Food As Medicine

Throughout this course you will have access to an online meal planner with delicious recipe ideas that have been tailored to meet your goals of losing weight from fat mass but not muscle mass.

This chapter will show you how to get the most from your online meal plans as they come into your inbox each Monday.

Happy cooking!

Course Introduction

Course Overview & Objectives

Meet Simone, Your Instroctor

Course Curriculum

Pre-Course Online Nutritional Assessment

Important Medical Disclaimer

Getting Started Checklist

Welcome To your GLP-1 Success Course!

Quick Start Guide to your Digital Meal Planner

Tour of your Weekly Meal Plan

Recipe Box Management

Managing & Printing Grocery Lists

Mobile Experience

Advanced Features of your Digital Meal Planner

Digital Meal Planner

In this module, you will learn how the natural GLP-1 hormone works in the body and how medications like semaglutide and tirzepatide support weight management. 

You’ll explore how these medications influence appetite, digestion, and blood sugar, and why nutrition


6 Pillars for GLP-1 Medications for Weight Management

How GLP-1 Medications Work

Your GLP-1 Pantry

Week 1 Meal Guide 

Week 1: Understanding GLP-1 and Foundations of Nutrition

This week you will learn how to make these exciting recipes:

🥗 Mashed Chickpea Salad
🍲 Minestrone Soup
🍗 Chicken Cacciatore
🎣 Avocado lime Salmon
🍓 Frozen Berry Yoghurt Bark

Have fun in the kitchen and remember to add  photos of your culinary adventures to our Instagram page @Barefoot_Medicine_Woman to be with a chance of winning a prize each month!

Mashed Chickpea Salad

Minestrone Soup

Chicken Cacciatore

Avocado Lime Salmon

Frozen Berry Yoghurt Bark

Sample Meal Plan for Week 1

Week 1 Kitchen Demo's

In this module, you will learn how to build balanced meals that support your health while using GLP-1 medications. 

We’ll focus on key nutrients that are especially important during weight loss - including calcium, iron, and vitamin D - and how to include them in your daily meals.



Week 2 Food Guide

Optimal Nutrition while on GLP-1 Medication

Maintaining Optimal Hydration

Calcium Handout

Iron Handout

Vitamin D Handout

Week 2: Nutrition Strategies for Sustainable Weightloss

This week you will learn to make these delicious recipes:-

Chocolate Avocado Mousse Smoothie
Warm Carrot and Lentil Salad
Mini Broccoli Fritatas
Vegetable loaded meatloaf
Cooking Technique: how to steam and peel eggs


Chocolate Avocado Mousse Smoothie

Warm Carrot and Lentil Salad

Mini Broccoli Fritatas

Vegetable Loaded Meatloaf

COOKING SKILLS: How To Steam & Peel Eggs

Week 2 Sample Meal Plan

Week 2 Kitchen Demos

In this module, you'll learn how to protect your muscle mass during weight loss through targeted nutrition strategies and resistance training, because losing fat while preserving muscle is one of the most important goals of your journey on these medications. You'll also get practical, easy-to-implement strategies for managing the three most common digestive side effects of GLP-1 medications - nausea, constipation, and diarrhea - so you can stay comfortable, stay consistent, and keep making progress.



Managing The Side-Effects of GLP Medication

Maintaining Muscle Mass

Make A GLP-1 Friendly Protein Shake

Constipation Handout

Nausea Handout

Fibre Handout

Week 3: Maintaining Muscle Mass & Managine Side-Effects

Here's an overview of this weeks' exciting recipes!

