Your personalized nutrition guide
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Saving your progress
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Venture Wellness
Personalized nutrition guide · Venture Wellness
This plan is built around your program and goals. Use the daily tracker to build consistency — progress follows pattern, not perfection.
How to measure your portions
1 PALM
Protein
1 palm = 1 portion
1 FIST
Vegetables
1 fist = 1 portion
CUPPED HAND
Carbs
1 cupped hand = 1 portion
1 THUMB
Fats
1 thumb = 1 portion
Your daily targets
Weekly portion tracker
Tap each bubble as you hit your portions Connecting...
Day Protein Vegetables Carbs Fats
How to adjust your plan

Not losing weight?

Remove 1 handful of carbs from 1–2 meals per day
Or remove 1 thumb of fat from 1–2 meals
Wait 2 full weeks before adjusting again

Losing muscle / feeling weak?

Add 1 extra palm of protein per day
Add 1 handful of carbs around workouts
Prioritize protein at every single meal

Too hungry between meals?

Add 1 palm of protein to your largest meal
Add 1–2 fists of veggies for volume
Drink 8–12 oz water before eating

Feeling too full / bloated?

Spread portions across 4–5 smaller meals
Reduce veggie volume temporarily if needed
Eat slowly — stop at 80% full
Choose the right foods
Hunger & fullness
Navigating restaurants

Your GLP-1 medication works by reducing appetite and slowing stomach emptying. These guidelines are designed to work with your medication — not fight it. Smaller portions and higher protein quality are the priority.

Managing common side effects
Nutrition priorities on GLP-1
⚠️ Contact your Venture Wellness provider if you are unable to tolerate adequate protein or fluids for more than 2–3 days, or if you experience severe nausea, vomiting, or abdominal pain.
Venture Wellness · 2342 Colony Crossing Place, Midlothian, VA · venturewellnessrva.com Julia Montgomery, DNP, FNP-BC · HSA/FSA accepted