“All of our eBooks will be available to download in the YouTube video description when their respective videos are released. For example, once the Ultimate Italian GLP-1 Diet Plans video is uploaded to YouTube, the matching eBook will also be available to download in the description.”
Whether you’re using Mounjaro, Zepbound, Metformin — or simply looking for more structure in your eating — this book was created with you in mind. Medications that influence appetite can change how you eat. Portions may feel smaller. Hunger cues may shift. Some foods may sit differently than they once did. That doesn’t mean meals should feel restrictive, bland, or confusing.
This book is built around a simple principle:21 British High-Protein, Portion-Controlled Recipes for GLP-1 & Metformin Users.One of 10 Free E-Books From JusFood containing 7-Day Meal Plans with Simple Recipes & Shopping Lists. Balanced, protein-forward meals that work with your appetite — not against it. Inside, you’ll find internationally inspired meal plans designed to help you:
• Prioritise protein
• Build balanced plates
• Moderate carbohydrates naturally
• Support steady energy
• Reduce decision fatigue
No extremes. No complicated macro tracking. No unrealistic “diet culture” rules. Just structured, flavourful meals designed for real life.
Italian Meal Plan
Italian comfort — made lighter and more balanced.
This plan keeps the heart of Italian cooking: tomato-based sauces, grilled meats, herbs, and simple ingredients. Traditional pasta-heavy dishes are adjusted with vegetable alternatives and portion awareness.
Protein remains central, while fresh produce and Mediterranean staples add depth and satisfaction.
A way to enjoy Italian favourites without feeling overfull.
Recipe videos available on my YouTube channel Jus Food at www.youtube.com/@JusFoodvlog
“Core protein breakfasts repeat across plans intentionally to simplify shopping and reduce decision fatigue.”
Caprese Chicken Salad
Italian 7-Day Meal Plan
| Day | Breakfast (Protein-First) | Lunch (Low-Carb) | Dinner (Grilled & Fresh) |
| 1 | Greek Yogurt, Almonds & Cinnamon | Caprese Chicken Salad | Lemon Garlic Chicken & Courgette |
| 2 | 2 Eggs, Spinach & Parmesan | Tuna, Olive & Rocket Bowl | Beef Meatballs in Tomato & Herb Sauce |
| 3 | Ricotta & Berries | Turkey & Roasted Pepper Plate | Baked Salmon & Green Beans |
| 4 | Greek Yogurt & Flax | Mozzarella & Tomato Salad | Italian Lamb Meatballs in Herb Sauce |
| 5 | 2 Eggs with Tomato & Basil | Chicken Pesto Bowl | Mediterranean Beef & Aubergine |
| 6 | Greek Yogurt & Almonds | Sardine & Cucumber Plate | Garlic Prawns & Spinach |
| 7 | 2 Eggs & Parmesan | Leftover Protein Salad | Roast Chicken Thighs, Peppers & Herbs |
Free Download from our YouTube channel JusFood