Affiliate Disclosure: This post may contain affiliate links. If you purchase through my links, I may earn a small commission at no extra cost to you. I only share products and services that I personally use, would try, or believe may be helpful to my readers.

Losing weight after 40 is not for the weak.

Between hormones, grief, stress, working from home, blood pressure concerns, perimenopause, and a metabolism that clearly did not get the memo, this journey has taught me a lot. And one thing I know for sure is this: if I am going to be on a GLP-1, I cannot just rely on the medicine to do all the work.

The shot may help with appetite, but it does not meal prep for me. It does not lift weights for me. It does not make me drink water. It does not magically build muscle.

That part is still on me.

My weight loss journey did not start with a GLP-1. It actually started with my doctor signing me up for weight loss surgery. I went through the whole process. I took the tests. I attended the nutrition class. I had the sleep study. I was approved for surgery.

Then life happened.

My son passed away, and after that, my mind was not on losing weight. It was not on eating right, working out, drinking water, or taking care of my health the way I needed to. It was on surviving. Grief will do that. It can pull you into a place where health goals feel small compared to just making it through the day.

Eventually, I did start a GLP-1. When I began, I was 270 pounds. After being on it for about a year, I got down to 203 pounds.

That was a huge accomplishment. I was proud of myself. I felt better. I looked better. I had hope again.

But then I stopped.

Part of the reason was money. I paid over $1,000 for a couple of months for Mounjaro before I found a compounded option. That kind of cost will make anybody sit down and start doing math like they are balancing the federal budget.

I also stopped because I thought I could do it on my own. I had lost the weight. I thought I had the habits. I thought I could maintain it without the medication.

Well, let’s just say my body had other plans.

After my birthday, I stopped taking it, and I eventually gained back about 25 pounds. I went back to my doctor, and he put me on phentermine. Later, we switched to phentermine and topiramate, which is basically a cheaper alternative to Qsymia when prescribed separately. My insurance would cover the separate medications, so financially, that made more sense.

It worked for a little while. But even with dosage changes, I eventually stalled around 215 pounds. My doctor would not increase the phentermine because of my blood pressure, and honestly, I respected that. Weight loss is important, but so is not playing games with your heart.

I also did not like how topiramate made me feel.

One good thing about being on topiramate, though, is that carbonated drinks started tasting flat to me. So I mostly drink water now. I may have one or two alcoholic drinks or a soda if I go out to a restaurant, but that is probably once a month or less.

No matter how little I ate, the scale would not move past that 215 mark. Looking back, I believe my body was fighting me. I work from home, I am knocking on 50, and I believe perimenopause was absolutely part of the equation.

Hormones can humble you real quick. One minute you are doing “everything right,” and the next minute your body is acting like it is holding a secret meeting you were not invited to.

My doctor eventually suggested going back on a GLP-1, but my insurance would not cover it. I told him I would go back to a compounded version, but he was against it. Then he left my insurance provider, which meant I had to start over from scratch with a new doctor.

During that time, I gained about 15 more pounds.

So I made the decision to go back on a GLP-1, and for now, it is a compounded one.

I currently use Mochi as my GLP-1 provider. If you are interested in checking them out, you can use referral code B6TD7V for $40 off.

I will say this clearly: this is my personal decision, not medical advice. Everybody needs to talk to their own doctor and do their own research. I also believe people need to be careful about where they get any medication from, especially compounded medications.

Here is a couple of before and afters (or let’s say in betweens…)

What I Have Learned This Time Around

This time, I am not treating the GLP-1 like a quick fix.

I am treating it like a tool.

I have learned that what works best for me is being active, eating better, lifting weights, drinking water, and increasing my protein.

Protein has become especially important for me because when your appetite is smaller, you have to make your meals count. I cannot just nibble all day and hope for the best. I need to make sure I am getting enough protein to help me stay full, support my muscles, and keep my energy steady.

I am not perfect. I am not eating like a fitness influencer with matching meal prep containers and a ring light pointed at my chicken breast.

I am a real woman, working from home, trying to lose weight, manage my health, and not let perimenopause take me out like a villain in a Lifetime movie.

So here are the high-protein foods, snacks, and simple eating habits that are helping me right now.

1. Premier Protein Almond Milk Shakes

I do not drink Fairlife. I drink the Premier Protein almond milk shakes.

I have tried other plant-based and non-dairy protein shakes, and I hated the taste. One in particular actually made me swell up. I do not know if I was allergic to something in it, because the sodium was not much different from some of the others, but my body clearly said, “Absolutely not.”

The Premier Protein almond milk shakes work better for me. They are easy, convenient, and helpful when I need protein but do not feel like eating a full meal.

