The book sorts its 56 recipes by the situation you are in tonight, not by course. This is how the finder is organized.
Show me every recipe.
What to do next: Two weeks already planned · The shopping list
In the book: Recipe finder, page 66 — the full answer continues there.
I have almost no time.
Makes 1 serving · 20 minutes
Per serving, approximately: 275 calories · 33 g protein · 12 g total carbohydrate · 11 g fat · 4 g fiber.
Allergen check: fish. Check all product labels.
Makes 1 serving · 15 minutes
Per serving, approximately: 240 calories · 26 g protein · 9 g total carbohydrate · 11 g fat · 2 g fiber.
Allergen check: shellfish. Check all product labels.
Makes 1 serving · 12 minutes
Per serving, approximately: 295 calories · 32 g protein · 17 g total carbohydrate · 11 g fat · 4 g fiber.
Allergen check: egg, wheat. Check all product labels.
Makes 1 serving · 15 minutes
What to do next: Kitchen shortcuts — in the book, page 144 · Two weeks already planned
In the book: Quick dinners, page 90 — the full answer continues there.
My stomach wants something quiet.
Makes 1 serving · 25 minutes
Per serving, approximately: 305 calories · 35 g protein · 29 g total carbohydrate · 5 g fat · 2 g fiber.
Allergen check: No major allergen identified in the basic ingredients. Check all product labels.
Makes 1 serving · 25 minutes
Per serving, approximately: 240 calories · 27 g protein · 29 g total carbohydrate · 3 g fat · 5 g fiber.
Allergen check: egg. Check all product labels.
Makes 1 serving · 25 minutes
Per serving, approximately: 345 calories · 34 g protein · 37 g total carbohydrate · 6 g fat · 2 g fiber.
Allergen check: fish. Check all product labels.
Makes 1 serving · 25 minutes
What to do next: If nausea is the reason · If you have been vomiting
In the book: Gentler options, page 104 — the full answer continues there.
I am cooking for the whole family.
Makes 4 servings · 45 minutes
Per serving, approximately: 405 calories · 38 g protein · 35 g total carbohydrate · 12 g fat · 5 g fiber.
Allergen check: No major allergen identified in the basic ingredients. Check all product labels.
Makes 1 serving · 20 minutes
Per serving, approximately: 460 calories · 46 g protein · 31 g total carbohydrate · 16 g fat · 5 g fiber.
Allergen check: egg, milk, wheat. Check all product labels.
Makes 1 serving · 20 minutes with cooked chicken
Per serving, approximately: 460 calories · 44 g protein · 34 g total carbohydrate · 16 g fat · 8 g fiber.
Allergen check: milk, wheat. Check all product labels.
Makes 1 serving · 30 minutes
In the book: Family favorites, page 121 — the full answer continues there.
I want something sweet.
Makes 1 serving · 5 minutes plus optional chilling
Per serving, approximately: 175 calories · 31 g protein · 13 g total carbohydrate · 2 g fat · 3 g fiber.
Allergen check: milk; may contain soy. Check all product labels.
Makes 1 serving · 10 minutes plus cooling
Per serving, approximately: 140 calories · 25 g protein · 8 g total carbohydrate · 1 g fat · 0 g fiber.
Allergen check: egg, milk; may contain soy. Check all product labels.
Makes 1 serving · 25 minutes
Per serving, approximately: 195 calories · 18 g protein · 32 g total carbohydrate · 1 g fat · 5 g fiber.
Allergen check: milk. Check all product labels.
In the book: Desserts, page 118.
What do the numbers under each recipe mean?
Calories are rounded to the nearest 5; protein, total carbohydrate, fat, and fiber to the nearest gram. Values use USDA FoodData Central reference foods plus stated package profiles for whey and red lentil pasta. They are estimates for the listed ingredients, not laboratory results. The menu totals are calculated before rounding, so adding displayed rounded values may differ slightly.
The reference whey provides 120 calories, 24 grams protein, 4 grams carbohydrate, and 1 gram fat per 31 grams of powder. The red lentil pasta reference provides 180 calories, 13 grams protein, 34 grams carbohydrate, 1.5 grams fat, and 6 grams fiber per 56 grams dry. These are calculation profiles, not required purchases or brand endorsements. Product labels can change.
In the book: What the numbers mean, page 65 — the full answer continues there.
Physician based in Spain, anesthesiologist and pain-management specialist, founder of FitDoctor, and a GLP-1 patient himself in 2024. Author of The GLP-1 Meal Map. About the author · Sources: US prescribing information and US public-health and professional sources, checked September 2026 and listed in the book.
The whole map, on paper and Kindle
Twelve situations, eighty routes, 56 recipes, two weeks of menus and a 12-week strength program. On Amazon now: Kindle $9.99, paperback $16.99. More about the book.
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Other situations
- I am starting this week
- I am barely eating
- I want somebody to organize my week
- My stomach has become the problem
- I have something else to fit in
- I want to keep my strength
- I am eating away from home
- The scale has stopped, or I am thinking about stopping
- Surgery, a procedure, or an appointment
- Somebody told me something and I do not know if it is true
- I want pages I can print and carry