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"><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></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>You're taking the medication. You're losing weight. But you're also nauseous, exhausted, and worried about what happens when you stop. You didn't get a plan with your prescription. This is that plan.</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 your GLP-1 Medication actually works</p></li><li><p>What the difference is between the most common medications</p></li><li><p>How GLP-1 medications affect your appetite, digestion and blood sugar</p></li><li><p>How the right nutrition choices can reduce common side effects</p></li><li><p>Practical ways to build balanced meals 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: calcium, iron, 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>Short, bite-sized video lessons — fit them into a busy week</p></li><li><p>Cooking demonstrations: 4 recipes per lesson, new kitchen skills each week</p></li><li><p>Quick-reference guides and trackers you can use immediately</p></li><li><p>Simple, tasty, nutritious recipes</p></li><li><p>Knowledge checks and goal-setting exercises to turn learning into habits</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</strong></h2><ul><li><p>Build balanced meals that keep you full, energised and nourished — even on low appetite</p></li><li><p>Reduce or eliminate the most common side effects through diet and lifestyle adjustments</p></li><li><p>Protect muscle mass while losing fat</p></li><li><p>Have a clear long-term strategy so the weight stays off when you taper</p></li></ul><p></p><p class="mt-6 mb-2 font-semibold text-xl" id="5d724e4a-51ca-4d78-917c-3c5bce90e2f3" 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;"><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>Who This Is For</strong></span></p><ul><li><p>You're currently taking Mounjaro, Wegovy or Ozempic — or you've recently stopped</p></li><li><p>You've lost weight but feel depleted, exhausted, or worried it'll come back</p></li><li><p>You want a plan that fits your real life — including simple, no-cook options for the days when shopping and cooking feel impossible</p></li><li><p>You're ready to invest in your long-term health, not just find a ‘quick fix’</p></li></ul><p></p><h2 id="8a8f099d-df38-4602-8570-f5543fe3a3f0" data-toc-id="8a8f099d-df38-4602-8570-f5543fe3a3f0" 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-space-y-reverse: 0; margin-block: 0px 20px; 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;"><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>Who This Is Not For</strong></span></h2><ul><li><p>You're not on a GLP-1 medication</p></li><li><p>You're looking for a quick fix with no intention of building lasting habits</p></li><li><p>You want someone to tell you the medication is bad and you should stop taking it</p></li></ul><h2 id="b3fd490a-8fab-4174-9b55-28f6f4dfed07" data-toc-id="b3fd490a-8fab-4174-9b55-28f6f4dfed07" style="text-align: left; font-size: 24px; line-height: 1.2;"><strong>About Your Tutor</strong></h2><p>Simone Buehner has nearly 30 years of experience in natural healthcare. She is a Senior Associate of the Royal Society of Medicine, a member of the Institute for Functional Medicine, and holds qualifications in Chinese Medicine, Nutritional Therapy, Western Herbalism and more.</p><p>She has spent her career helping people understand what their bodies need and translating complex science into simple, practical, everyday habits.&nbsp; She has teamed up with Jeannie Petrucci, Licensed Nutritionist at Living Plate Rx and her credentialed chefs to bring you this inspirational course.&nbsp;</p><p>Click here for Simone’s full biography →</p><h2 id="bf61deae-c198-4c5f-8c78-a4ec12420759" data-toc-id="bf61deae-c198-4c5f-8c78-a4ec12420759" style="text-align: left; font-size: 24px; line-height: 1.2;"><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>Guarantee</strong></span></h2><blockquote><p id="e23dcbdd-36c3-4c61-a828-a3196313aa75" 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; color: oklch(0.556 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-size: 20px; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; 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;">Finish the course and submit  your SMART Goals.&nbsp; If you don't feel more confident and in control, email us and we'll give you a free month of the meal plan plus a one-to-one email consultation to help get you on track.</p></blockquote><h2 id="38507d9b-275d-48a8-a706-046313d1321c" data-toc-id="38507d9b-275d-48a8-a706-046313d1321c" 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; color: oklch(0.556 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;"><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>Ready?</strong></span></h2><p id="a0689726-c1db-42aa-8b52-f0cbb8d5b13e" 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-space-y-reverse: 0; margin-block: 0px 20px; 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-size: 20px; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; 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;">If you are on Mounjaro, Wegovy or Ozempic this 4-week plan to lose fat, protect muscle, manage side-effects and keep the weight off is the missing piece that can help you to become one of the 20% of people who do not regain the weight when they come off the medication.&nbsp; Start your evidence-based functional medicine approach to lasting weight loss today for just £29. </p><p 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-space-y-reverse: 0; margin-block: 0px 20px; 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-size: 20px; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; 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;">This month decides the next twelve. Don’t miss out!</p>

On Mounjaro, Wegovy or Ozempic? A 4-week plan to lose fat, protect muscle, manage side-effects and keep the weight off. An evidence-based functional medicine approach to lasting weight loss. £29. This month decides the next twelve.

Lose Fat, Not Muscle on Mounjaro, Wegovy & Ozempic. 

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

Lose Fat, Not Muscle on Mounjaro, Wegovy & Ozempic.

Simone Buehner