Nutrition for a smaller appetite, and for what comes after
Four parts. Every meal.
Your appetite has changed. What your body needs has not. SteadyFour is one simple plate, built by a clinical nutritionist, that helps you eat well now and keep going when your appetite comes back.
In plain words
What should you eat on a GLP-1 medicine?
Build each meal from four parts: non-starchy vegetables on half the plate, lean protein on a quarter and eaten first, a high-fibre carbohydrate on the other quarter, and a thumb of healthy fat. If a full plate feels like too much, use a smaller plate. Keep the shape.
01 · The SteadyFour Plate
One plate. Four parts.
You don't need to count everything. Build each meal on this shape and the numbers mostly take care of themselves.
Lean Protein
Fish, chicken, eggs, tofu, Greek yoghurt, legumes. Your palm is a useful guide.
Non-Starchy Veg
Leafy greens, broccoli, zucchini. Cook them if raw feels hard to digest.
High-Fibre Carbs
Oats, quinoa, brown rice, sweet potato, lentils, berries.
Healthy Fat
Olive oil, avocado, nuts, seeds. Keep it small — too much can bring on nausea.
02 · Start where you are
Two moments. The same four parts.
My appetite is smaller
A normal plate feels like too much, and some days food doesn't appeal at all. Start by shrinking the plate, not the protein.
Start with the plate checkMy appetite is coming back
You're thinking about stopping, or you already have, and the hunger is louder. The same four parts still apply. Now we practise them.
Take the Noise MeterI'm not on a medicine
The plate works for anyone who wants steadier meals and steadier energy.
See the four parts
03 · From the clinic
Lower appetite doesn't mean lower needs.
“In clinic I see the same pattern again and again. People are so focused on eating less that they are no longer eating enough of what their body needs. Energy dips, strength slips, digestion gets uncomfortable. Most of it comes down to what ends up on a much smaller plate.”
Caryn Levick, Clinical Nutritionist and Naturopath
What we promise, and what we don't
We are never anti-medication. A medicine is a legitimate tool, and decisions about it belong to you and your prescriber.
We don't promise a number on the scale, now or later.
We don't name or sell medicines.
We do give you a shape for every meal that you can keep for life.
04 · Free to use
Small tools for real days
05 · Opening January 2027
A daily companion whose goal is confidence, not a number.
A four-tap check-in, a Right Now button for craving moments, a weekly letter and short videos from Caryn, and a private room hosted by people who have been where you are. Weight is never one of the four prompts.
SteadyFour in real life
Four parts. Every meal. A shape you can keep.
Not a diet. Not a restriction. Just one plate, built for a smaller appetite now and a steadier one later.
06 · The Journal
Answers first
GLP-1 Diet: Foods to Include and Foods To Avoid
A comprehensive, evidence-informed guide on how to optimise your diet for GLP-1 medications — ensuring nutrient adequacy, preserving muscle, and managing side effects.
Hydration and Steady Energy, All Day Long
Why fluid and electrolyte rhythm matters on a GLP-1 journey, and simple ways to stay comfortably hydrated without forcing litres of water or complicated plans.
Protein and Lean Mass: Support That Fits Your Real Life
Why protein matters through every phase of a GLP-1 journey, and simple, food-first ways to meet your needs without harsh restriction or complicated tracking.