Welcome to the GLP-1 Companion Programme

Our programme gives you three daily nutrition goals—for protein, fruits and veggies, and water. These are the minimum recommendations from our experts, meaning that exceeding your targets is okay and can be nutritionally beneficial! As you track food or recipes in the app, it automatically captures the grams of protein and servings of fruits and veggies and counts them toward your targets. You’ll track water by the glass.

Eating enough protein is crucial for maintaining muscle as you lose weight, particularly when taking a GLP-1 weight loss medication.

Your target:1 g of protein per 1 kg of current body weight.

The app does the math for you, but here’s an example: If you weigh 15 stone 10 lbs, your target will be 100 g of protein per day. (No matter what you currently weigh, your target will never go below 60 g per day.) This target is the minimum recommendation for muscle retention. If it feels challenging at first, that’s normal! Celebrate your progress, and use these tips to help you reach your target over time.

Tips to meet your target

• Lean on ZeroPoint® foods and the What to Eat tab in the app to help you choose high-protein options and build meals around them. Planning your shopping list and meals intentionally can help you increase your intake over time.

• Break down your target by meal. Split up your target by how many meals and snacks you eat throughout the day. For example, if your goal is 90 g of protein per day, and you eat three meals and no snacks, aim for 25–35 g at each meal (that’s about a palm-size piece of chicken or fish, or 200 g of Greek yogurt with a high-protein cereal).

• Start early. We recommend eating breakfast within one to two hours of waking up and including a good source of protein in it. This way, you won’t have to play catch-up at the end of the day.

• Be consistent. Pick a protein source at each meal (and snack), and build your meal around it. For example, you may start with a chicken breast and pair it with a side of vegetables and fibre-rich carbs.

• Count on convenience. Stock up on easy, high-protein foods like deli turkey slices, tinned tuna, Greek yogurt, and cottage cheese—all have 10+ grams of protein per serving.

Since GLP-1 weight loss medications may cause you to eat less overall, prioritising on fruits and vegetables ensures you get key vitamins, minerals, and fibre, which aids digestion.

Your target:4 servings per day.

This gives you a doable goal to start, so it will feel easier to eventually work up to the expert-recommended 5 servings per day.

Tips to meet your target

• Eat and track at least one piece of fruit or a handful of veggies at each meal and snack. The What to Eat tab has more ideas.

• Buy pre-cut, pre-washed fruit and vegetables. Go for bagged salad greens and slaw mixes, prepped veggies for stir-fries and pastas, or a small veggie tray to use all week.

• Stock your freezer. Frozen fruit and veggies have the same nutritional benefits as fresh and make it easy to always have something on hand.

• Blend it! If the idea of eating a big salad is a little overwhelming, try blending your fruits and vegetables into soups and smoothies. Fruit and veggie pouches and unsweetened applesauce are also convenient ways to get in a serving. Another way to reduce the volume of veggies: cook down leafy greens like spinach.

Hydration is important for everyone and drinking enough water may help keep you regular.

Your target:7-8 glasses a day.

You’ll track by glass, aim for about 7-8 glasses a day, with a total target of 1.75 litres a day. Your water tracker is right below your meal tracker on the My Day tab.

Tips to meet your target

As with other goals, it’s OK to work up to your water target over time. To get started:

• Sip all day. Carry a reusable bottle or travel mug with you.

• Mix it up. Unsweetened and plain sparkling water counts! Or, infuse your water with flavour by adding citrus, cucumber, pineapple, mint, or other fruit or herbs.

• Set an H2-Oh Yeahreminder. Use your phone’s alarm to nudge you to hydrate.

You can track activity manually or connect a wearable device to the app to do it automatically (and also track steps). Any movement counts, and sweating is optional. That said, plan to include some form of strength training at least twice a week. Along with eating enough protein, strength training helps preserve lean muscle as you lose weight and can improve overall health.

