It was a set of specific, repeatable behaviours, paired with a monitoring system that caught problems early and a plan for when life got in the way.
In other words, it was a system.
The GLP-1 Maintenance Program is built on that evidence. A structured, personalised system that accounts for what your biology is about to do and gives you the tools to respond, whatever your medication pathway looks like.
A system, built in four phases.
The GLP-1 Maintenance Program takes you from understanding your biology to building a personalised plan that can hold up in real life. Each phase builds on the last, so by the time you're done, you have a complete, working system to rely on.
Phase 1 of 4Swipe
Phase 01
Understand
Know what you're working with.
Before you can build a plan, you need to understand the landscape. This phase covers what your biology does after weight loss, why maintenance is a fundamentally different challenge to weight loss, and how to choose the medication pathway that fits your situation.
What's included
The Road Ahead
What happens to your metabolism, your hunger hormones, and your energy needs after weight loss. The biology that most programs skip over, explained clearly so you know exactly what you're managing.
Maintenance Is a Different Game
Why the strategies that got you here won't keep you here, and how to shift your approach before the old playbook stops working.
Choose Your Medication Pathway
A clear breakdown of your options: maintaining dose, tapering, spacing, microdosing, cycling, switching to oral, or stopping completely. Each pathway covers the current evidence, real-world considerations, and what to discuss with your prescriber.
Plus
Bonus Modules
Metabolic Flexibility
Why your metabolism needs more than just a calorie target, and how your foundations are already training it to work with you.
Sleep and Weight
The hormonal connection between sleep and appetite, and practical strategies for protecting the 7 to 9 hours that keep everything else on track.
Gut Health
How dietary diversity supports your microbiome, and why that matters for appetite regulation and metabolic health.
Nutrition Tactics
Five specific tactical moves for when your foundations need extra support: protein anchoring, foundation meals, vegetable preloading, craving backup snacks, and plant diversity targets.
Built on evidence-based behaviour change, not motivation.
Most programs give you information and hope you'll figure out the rest. This one gives you a method.
Every module is grounded in behaviour change science. Three pillars hold the program together:
The Self-Monitoring Loop
Notice. Investigate. Adjust. Repeat. The same structured feedback loop used in clinical weight management research, simplified into a routine you can run on yourself in minutes.
Implementation Intentions
Pre-made decisions for the moments when willpower is lowest. One of the most well-validated techniques in behavioural psychology, built into every foundation of the program.
The Three-Tier Target System
Baseline, growth zone, and north star. You always have a floor to protect, even in your worst week. No all-or-nothing thinking. No collapse when life gets messy.
You're not doing this alone.
Maintenance is a long game, and going it alone makes it harder than it needs to be. When you join, you get access to a private community of people navigating the same transition you are.
This is a space where people understand the fear of hunger returning, the confusion of dose changes, the mental load of food noise, and the quiet wins that nobody else in your life fully appreciates. It's moderated, evidence-informed, and free from the misinformation that dominates most online spaces.
Your weekly check-in
Every week, you'll complete a short structured check-in covering your medication, hunger, mood, body measurements, nutrition, movement, and recovery. Five short steps that take a few minutes and show you how this week compares to last.
It's the habit that ties the whole program together. The early warning system that catches drift before it becomes regain. The ritual that keeps you connected to your own progress, week after week.
Built by a dietitian who lives in this space.
Leif is an Accredited Practising Dietitian with years of clinical experience in GLP-1 care. He's seen patients, built programs from the ground up, contributed to peer reviewed research studies in the field, and founded a community of over 1,500 dietitians working with these medications every day. His fortnightly newsletter is read by health professionals around the world.
What dietitians say about Leif's work
From subscribers to The GLP-1 Dietitian Hub Newsletter
"A shortcut to up-to-date, evidence-based information and a summary of new research, as well as useful resources to use in clinical practice. Really beneficial for busy clinicians."
"It has given me confidence to have conversations with clients about the pros and cons of GLP-1 use and getting the best results for them."
"Leif is so generous with sharing his knowledge, and I've found his practical advice so helpful in my practice."
"I like the research summaries with evidence-based recommendations and guidelines, so I can provide my clients with the most up-to-date recommendations."
"A much-needed source of up-to-date, relevant information. Well researched and considered. I find the content highly trustworthy."
