“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.
Portuguese Meal Plan
Hearty, rustic dishes with thoughtful balance.
Grilled meats, stews, and paprika-infused recipes form the foundation of this Portuguese-inspired plan. Traditional comfort is preserved while portions are moderated and vegetables take a stronger role.
Meals are satisfying without excess heaviness, supporting steady appetite control.
A grounded, flavourful approach to balanced eating.
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.”
Portuguese 7-Day Meal Plan
| Day | Breakfast (Protein-First) | Lunch (Low-Carb) | Dinner (Grilled & Traditional) |
| 1 | Greek Yogurt, Almonds & Cinnamon | Chicken, Olive & Tomato Salad | Piri-Piri Chicken with Greens |
| 2 | 2 Eggs with Spinach & Cheese | Tuna & Pepper Plate | Portuguese Beef & Garlic Skillet |
| 3 | Cottage Cheese & Berries | Sardines & Cucumber Bowl | Baked Cod with Tomatoes & Herbs |
| 4 | Greek Yogurt & Flax | Turkey & Roasted Pepper Salad | Garlic Prawns with Courgette |
| 5 | 2 Eggs with Tomato & Oregano | Chicken & Rocket Plate | Pork with Paprika & Green Beans |
| 6 | Almond & Yoghurt Protein Bowl | Smoked Mackerel & Salad | Portuguese Beef Meatballs in Tomato Sauce |
| 7 | Spinach & Cheese Omelette | Leftover Protein Salad | Roast Chicken Thighs with Peppers & Herbs |
Free Download from our YouTube channel JusFood