Tips to get started

• Start slow. Sometimes, starting is the hardest part. Remove the pressure by gradually building up your endurance, strength, and confidence. You don’t have to exercise intensely for hours to reap the benefits. Remember, all movement counts! Check out our WW Workout Guides for beginner-friendly options, like a 30-day strength-training challenge (no equipment necessary).

• Make it easy. Look for a fitness app, digital programme, or online classes.

• Find the fun. You’re more likely to be active when you enjoy it. Walk with a friend, go to a class together, or watch your favourite show while walking on the treadmill.

App tip: Connect your activity tracker

If you have an Apple Watch® (or iPhone® with the Health® app), FitbitTM, or Garmin®, sync it to the WW app: From your profile, tap the gear icon in the top right corner. Navigate to “Connected Devices” and follow the prompts to connect.

Focusing on your daily nutrition targets helps you stay nourished and feeling your best. But if you’re looking for more insight into your overall eating pattern, the optional Points feature can help.

Points takes a food’s calories and complex nutritional information and simplifies it into a single number. Comparing Points values can guide you towards making choices higher in protein, fibre, and unsaturated fat—and lower in saturated fat and added sugar. Simply tap into a food or recipe to see its Points values.

If you swipe left from My Day, you’ll see your personalised daily Points recommendation, which gives you general guidance on your total food needs for the day. This recommendation is based on your metabolic rate and is designed to support weight loss. You can use your daily Points recommendation as a guide for how your total intake compares to your daily metabolic needs and determine if you’re eating in a way that supports healthy weight loss.

You’ll also see your weekly Points recommendation. Weeklies give you an extra cushion to eat more Points when you want to—because not every day looks the same. And your weekly budget grows with activity. As you track activity during the week, Points are automatically added to your Weeklies. You'll never get more Points than you burn, so feel free to use these additional Points!

To help you stay in budget and hit your daily nutrition targets, we recommend reaching for ZeroPoint® foods. These nutritional powerhouses are great as a meal base, snack, or flavour booster—and don’t cost you any Points!

Not sure what to focus on? We recommend prioritising your nutrition targets: protein, fruits and vegetables, and water. Points are there for you if you want more insight, but the Points dashboard is an optional feature of the GLP-1 Companion Programme and Points aren’t critical to living your GLP-1 Companion Programme.

Plan to step on the scale and log your weight in the app regularly—between once a day and once a week is plenty. The Weight tab also shows all your progress over time. Use the info to spot trends and identify the foods, activity, and habits that are working for you so you can keep them up.

Look for the knife and fork icon at the bottom of the homescreen. Inside is a comprehensive toolbox of tips and info that make meeting your targets easier, including:

• A list of ZeroPoint® foods. These nutritional powerhouses aren’t the only things you can eat, but they take some guesswork out of how to reach your targets. Use them as a base for meals, to round out your plate, or as quick snacks.

• Delicious, protein-packed recipes. Each has around 15 to 25 g per serving (depending on meal type; snacks are 10 grams or more) to keep you on track.

• Sample daily menus. Want to just put all your eating decisions on autopilot? Done.

• Guides and how-tos. Learn to build balanced meals, get tips on snacking, and more.

Tap the people icon on the bottom right corner of the homescreen to enter Connect, our welcoming, judgment-free space just for WeightWatchers members. Here’s how to use it:

• Find your people. Once in Connect, tap “Browse groups” and explore by category. Join the “WW GLP-1 Companion Programme” group and any of the 200+ others that align with your interests.

• Share your story. Introduce yourself, comment, and post to start connecting with members who get the journey—and you.

• Get support. Share tips, problem-solve challenges, celebrate each other, and learn more about life on GLP-1s.

Your membership gives you access to Virtual Workshops tailored for those on the GLP-1 Companion Programme. Join each week to learn a new science-backed technique, bond over common experiences, and connect with your WeightWatchers coach and other members.

One last tip

Remember, you’re not alone on your GLP-1 Companion Programme. We’ll help you commit to more—to feeling your best and to long-term weight health.