Your First 30 Days on a GLP-1
You have the medication and almost no instructions. This free, interactive checklist takes you week by week — dosing, side effects, protein, and what's normal — so you start Ozempic, Wegovy, Mounjaro, or Zepbound the right way. Your progress saves automatically.
The single biggest month-one mistake is having no plan — rushing the dose, under-eating protein, and quitting at the first stall. This checklist fixes all three. Tick each step as you go; when month one is done, Calqulate can carry the plan forward automatically.
The 30-day checklist
Work through it at your own pace. Each step is short, and some link to a free tool that does the math for you.
Your 30-day progress
0 of 23 steps done
Before your first shot
Day 0Week 1
Days 1–7Week 2
Days 8–14Week 3
Days 15–21Week 4
Days 22–30Want this to run itself? Save your doses, weight, and side effects in one place and get an adaptive plan for month two and beyond.
When to stop and call your doctor
Mild, fading side effects are expected. These are not — contact your prescriber or seek urgent care if you experience:
- Severe or persistent vomiting, or the inability to keep fluids down
- Severe stomach pain, especially pain that radiates to your back (possible pancreatitis)
- Signs of a gallbladder problem — pain in the upper-right belly, fever, or yellowing skin/eyes
- A rapid heartbeat, sweating, shakiness, or confusion (possible low blood sugar)
- Signs of a serious allergic reaction — swelling, trouble breathing, or a spreading rash
- Signs of dehydration — dizziness, very dark urine, or not urinating
This list is not exhaustive. When in doubt, always contact a healthcare professional.
The three things that decide your month one
Go slow on the dose
The lowest dose for a full 4 weeks isn't a delay — it's how you avoid the nausea that makes people quit. Tolerance first, dose later.
Protect your muscle
Eating far less makes protein and resistance training non-negotiable. Lose fat, keep muscle — that's the whole game on a GLP-1.
Stay ahead of the gut
Water, fiber, and daily walks prevent the constipation and dehydration behind most week-1 and week-2 misery.
Turn this checklist into an adaptive protocol
Month one builds the habits. Month two is where a plan that adapts to your body pays off — logging every dose, weight, and side effect, then adjusting your titration, protein, and training automatically.
- Log doses, weight, and side effects in one place
- A weekly plan that adapts to how you actually respond
- See fat-vs-muscle trends, not just the scale
- Free to start — no card required
Frequently Asked Questions
Common questions and answers about this calculator.
I got a GLP-1 prescription but no instructions. What do I do first?
Start by confirming your exact starting dose against your pen or vial (almost everyone begins at the lowest dose for the first 4 weeks), store it in the fridge, pick a consistent weekly injection day, and stock up on protein and water. The interactive checklist on this page walks you through every step in order.
What should I expect in the first month on Ozempic or Wegovy?
Expect a noticeable drop in appetite within the first week or two, and possible mild nausea, constipation, or fatigue that usually fades in days. Weight loss in month one is often modest and non-linear — a flat week around week 3 is normal. The goal of month one is tolerance and building habits, not maximum weight loss.
How much protein should I eat on a GLP-1?
Because you're eating much less, protein quality matters more. A common target is about 1.2–1.6 g of protein per kilogram of body weight per day to protect muscle while you lose fat. Prioritise protein first at every meal. Use the macro calculator to find your specific number.
When does the dose increase?
Most titration schedules step the dose up after 4 weeks, but only if side effects are manageable — the decision is your prescriber's, not automatic. Bring your logged symptoms to your appointment so you can decide together with real data.
Is this checklist medical advice?
No. It's general educational guidance to help you organise your first month. Always follow the specific dosing and instructions from your own prescriber and pharmacist, and contact them with any questions about your medication.
Tool Information
July 24, 2026
Dr. Jaydeep Sanghani
Meet Akabari
Dr. Jaydeep Sanghani
MBBS, MD, DNB(Anaesth.), PDCC(CCM), DrNB(CCM)
AIIMS Bhubaneswar · AIIMS Rishikesh
Critical care specialist and anesthesiologist with advanced training from AIIMS. Reviews health calculators at Calqulate to ensure medical accuracy and evidence-based standards.