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A 7-day GLP-1 starter plan you can print
By the Everlon founding team · · How we write and review health content
This 7-day GLP-1 starter plan gives you one small habit a day, taken from our starter guide on strength, protein and sleep. Print it, put it on the fridge, and tick off each day.
The plan
| Day | Today's habit | Done |
|---|---|---|
| Day one | Do the five strength moves once: sit to stand, counter push-ups, backpack rows, glute bridges, carries. | ☐ |
| Day two | Build breakfast around protein: eggs, Greek yogurt or cottage cheese. | ☐ |
| Day three | Pick one wake-up time and keep it every day from now on. | ☐ |
| Day four | Do the five strength moves again. Twice a week is the goal. | ☐ |
| Day five | Take a short walk after one meal. | ☐ |
| Day six | Make a grocery list with a protein food for every meal. | ☐ |
| Day seven | Look back: keep the habits that felt easiest, and pick one to add next week. | ☐ |
How to print it
Use your browser's Print option: the site's header and footer drop away, and the plan fits on one page.
After the first week
Repeat the week, or move on to the recipes: a five-minute breakfast, a lunch for busy days, easy snacks and a simple dinner, with a grocery list to match.
If you have a health condition or an injury, check with your doctor before starting a new routine. If you take a GLP-1 medicine, tell your provider about any side effects.
Sources
The plan uses the guide's own sources:
- Adult Activity: An Overview — CDC, accessed 2026-10-21
- About Sleep — CDC, accessed 2026-10-21
- Protein Foods — MyPlate, USDA, accessed 2026-10-21
Where to go next
Compounded medications are prepared by a state-licensed 503A compounding pharmacy and are not FDA-approved. The FDA does not review compounded drugs for safety, effectiveness, or quality before they are dispensed.
Individual results vary. Treatment is prescribed only when clinically appropriate, and a prescription is never guaranteed. This article is for education and is not a substitute for professional medical advice, diagnosis, or treatment. If this is a medical emergency, call 911.