Cook twice a week. Eat well every day, even with a small appetite.
Prep Once, Eat Small gives you two short prep sessions a week and small, high-protein portions ready in your fridge and freezer. Every meal of all 14 days is already planned.
- Instant PDF download
- 67 pages, 34 recipes
- 14-day money-back guarantee
- Built on USDA data & published guidance
When four bites feel like a full meal, "what's for dinner?" gets complicated.
This plan starts from the appetite you have right now: small portions, protein first, and food that's already made when you're hungry.
One simple rhythm for 14 days
You stop deciding what to eat every evening. The plan decides, and the freezer does the heavy lifting.
Cook twice a week
Four prep sessions of 60–90 minutes, each with a timed game plan and a shopping list with estimated costs.
Fill the fridge & freezer
Batch recipes go into small, labeled portions: some for the next few days, the rest straight into the freezer.
Heat, eat, repeat
Each day page tells you what to eat, how much protein it has, and what to thaw tonight for tomorrow.
A real, complete plan, not a list of recipes
Here are actual pages from the book.
- 4 prep sessions with timed, step-by-step game plans
- Shopping lists by aisle, with estimated costs
- 14 day pages: every meal, portion and protein number
- 34 recipes with calories, protein, carbs, fiber, fat and cost per portion
- Fridge & freezer life on every recipe, plus thaw reminders
- Bad-day swaps on every recipe for softer, gentler textures
- Dose-day and lazy-day plans, including no-cook meals
- Protein, fiber and texture guides, plus a simple strength routine
- A freezer head start: about 25 portions left for week 3
- Swaps, a 14-day tracker and Q&A
Day 1: small portions, steady protein
Everything below comes from your first prep session, so on Day 1 you only warm things up.
Nutrition is estimated from USDA FoodData Central values. The protein target sits inside the 80–120 g a day range suggested in a 2025 joint nutrition advisory for people on GLP-1 therapy.
An honest fit check
Great for you if…
- Your appetite is smaller than it used to be, and big plates feel like a chore
- You want more protein without forcing large meals
- You'd rather cook twice a week than every night
- You like clear steps: what to buy, what to cook, what to eat
- You want affordable, ordinary food from a normal supermarket
Probably not for you if…
- You need a clinical diet (for example for kidney disease) that your care team hasn't approved
- You're strictly vegan: a few recipes adapt, but most use eggs, dairy, fish or meat
- You want gourmet, from-scratch cooking every evening
- You're looking for a weight-loss promise: this is a way to eat well, not a guarantee of results
Built on published guidance, not diet trends
We're not doctors or dietitians, so we didn't invent the rules. We followed public guidance from medical and food-safety authorities, and calculated every number from USDA data.
These organizations publish the guidance we followed. They have not reviewed or endorsed this book.
Hi, we're Fer & Nico
We're a couple in our mid-thirties living abroad. A few years ago, Nico's gut started giving him trouble, and months of tests gave no clear answer. So we changed how we eat: simple Mediterranean-style food, more fish, less processed food, and protein at every meal. It worked, and it taught us how hard it is to eat well every day with two full-time jobs.
We don't take GLP-1 medication ourselves, but many friends around us do, and we watched them struggle with the same questions we once had. This book is our answer: the method we use, written out so anyone can follow it.
Fer & Nico
Prep Once, Eat Small: The GLP-1 Meal Prep Plan
- 4 timed prep sessions and shopping lists
- 14 day-by-day pages
- 34 recipes with full macros and costs
- Dose-day, lazy-day and bad-day options
- Instant 67-page PDF for phone, tablet or print
Before you buy
I'm not a confident cook. Is this for me?
Yes. Every prep session has a timed, step-by-step game plan that tells you what to start first, what to do while something simmers, and what goes into the fridge or freezer. The recipes use normal supermarket ingredients and basic equipment.
Is this for people on GLP-1 medications only?
No. It was designed around small appetites and higher protein, which is what many people on GLP-1 medications need, but anyone who wants small, protein-first portions and less nightly cooking can use it.
Is this medical advice?
No. It's an educational cookbook and meal plan built on published nutrition and food-safety guidance. It doesn't replace your prescriber or a registered dietitian, and the book tells you when to check with them first.
What if I can't eat much on some days?
Every recipe has a "bad-day swap" (softer, blended or sippable), and the book includes a dose-day plan, a lazy-day plan with no cooking at all, and a texture ladder for nausea-heavy days.
I'm cooking for two, or for a family.
Double the batch recipes and the shopping lists. The prep sessions take only about 15–20 minutes longer. The meals are ordinary, mild family food.
Dairy-free, vegetarian, or I don't like something?
Many recipes use Greek yogurt, cottage cheese and eggs for protein. The book has a swaps page (lactose-free options, other proteins, a vegetarian approach), and any main can replace any other main in the plan.
How do I get the book?
Right after you pay, you're taken to your download page. It's a 67-page PDF (US Letter) that works on any phone, tablet or computer, and you can print it. Bookmark the page: your link works for 30 days, and you can email us anytime if you lose it.
What if it's not for me?
Email us within 14 days of your purchase and we'll refund you in full. No forms, no questions to justify it.
Something else? Write to us at hello@eatsmallkitchen.com. We answer every message.
Try the first 3 days free
The 3-Day Starter is the real beginning of the plan, nothing cut down: the first prep session with its shopping list and game plan, the day pages for Days 1–3, and the 9 recipes they use (17 pages).
Download the free 3-day starter (PDF)No sign-up needed.