On a GLP-1, there are days when I am not very hungry, but I still know I need to get something in my body. A protein shake helps me do that without forcing myself to eat a big meal.

2. Salads with Chicken

I eat salads almost every day.

That may sound boring to some people, but I actually like them. The key is making the salad filling enough so it does not feel like punishment food.

I usually add chicken on top to turn it into a real meal. A plain bowl of lettuce is not going to keep me satisfied. But a good salad with chicken, vegetables, and the right dressing can work.

This is one of my easiest go-to meals while on a GLP-1 because it gives me protein, vegetables, and volume without making me feel overly full.

Sometimes I use grilled chicken, rotisserie chicken, or whatever chicken I already have cooked. I am not trying to complicate this journey more than necessary. The simpler I make it, the more likely I am to stick with it.

3. Salads with Tuna Packets

Tuna packets are another favorite because they are quick, easy, and high in protein.

I can put tuna packets on top of a salad and have lunch without making a big production out of it. That matters when you work from home and still somehow feel like you do not have time to cook.

I like tuna packets because they are easy to keep in the pantry, and they make it harder for me to say, “There’s nothing to eat.”

Because yes, there is. It is just not cake.

Tuna also works when I want something light but still filling. I can add it to a salad, eat it with cucumbers, or have it with a few crackers if I need something quick.

4. Chicken Bowls and Chipotle

I love, love Chipotle.

Real talk: I will probably order it once a week. Down the road, I may limit it more, but right now, I am trying to be realistic.

For me, Chipotle can still fit into my weight loss journey if I make better choices. I can get a bowl or salad with chicken, beans, vegetables, salsa, and skip or reduce the extras that add up quickly.

Is it perfect? No.

Is it better than ordering something greasy and pretending calories do not count because I had a stressful day? Absolutely.

One thing I am learning is that I do not have to make every meal “diet food.” I just need to make better choices more often than not. If I can order something I enjoy and still make protein the star of the meal, that is a win.

5. Greek Yogurt with Blueberries

Blueberries are one of my favorite foods. I could eat them every single day of my life.

Blueberries are not high in protein by themselves, but they pair well with protein foods like Greek yogurt or a protein shake. I like them because they give me something sweet, fresh, and satisfying without making me feel like I am completely off track.

If I want something that feels like a treat, Greek yogurt with blueberries can work well. It gives me protein, sweetness, and something that feels a little more special than just grabbing whatever is in the pantry.

I also like that blueberries are easy. No peeling, chopping, cooking, or fooling around. Just wash them and eat. That is my kind of snack.

6. Granola Bars

I eat granola bars, and they are one of my easy grab-and-go snacks.

Now, not all granola bars are high in protein. Some are basically candy bars wearing hiking boots. So I do try to pay attention to the label and choose ones that make sense for my goals.

Granola bars are convenient when I need something quick, especially if I am out, busy, or just need a small snack. I know there are “cleaner” options out there, but I am also a real person living a real life. Sometimes convenience matters.

For me, the goal is not perfection. The goal is making better choices that I can actually repeat.

7. Protein Bars

Protein bars are helpful when I want something easy and portable.

I do not want to rely on them too much, but they have their place. Sometimes I need something I can throw in my bag, eat between errands, or have when I am not hungry enough for a full meal.

The main thing is checking the sugar, protein, and calories. Some protein bars sound healthy, but once you read the label, you realize they are doing a little too much.

I like having a few protein bars around because they help me avoid skipping food completely. On a GLP-1, I may not always feel hungry, but that does not mean my body does not need fuel.

8. Pork Rinds and Other Crunchy Snacks

Sometimes I want crunch.

Not everything can be soft foods, shakes, and salads. Sometimes I want something salty and snacky. That is where pork rinds can come in.

Pork rinds are not something I would call a health food, but they can be a low-carb crunchy snack when I want something salty and satisfying. As with anything, I try not to overdo it, because sodium can add up quickly, especially with blood pressure concerns.

I also sometimes look for other high-protein crunchy snacks, but I have to be honest: taste matters. I am not going to keep eating something that tastes like seasoned cardboard just because the label says it is healthy.

That is where a lot of “diet food” loses me. I need my food to work for my goals, but it still has to taste like food.

9. Bananas

Bananas are not high in protein, but they are part of my routine, so I want to mention them.

I mostly eat bananas because of the potassium. My blood pressure medicine can deplete potassium, so bananas are one of the foods I keep in rotation.

This is one of those things where I have to think about my whole health, not just weight loss. I am not just trying to be smaller. I am trying to be healthier.

And that means paying attention to what my body needs.

Sometimes we get so focused on calories, carbs, protein, and the scale that we forget our body is a whole system. Blood pressure matters. Energy matters. Digestion matters. Strength matters. How we feel matters.

