Protein, before everything else.
A third of the weight lost on a GLP-1 can be muscle. Steady's protein tracker keeps that number small.
Appetite drops fast on a GLP-1. So does the body's interest in protein. Across the registration trials of semaglutide and tirzepatide, roughly 30 to 40 percent of the weight lost was lean mass, not fat. Steady is built to make that number smaller.
Protein is the first metric on the home screen. The daily target is set from your goal weight and your activity level, following the clinical literature on lean-mass preservation in caloric deficit, typically 1.2 to 1.6 grams per kilogram of goal body weight, which for most women lands near 120 grams.
Logging takes seconds. A food search powered by USDA and Open Food Facts. A barcode scanner for the items you eat most. Saved meals so the second time you log Greek yoghurt with berries, it is one tap. The weekly scorecard shows protein next to water, fibre, and dose adherence, the four lines that protect muscle on a GLP-1.
Built around how this medication actually works.
A daily target, not a guess
Set by your goal weight, your activity, and your dose. Updated as your plan changes.
Foods you already eat
USDA + Open Food Facts food database. Barcode scanner. Custom foods. Saved meals.
Weekly scorecard
Protein, water, fibre, dose adherence, four rings, one glance. The shape of the muscle-protecting week.
Coach that reads your protein
Ask the coach how to add 30 grams before bed. It knows what you ate today.
What the studies actually say.
Evidence-based summaries of the papers that informed every part of this page. Each article cites its sources.
Why 120 grams of protein matters when you can barely eat breakfast
A third of the weight lost on a GLP-1 can be muscle. Here's what the research says about protecting lean mass when appetite disappears.
Muscle on a GLP-1: the 2-hour-a-week rule that changes everything
Protein alone slows muscle loss. Protein plus two short resistance sessions a week preserves it. The evidence, and a practical starting plan.
Strength training on a GLP-1: a programme that fits a tired, hungry body
You don't need a gym membership. You need two sessions a week, each twenty to thirty minutes, that hit the muscles your body would otherwise quietly let go of. Here is the…
GLP-1 fatigue: why month two flattens you, and what to do about it
The exhaustion that hits at week six is one of the least talked-about side effects of GLP-1s. Here is the math behind it, not enough food, not enough protein, not enough…
Hydration on a GLP-1: why your thirst is lying and what to do about it
The drug doesn't only quiet hunger. It quiets thirst too. The result is a low-grade dehydration that drives nausea, fatigue, constipation, and headaches. Here is the simple rule…
What to eat on Ozempic: a protein-first plate for women on a GLP-1
You are eating far less on a GLP-1, so every bite has to earn its place. Here is the simple, protein-first way to eat on Ozempic, Wegovy, Mounjaro or Zepbound, without the…
Eating less on a GLP-1: how to avoid nutrient gaps when appetite is low
When you eat a fraction of what you used to, it is easy to fall short on protein, iron, calcium and B12. Here is how women can keep the nutrients in while the calories come down.
Exercise on a GLP-1: how much cardio, how much strength, on a tired body
You do not need to punish yourself to protect your results on a GLP-1. Here is the realistic split of strength and cardio for women, built around a lower-energy body.
The GLP-1 Diet Meal Plan: 7 Day Protein-First Template for Women
A free GLP-1 diet meal plan: 7 day protein-first template for women, with real portions, a shopping list, and a lower-fibre version for nausea days.
GLP-1 breakfast high protein ideas: 10 that work when you're not hungry
GLP-1 breakfast high protein ideas with real gram counts: 10 cold, savoury and sippable options for mornings when nothing sounds good.
Fibre on GLP-1: The Constipation Fix, and How to Reach 25-35g Without Bloating
Fibre on GLP-1 constipation: why the medication hardens stool, how to reach 25-35g a day without bloating, and when psyllium actually helps.
Get your GLP-1 numbers and a 3 day plan. Free.
Built around how your body actually works on Ozempic, Wegovy, Mounjaro and Zepbound. iPhone only, for now.