Meal-building

You may be familiar with the plate method, which guides you in how to build a balanced meal using just your plate. Try our plate method to build balanced meals that will help you reach your daily nutrition targets.

If you’re not sure what’s a good choice, check out the GLP-1 Companion Programme Go-to foods list

Not sure how much to eat? We recommend starting with 120g cooked meat, seafood, poultry, or meat alternative, 2 eggs, or 180g cooked beans or lentils. Here are some of our WW nutritionists’ favourite options:

• 120g extra lean beef mince (5% fat) for 26g protein

• 120g cooked skinless chicken breast for 38g protein

• 120g cooked salmon for 30g protein

• 100g edamame for 13g protein

• 120g plain tofu for 10g protein

• 2 eggs for 13g protein

This includes non-starchy vegetables and fruit. Check out the Fruits and Non-Starchy Vegetables sections of the GLP-1 Companion Programme Go-to foods list for inspiration!

Keep in mind that 1 serving of fruits and vegetables is equal to about:

100g non-starchy vegetables, whether raw or cooked (e.g. spinach, carrots, cauliflower)

100g of fresh or frozen fruit (e.g. berries, grapes, pineapple)

This includes starchy vegetables like potatoes, corn, and peas (which counts toward your fruit and vegetable target), and also bread, grains, and pasta.

Wondering how much is just right? For starchy vegetables start with 150g, for grains, and pastas start with 60g (dry). For bread, we recommend starting with 1 slice.

Check out the Starchy Vegetables section of the GLP-1 Companion Programme Go-to foods list for inspiration.

Don’t forget to add a fat such as olive oil, avocado, cheese, nuts, or seeds. We recommend starting small with these and then adding more if needed. These provide lots of flavour and help your body to absorb the vitamins and minerals from fruits and veggies.

Your meals might look different from day to day or at different times of the day. Some of your meals might not include all the components of our meal-building technique, and that’s okay. The main goal is to divide your protein and fruits and vegetables across meal times to help you more easily reach your daily targets.

Those taking a weight-loss medication often have a reduced appetite and eat less overall, so you may find it easiest to have small frequent meals. For example, you can build a meal with 50-80g of protein, 1 serving of produce, and a ½ serving of carbs. This might look like 2 slices of ham, 1 slice of cheese, lettuce, tomato on 1 slice of wholemeal bread, or 90g tuna salad, a handful of wheat crackers, and peppers with Greek yogurt dip.

Find what works best for you and use our technique to build meals that meet your needs.