The After PlanWhat's insideEveryday lifeQuestions

The jab quiets your appetite. This is the plan for when it comes back.

In four weeks, build a routine that holds when the hunger comes back. Answer a few questions and get a plan for your stage: on it, stepping down, or off it.

Build my plan

Takes about 3 minutes. One-off payment, no subscription.

Meals, shopping and strength for the weeks after

One page a week, written for a small appetite and a UK kitchen

Protein-first plates

A daily protein range for your weight, split across the meals you actually eat

Shopping made simple

Lists in grams for UK supermarkets, built to reuse ingredients across the week

Fifteen minutes of strength

A short home routine, twice a week, to look after your muscle

The 3 Anchors

Three habits the whole plan hangs on

Eat by the clockSet meal times, hungry or not. It stops under-eating on the injections and long gaps after them.
Protein firstA protein food at every meal, eaten before anything else, up to a daily range worked out for your weight.
A plan for hungry daysWritten in advance: fluid, a planned snack, extra vegetables, same meal times.

Small plates, steady weeks

What the four weeks look like in an ordinary life

Week 1: Steady

Week 2: Protein on autopilot

Two short strength sessions

Protein first. If you stop halfway through the plate, you have still had the part that matters most.From chapter 3, Your protein target
Hunger coming back is expected. The plan has a page for that day.From chapter 7, When the hunger returns

Week 3: Hungry days

Week 4: Your routine

The printed fridge sheet held on a fridge door with a magnet

The fridge sheet

Three tracksUK foods and gramsA4 print versionPay once

Eat well on a lower dose, or none

Your plan follows the stage you are in and the food you already buy

Build my plan

Frequently asked questions

Is this a subscription?

No. You pay once and download the plan. Nothing renews.

I'm still on the injections. Is it for me?

Yes. There are three tracks: still using them, stepping down your dose, and stopped.

Will it tell me how to change my dose?

No. The plan covers food and habits. Your dose stays between you and your prescriber.

Will it stop me regaining weight?

No plan can promise that. Regain after stopping is common, and this one gives you a routine to work from.

I'm vegetarian or gluten free. Will it work for me?

Yes. Every purchase includes four versions of the plan: standard, vegetarian, gluten-free and vegetarian gluten-free. Each has a swaps page for other foods you avoid.

Can I print it?

Yes. You get a full-colour PDF for your phone or tablet and an A4 version made for printing.

What is it based on?

A 2025 advisory from four medical and nutrition societies, NICE guidance and patient information used in the NHS.