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Your GLP-1 Toolkit — Ready to Print
The same fill-in pages from Semaglutide & GLP-1 for Seniors. Print them at home, fill them in, and bring them to your doctor. No sign-up, no cost.
Losing weight after 60 works best with a plan. These printable tools turn the book’s week-by-week system into pages you can actually use — on the fridge, in your bag, across the exam-room desk.
Print any page as many times as you need. They organize information; they are not medical advice — always work with your own doctor.
The Complete Toolkit Pack
All 7 fill-in tools in one file: first-visit checklist, medication list, 12-week roadmap, weekly dashboard, side-effect log, doctor-visit prep sheet, and maintenance week.
Weekly Tracker
One clean page to print every week: weight, strength, hydration, symptoms, and your questions for the doctor. The heart of the system.
Doctor-Visit Checklist
What to bring, what to ask, and the numbers to share — so you walk into every appointment prepared and walk out with a clear plan.
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Get “The Protein-First Plate” — free
The one thing that protects your muscle on a GLP-1 is protein. Get a simple daily target, hand-size portions, a senior-friendly grocery list, and 3 easy high-protein mini-meals for a small appetite.
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Free printable bonus
The Protein-First Plate
Tip: press Ctrl+P (or Cmd+P) to print this or save it as a PDF.
Daily protein target
Example: a 160 lb adult aims for roughly 80 to 110 g/day. Kidney conditions change this, so ask your doctor.
Portions (use your hand)
- Palm = 25 to 30 g: chicken, fish, lean beef, tofu
- Cupped hand = 15 to 20 g: Greek yogurt, cottage cheese, beans
- Thumb = 6 to 8 g: cheese, nut butter (a booster)
Protein-first grocery list
- Eggs, Greek yogurt, cottage cheese, milk, ready-to-drink shakes
- Chicken, turkey, fish, canned tuna or salmon, lean beef
- Tofu, tempeh, beans, lentils, edamame
- Protein powder, nut butters, cheese sticks, hummus
The one habit that matters
Eat your protein FIRST at every meal, before the bread, rice, or potato. On a smaller appetite you fill up fast, so the protein has to go in while you still have room.
3 mini-meals for a small appetite
- Breakfast: 2 eggs + a Greek yogurt cup (about 28 g)
- Lunch: tuna or chicken on a small whole-grain wrap (about 30 g)
- Snack: cottage cheese + a protein shake (about 30 g)
From “Semaglutide & GLP-1 for Seniors” by Carol Bennett. Educational information to organize your food choices, not medical advice. Protein needs vary with kidney health. Confirm your targets with your own doctor or dietitian.
How to use them
- Print the pages you want (large type, easy to read and write on).
- Fill them in — a few minutes a week is the whole system.
- Bring them to your doctor. They’re at their most powerful across the exam-room desk.
From “Semaglutide & GLP-1 for Seniors” by Carol Bennett. These pages help you organize information and are not a substitute for professional medical advice. If you think you may be having a medical emergency, call your doctor or your local emergency number.