Sturdy Shelf
On a GLP-1 and not hungry?
Eat Enough
What to eat, and how much, when a GLP-1 medication has switched off your hunger. And what to reach for on shot day.
29-page PDF · 75 mini-meals sorted by how you feel · a side-effect food map · a printable weekly tracker · 30-day money-back refund
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Where the numbers come from
The core numbers are cited to a 2025 clinical advisory, free to read on PubMed Central. Its societies didn't review or endorse this book.
Who wrote it, honestly
I'm not a doctor or a dietitian.
30-day money-back refund
Email within 30 days of purchase for a full refund through Gumroad.
Secure checkout on Gumroad
Gumroad handles the payment and any sales tax or VAT, and sends you the file.
Recipes assume you want to eat. This doesn't.
GLP-1 medications quiet your hunger. That's the point. It also makes it easy to eat far too little without noticing: too little protein, too little fluid, too little food. Fatigue, dizziness, constipation and hair loss all appear on the 2025 clinical advisory's table of reported side effects of these medications.
This isn't a meal plan. It's the advice scattered across hundreds of Reddit threads, put in one place, with the core numbers checked against that advisory, and sorted by how you feel. Set your numbers in five minutes, then open the page that matches today.
Eat Enough is general education, not medical or nutrition advice for you personally. Your prescriber and pharmacist stay in charge of your treatment.
What's inside (29-page PDF)
Your Numbers
Work out your daily protein, fluid and fiber targets, plus a minimum intake (the Floor), in about five minutes. One line you can keep on your phone.
Your first 7 days
Where to start if you're new, or your appetite just dropped again after a dose change.
The Can't-Face-Food Menu
75 mini-meals sorted by how you feel, not by time of day: when nothing sounds good, sip-able, protein that isn't meat or a shake, five-minute warm, grab-and-go, soft and gentle for nausea or reflux days, and actual meals for the good days.
The Side-Effect Food Map
What to eat on the days constipation, nausea, sulfur burps, reflux, fatigue, dizziness or hair shedding are the problem, with clear signs for when to call your prescriber instead.
The Undereating Alarm
A weekly early-warning checklist, the Floor Rule, and what to tell your prescriber.
The strength routine
Two 20-minute, no-equipment sessions, how to progress, and walking. Resistance training is part of what the advisory recommends alongside these medications.
Real Life
Eating out, what to order by cuisine, alcohol, travel, holidays, and what to say to people.
The Head Stuff
When the food noise stops, identity lag, other people, and plateaus.
Printable weekly tracker
To bring numbers, not guesses, to your next appointment.
Where the numbers come from
The core numbers (protein, the calorie levels behind the Floor, strength and aerobic targets) come from a 2025 joint advisory in the journal Obesity by the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. It's free to read on PubMed Central, and each of those numbers is cited to it, so you can check it yourself. The fiber and fluid figures come from general dietary guidance, listed in the book's sources. Those societies didn't write, review or endorse this book; I used their published advisory as a source. Tips that come from people on these medications are labeled as user-reported.
Who wrote it, honestly
Nora, on the Sturdy Shelf Instagram, is a fictional AI character. She had no part in this book. A real person is responsible for it, and the 'I' below is that person.
I'm not a doctor or a dietitian. I'm someone who trains most days and takes eating well seriously. I take one of these medications myself, and I wanted the same care applied to eating on a small appetite. I read hundreds of first-hand accounts that people on these medications have posted publicly, kept what came up again and again, and checked the core numbers against the advisory. That's why those numbers come from it, not from me, and why every question about your dose or medication goes back to your prescriber. This playbook gives no dosing advice and doesn't replace your care team.
Not the right fit if
You have a current or past eating disorder, are pregnant or breastfeeding, have kidney disease, have had bariatric surgery, or take insulin or a sulfonylurea (a type of diabetes tablet). If any of those is you, talk to your doctor or diabetes team before using it.
30-day money-back refund
If the book isn't useful to you, email me within 30 days of purchase and I'll refund you in full through Gumroad. This doesn't affect any rights you have under the law where you live.