The practical guide from FitDoctor

The GLP-1
Meal Map

A Doctor's Guide to Eating Well, Cooking Simply, and Building Strength.

56 everyday recipesTwo weeks of menusA 12-week strength plan

Carlos Fernández Ramos, MD · On Amazon now: Kindle $9.99, paperback $16.99.

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Cover of The GLP-1 Meal Map: a plate with sliced chicken, broccoli, and rice on a dark teal background

A map, not a lecture

You do not read this book from front to back. You tell it what is happening today, and it sends you to one concrete answer. Twelve situations, eighty routes, and every route ends on a page you can act on tonight.

  1. 1I am starting this week
  2. 2I am barely eating
  3. 3I want to cook something tonight
  4. 4I want somebody to organize my week
  5. 5My stomach has become the problem
  6. 6I have something else to fit in
  7. 7I want to keep my strength
  8. 8I am eating away from home
  9. 9The scale has stopped, or I am thinking about stopping
  10. 10Surgery, a procedure, or an appointment
  11. 11Somebody told me something and I do not know if it is true
  12. 12I want pages I can print and carry

What is inside

Your protein targetIn grams, and how to turn it into a plate you can actually finish when three bites feel like enough.
56 recipes, US measuresCalories and protein counted, ingredients from an ordinary American grocery store; two weeks of menus with their shopping lists.
The bad daysNausea, vomiting, reflux, constipation, diarrhea, dizziness, hair shedding. Symptom by symptom, warning signs first.
Keep your strength20 exercises you can do at home, no gym, and a 12-week program to keep your muscle while the weight comes down.
Your situationType 2 diabetes, menopause, blood pressure, thyroid, over 65, kidney disease, PCOS, vegetarian, "I do not cook."
The longer gameWhat to do when the scale stops, how to prepare for surgery or sedation, and for the day treatment changes.
Already here

The nine working pages and the Kit, printable

The pages from Chapter 14 — your prescription, your food and fluid plan, the three-day record, the low-blood-sugar plan, the strength session, the weekly review, the appointment page and more — laid out for Letter paper, plus the Kitchen & Training Kit (shopping lists, strength log, walking build, the plate). Free, no sign-up. Nothing on this site is required to use the book.

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Portrait of Carlos Fernández Ramos, MD

Who wrote it

Carlos Fernández Ramos is a physician based in Spain, an anesthesiologist and pain specialist, and the founder of FitDoctor. In 2024 he was a GLP-1 patient himself: he went from 227 to 172 pounds and built along the way the method he now uses with his patients. He writes wearing both hats, the doctor's and the patient's.

This book complements your clinician; it does not replace them. There are no medication adjustments and no promises about pounds. Decisions about your treatment are made with your prescriber.

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The book is on Amazon, as a Kindle edition and in paperback. This is its companion address: the printable working pages are here, and any correction to the text will be listed on the updates page.

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