High Protein Maintenance Meal Plans
Dietitian designed meal plans for the maintenance phase, with enough protein to help protect your muscle.
You've lost weight on a GLP-1. Now keep it off.
An evidence based course to help you keep your results as your GLP-1 medication changes, whether you stay on, lower your dose or stop.
A 60 second look inside the course.
What happens after you reach your goal?
There's no standard plan for what comes next. Some people stay on their current dose. Some lower it. Some stop. In one major trial, people who stopped semaglutide regained about two thirds of the weight they'd lost within a year. But people can and do keep their results after stopping, especially with strong habits and support in place. Whichever path you take, the plan around it matters.
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)
Why maintenance needs a plan
After weight loss, your body tends to push back. Hunger signals rise, fullness signals fall, and you need less energy than before. That's biology, not a lack of willpower. People who keep weight off tend to rely on a handful of habits they can keep, and they notice early when those habits start to slip. One registry followed nearly 3,000 people for ten years, and most kept off at least 10% of their starting weight.
National Weight Control Registry, Thomas et al. 2014, American Journal of Preventive Medicine
The course, in four phases.
Phase 1 of 4 ·Swipe
Phase 01
Understand
Know what you're working with.
What's included
The Road Ahead
What happens to your metabolism, hunger and energy needs after weight loss, and what the first year off medication can feel like.
Maintenance Is a Different Game
Why keeping weight off takes a different approach from losing it, and how to make the switch before you need to.
Choose Your Medication Pathway
The seven paths people take: stay on your current dose, taper down, space out your doses, microdosing, cycle on and off, switch to a daily tablet, or stop completely. Spacing, microdosing and cycling are off label. For each one, you'll learn what it involves, what the evidence says so far, and what to discuss with your prescriber, GP or dietitian.
Plus
Bonus Modules
Metabolic Flexibility
Why a calorie target isn't the whole story, and how your everyday habits help your metabolism adapt.
Sleep and Weight
How sleep affects your appetite hormones, and simple ways to protect your 7 to 9 hours.
Gut Health
How eating a wider variety of plants supports your gut and appetite.
Nutrition Tactics
Five practical moves for harder weeks: protein anchoring, foundation meals, vegetable preloading, craving backup snacks and plant diversity targets.
Built on behaviour change research
The course is built around three tools from weight management research. Each one gives you something you'll actually use.
The Self Monitoring Loop
Notice, investigate, adjust, repeat. A few signals tell you when something is shifting, and your habits tell you why.
If Then Plans
For example: if my hunger feels hard to manage, then I'll contact my prescriber, GP or dietitian rather than waiting for my next appointment. Deciding in advance makes it easier to act when it counts.
Three Tier Targets
A baseline for your hardest weeks, a growth zone for most weeks, and a north star for when life allows. You always have a floor to protect.
You're not doing this alone.
When you join, you get access to a private community of people going through the same changes. It's moderated, and information shared there is checked against the evidence.
Your weekly check-in
Each week you'll complete a short check-in covering your medication, hunger, mood, measurements, nutrition, movement and recovery. It takes a few minutes and shows how this week compares to last.
Built by a dietitian who works with GLP-1s every day
Hi, I'm Leif. I'm an Accredited Dietitian, and I've spent many years working with people on GLP-1 medications. I've led teams of doctors and dietitians supporting thousands of GLP-1 patients, I've published research on GLP-1s, and I run a community of over 2,000 health professionals who work with these medications.
I built this course because the same question kept coming up: what happens when the dose changes? Everything in it is evidence informed, and it's designed to sit alongside your clinical care, not replace it.
What health professionals say about my work
"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."
Also included
High Protein Recipes and Snack Ideas
A searchable library of high protein recipes and snacks.
Supplement Guidance
What's worth considering during and after GLP-1 use, and what isn't.
Digital Tools and App Recommendations
The apps I recommend to clients. No affiliate links.
This course is for you if you're…
01
Approaching your goal
You're still on your GLP-1 and getting close to your goal. Starting now gives you time to practise new habits while the medication is still helping.
02
Tapering or switching
You're lowering your dose, spacing doses or changing medication, and your appetite is shifting. The course helps you track what's changing and respond early.
03
Already off medication
You've stopped, and hunger has come back, or some of the weight has. The course helps you steady things from wherever you are.
Common questions.
No. The course is educational and designed to sit alongside your clinical care. Keep working with your prescriber, GP or dietitian.
The course works for every medication path, including staying on your current dose. The habits, monitoring and planning tools apply either way.
The course runs over six weeks, with three new modules unlocking each week and bonus modules available from day one. There's no deadline, so you can move at your own speed and come back to the tools whenever you need them.
No. Meal plans are included as a bonus, but the course is about the habits, monitoring and planning that help keep weight off.
The course works whether you're aiming to prevent regain or respond to it. You start from wherever you are.
If the course isn't what you expected, email me within 7 days of purchase and I'll give you a full refund. No questions asked.
You'll have ongoing access for as long as the course is available, so you can work through it at your own pace and come back to it whenever your dose or routine changes.
Full access to the course modules, tools and bonuses, plus the community and weekly check-ins.
Ready to plan what comes next?
Whether you stay on, lower your dose or stop, the course gives you a plan and the tools to adjust it as you go.
Join the Course
$99 USD · One time payment · 7 day refund