🥗 Oatmeal Banana Breakfast Bars
🥗 Caramelized onioun cottage cheese dip
🥗 Teryaki Salmon and Broccoli
🥗 Game Day Chilli
🍽️ KITCHEN SKILLS: How to make a Mango Turtle


Oatmeal Banana Breakfast Bars

Caramelized Cottage Cheese Dip

Teryaki Salmon with Broccoli

Game Day Chilli

How To Make A Mango Turtle

Week 3 Kitchen Demo

Week 4 Food Guide

Ebook Ultimate Guide to GLP-1 Medications for Weightloss

Long Term Habits Tracker

Progress Tracking Sheet

Meal Prep Guide for Weight Management

How To Build A Plate to Support GLP-1 Weightloss Medication

Lifestyle Strategies for Coming off a GLP-1 Medication for Weight Management

Week 4

Now we are getting into the final week of study, so let's really have fun in the kitchen and remember to upload photos of your adventures in the kitchn to the WomanBarefoot Biohackers community and tag me on Instagram @Barefoot_Medicine_Woman to be in with a chance of winning a prize!

🥗 PBJ Smoothie
🥗 No-cook vanilla cinamon granola
🥗 Quick detox soup
🥗 Chicken Bruschetta
🍽️ How to make Cauliflower Fried Rice