"The newsletter follows evolving information and aligns with what's published in pharmaceutical, medical, and diabetic journals. A valuable and helpful summary."
"Keeps me up to date on GLP-1 practices and current research. Every dietitian should subscribe."
"An excellent resource. We see so many GLP-1 patients and these resources are super helpful for managing their care."
"It keeps me in the loop on recent important articles and recommendations."
"Greatly appreciate this newsletter and its timeliness as GLP-1s have flooded healthcare. I find it very helpful across the various settings I work in."
"A shortcut to up-to-date, evidence-based information and a summary of new research, as well as useful resources to use in clinical practice. Really beneficial for busy clinicians."
"It has given me confidence to have conversations with clients about the pros and cons of GLP-1 use and getting the best results for them."
"Leif is so generous with sharing his knowledge, and I've found his practical advice so helpful in my practice."
"I like the research summaries with evidence-based recommendations and guidelines, so I can provide my clients with the most up-to-date recommendations."
"A much-needed source of up-to-date, relevant information. Well researched and considered. I find the content highly trustworthy."
"The newsletter follows evolving information and aligns with what's published in pharmaceutical, medical, and diabetic journals. A valuable and helpful summary."
"Keeps me up to date on GLP-1 practices and current research. Every dietitian should subscribe."
"An excellent resource. We see so many GLP-1 patients and these resources are super helpful for managing their care."
"It keeps me in the loop on recent important articles and recommendations."
"Greatly appreciate this newsletter and its timeliness as GLP-1s have flooded healthcare. I find it very helpful across the various settings I work in."
Everything else you need to make it stick.
When you join the program, you also get access to four bonus resources designed to remove friction and make maintenance easier in your day to day life.
High Protein Recipes and Snack Ideas
A library of recipe and snack ideas to fuel your maintenance. Searchable, practical, and designed so you never run out of inspiration for hitting your nutrient targets.
Supplement Guidance
A clear, evidence based guide to supplementation during and after GLP-1 use. General protocols, what's worth considering, and what's not. Guided by your data, not by online trends.
Digital Tools and App Recommendations
A curated list of apps and digital tools that support your maintenance. No affiliations, just honest picks based on what might actually help.
This program is for you if...
01
Approaching your goal
You're still on your GLP-1 medication and you can see the finish line. You want to start building or solidifying the habits and systems that can protect your results before your dose changes. The earlier you start, the more runway you have.
02
Tapering or switching
You're actively reducing your dose, spacing injections, finding your lowest effective dose, or transitioning to a different medication pathway. Appetite is shifting. The rules feel like they're changing. You need a clear system for this phase, not guesswork.
03
Already off medication
You've stopped your GLP-1 and you're feeling the biological pushback. Maybe you've already regained some weight. Maybe you're holding steady but it feels fragile. This program gives you the structure and support to stabilise and sustain.
Common questions.
No. This program is designed to complement your clinical care, not replace it. You should continue working with your prescriber and healthcare team. The content is evidence-informed and created by an Accredited Practising Dietitian, but it's educational, not a substitute for personalised medical guidance.
The program is designed for all medication pathways, including maintaining your current dose. The foundations, monitoring system, and behaviour change tools apply regardless of whether you're tapering, switching, or staying put.
It depends on you. The modules are self paced, so you can move quickly or take your time. More importantly, the program is designed to be used ongoing rather than completed. The weekly check-ins, community, and self-monitoring tools are there to support you for as long as you need them
No. There are meal plans included as a bonus, but the program itself is a complete behaviour change system covering nutrition, exercise, psychology, self-monitoring, and environment design. It's built around the specific challenges of maintaining weight loss after GLP-1 medication.
The program works whether you're preventing regain or responding to it. The self-monitoring system and foundations approach are designed to help you stabilise wherever you are and build from there.
You'll get full access to all course modules, toolkits, and bonus resources, plus access to the private community and the weekly check-in ritual.
Yes. If the program isn't what you expected, you can request a full refund within 24 hours of purchase, no questions asked.
The medication got you here. The system keeps you here.
You've already proven you can change. You lost the weight. You built new habits. You showed up for yourself, week after week.
Now it's time to protect what you've built.
The GLP-1 Maintenance Program gives you the evidence, the structure, the tools, and the community to make your results last. Not through willpower. Not through restriction. Through a system that works with your biology instead of against it.
Be first in line when enrollment opens.