PBJ Smoothie

No-Cook Vanilla Cinamon Granola

Quick Detox Soup

Chicken Bruschetta

How to make Cauliflower Fried Rice

Week 4 Kitchen Demo

<div class="tableWrapper"><div class="tableWrapper"><div class="tableWrapper"><table style="min-width: 176px;"><colgroup><col style="width: 151px;"><col></colgroup><tbody><tr><td colspan="1" rowspan="1" colwidth="151" style="width: 151px;"><p><span class="font-semibold" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; --tw-font-weight: 600;"><strong>Format</strong></span></p></td><td colspan="1" rowspan="1"><p>4 weekly modules, self-study, delivered through our private online platform</p></td></tr><tr><td colspan="1" rowspan="1" colwidth="151" style="width: 151px;"><p><span class="font-semibold" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; --tw-font-weight: 600;"><strong>Start date</strong></span></p></td><td colspan="1" rowspan="1"><p>Rolling start. Begin whenever you're ready. Your 8 weeks start the day you enrol</p></td></tr><tr><td colspan="1" rowspan="1" colwidth="151" style="width: 151px;"><p><span class="font-semibold" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; --tw-font-weight: 600;"><strong>Time commitment</strong></span></p></td><td colspan="1" rowspan="1"><p>Approximately 60–90 minutes per week (video lessons, workbook exercises, cooking demonstrations), plus daily habits that fit around your life</p></td></tr></tbody></table></div></div></div><h2 id="95cc5c20-7044-44ac-845e-29a4395e6c81" data-toc-id="95cc5c20-7044-44ac-845e-29a4395e6c81" style="text-align: left; font-size: 24px; line-height: 1.2;"><strong>Overview of the Course</strong></h2><p>Medications like semaglutide and tirzepatide (commonly called GLP-1 medications) are changing the way people approach weight management. While these medications can reduce hunger and support weight loss, long-term success still depends on building healthy nutrition and lifestyle habits.</p><p>The Success with GLP-1: Nutrition and Lifestyle Strategies for Weight Loss course is designed to help you understand how these medications work and how to support them with the right foods, habits, and strategies.</p><h2 id="b491f03e-692d-4a04-a305-c5f7c55b4575" data-toc-id="b491f03e-692d-4a04-a305-c5f7c55b4575" style="text-align: left; font-size: 24px; line-height: 1.2;"><strong>What You Will Learn</strong></h2><ul><li><p>How GLP-1 medications affect your appetite, digestion and blood sugar</p></li><li><p>How the right nutrition choices can help reduce common side effects.</p></li><li><p>Practical ways to build balanced meals that are rich in protein and fibre,</p></li><li><p>How to protect muscle mass during weight loss,</p></li><li><p>How to ensure you’re getting enough essential nutrients like calcium, iron and vitamin D.</p></li></ul><h2 id="1f1571e4-1cc5-45e2-b5c9-2e483923d918" data-toc-id="1f1571e4-1cc5-45e2-b5c9-2e483923d918" style="text-align: left; font-size: 24px; line-height: 1.2;"><strong>What’s Included</strong></h2><ul><li><p>Each module combines short bite-sized lessons so you can manage your time without getting overwhelmed.</p></li><li><p>Real-world tools you can apply right away such as crib sheets and trackers</p></li><li><p>Cooking demonstrations of 4 recipes each lesson</p></li><li><p>Weekly videos to teach you new kitchen skills</p></li><li><p>Simple, tasty and nutritious recipes,</p></li><li><p>Knowledge checks, and goal-setting exercises to help you build sustainable habits over time.</p></li></ul><h2 id="8b051b3b-422c-4e44-87fb-6677c77491dd" data-toc-id="8b051b3b-422c-4e44-87fb-6677c77491dd" style="text-align: left; font-size: 24px; line-height: 1.2;"><strong>By the End of the Course you will:-</strong></h2><ul><li><p>feel more confident that you can support your body while taking GLP-1 medications</p></li><li><p>know how to build balanced meals that promote fullness, energy and nutrient intake</p></li><li><p>be able to reduce the risk of common side effects by implementing new diet and lifestyle strategies</p></li><li><p>know how to protect muscle mass during weight loss</p></li><li><p>have a basis to implement long-term habits that support healthy weight management</p></li></ul><p></p><h2 id="5d724e4a-51ca-4d78-917c-3c5bce90e2f3" data-toc-id="5d724e4a-51ca-4d78-917c-3c5bce90e2f3" class="mt-6 mb-2 font-semibold text-xl" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 30px 0px 10px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; --tw-space-y-reverse: 0; margin-block: 0px 20px; --tw-font-weight: 600; color: oklch(0.145 0 0); font-family: ui-sans-serif, system-ui, sans-serif, &quot;Apple Color Emoji&quot;, &quot;Segoe UI Emoji&quot;, &quot;Segoe UI Symbol&quot;, &quot;Noto Color Emoji&quot;; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: oklch(1 0 0); text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: left; font-size: 24px; line-height: 1.2;"><strong>Who This Course Is For</strong></h2><blockquote><p><em>Whether you are currently taking a GLP-1 medication, considering one, or simply want to better understand how nutrition and lifestyle influence weight management, this course provides practical, science-based guidance to help you succeed.</em></p></blockquote><ul><li><p>You're currently using weight-loss injections (or have recently stopped) and you're worried about regain</p></li><li class="py-1 [&amp;&gt;p]:inline" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; padding-block: 5px;"><p>You've lost weight but feel like it could come back on at a moment’s notice</p></li><li class="py-1 [&amp;&gt;p]:inline" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; padding-block: 5px;"><p>You're looking for a natural, sustainable way to maintain your results without depending on medication foreverYou're tired of being told to "just eat less and move more" when you know there's more going on</p></li><li class="py-1 [&amp;&gt;p]:inline" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; padding-block: 5px;"><p>You want to understand what's actually driving your weight so you can fix it for good</p></li><li class="py-1 [&amp;&gt;p]:inline" style="box-sizing: border-box; border: 0px solid oklch(0.943 0 0); margin: 0px; padding: 0px; outline-color: oklab(0.708 0 0 / 0.5); scrollbar-color: auto; scrollbar-width: auto; padding-block: 5px;"><p>You've tried every diet and you're exhausted, you need something that actually fits your real life</p></li></ul><p></p>

This course suports people who are taking GLP-1 Medication s for Weightloss purposes.  You will learn evidence-based practices to help you lose fat rather than muscle mass and reduce the likelihood of regaining weight in future.

Success with GLP-1 Medications: Science, Nutrition and Sustainable Weightloss

Whether you are looking for ways to use your food as medicine, or if you want to improve your mental health and wellbeing naturally with art, craft and Mindfulness, you are sure to find a course here to suit you! 

Course content

Success with GLP-1 Medications: Science, Nutrition and Sustainable Weightloss

Simone Buehner