10. Coffee, Tea, and Water

This is not a high-protein food, but it is a big part of my routine, so I am including it.

I drink coffee and tea every day with two packets of stevia. If I do not have stevia, I do not sweeten it. I am not adding five different syrups, whipped cream, caramel drizzle, and calling it coffee. At that point, ma’am, that is dessert with caffeine.

I also drink water all day, every day.

This has probably been one of the biggest habits that helps me. I still enjoy myself when I go out to eat, but most days, I am drinking water, coffee, and tea.

One good thing that came out of my time on topiramate is that carbonated drinks started tasting flat. That helped me let go of soda more than I probably would have on my own.

Now, I mostly drink water. If I go out to a restaurant, I may have one or two alcoholic drinks or a soda, but that is probably once a month or even less.

Foods I Know Are High Protein, But I Personally Do Not Eat

I want to be honest with my readers: there are some high-protein foods that people always recommend that I personally do not eat.

I do not eat eggs.

I do not eat cottage cheese.

Both can be great high-protein options for people who like them. They are affordable, easy, and popular in weight loss meal plans. But they are not part of my personal routine, and I am not going to sit here and pretend I am meal prepping boiled eggs and cottage cheese bowls when I am not.

That is the thing about this journey. You have to find foods that actually work for you.

Not the imaginary version of you.

The real you.

Because the imaginary version of me might eat boiled eggs, cottage cheese, and plain grilled fish every day.

The real me is over here with tuna packets, chicken salads, protein shakes, blueberries, Chipotle, and stevia in my coffee.

And honestly, that is okay.

My Simple GLP-1 Food Rule

Right now, I try to ask myself:

Where is my protein coming from?

That question helps me make better choices.

If I am having a salad, I add chicken or tuna.

If I need something quick, I reach for a protein shake.

If I want something sweet, I may pair blueberries with Greek yogurt.

If I order Chipotle, I try to build the meal around protein and not let every topping jump into the bowl like it paid rent.

I am not perfect, but I am more intentional now.

And honestly, that is progress.

What I Am Doing Differently This Time

This time, I am not just trying to lose weight.

I am trying to build a lifestyle I can maintain.

I work from home, so I have to fight a sedentary lifestyle. I am almost 50, so I know menopause is coming whether I invite it or not. I also know my body does not respond the way it did when I was younger.

That means I have to be more intentional.

I need to move more.

I need to lift weights.

I need to eat enough protein.

I need to drink water.

I need to stop acting like “barely eating” is the same as being healthy.

Because it is not.

When I was stalled at 215 pounds, I kept thinking, “How can I be eating this little and not losing weight?” But I am learning that eating very little is not the same as nourishing my body. My body still needs protein, strength, movement, and consistency.

I am also learning that my habits have to match this stage of life. What worked in my 30s may not work now. I cannot ignore perimenopause, hormones, stress, grief, blood pressure, or the fact that I spend a lot of time sitting because I work from home.

I have to work with my real life, not some fantasy schedule where I wake up at 5 a.m., meditate, make a perfect breakfast, walk five miles, and prepare salmon in a glass container before sunrise.

That sounds lovely.

That is also not my current ministry.

A Simple Day of Eating for Me on a GLP-1

Every day is not the same, but a realistic day may look something like this:

Coffee or tea with two packets of stevia.

A Premier Protein almond milk shake if I am not very hungry.

A salad with chicken or tuna for lunch.

Blueberries or a granola bar as a snack.

A chicken bowl, another salad, or Chipotle for dinner.

Water all day.

Is it perfect? No.

But it is realistic. And realistic is what keeps me from quitting.

Final Thoughts

If you are on a GLP-1 or thinking about starting one, please know this: you are not lazy, and you are not cheating.

Weight loss is complicated. Hormones, grief, stress, medication, age, lifestyle, sleep, and health conditions can all play a role.

But also know this: the medication is not the whole plan.

You still need to learn what foods work for your body. You still need protein. You still need water. You still need movement. You still need strength training. You still need habits you can live with when life gets hard.

For me, this journey has not been straight.

I have lost weight, gained weight, restarted, stalled, changed medications, changed doctors, and had to learn some things the hard way.

But I am still here.

And I am still choosing myself.

Sometimes the win is not just the number on the scale.

Sometimes the win is deciding, again and again, that you are worth taking care of.

Helpful Links Mentioned in This Post

Mochi GLP-1 Provider: https://joinmochi.com
Use referral code B6TD7V for $40 off.

Premier Protein Almond Milk Shakes: https://amzn.to/49MwMhK

Tuna Packets: https://amzn.to/4dXA8ky

Granola Bars: https://amzn.to/3PEc4d1

Pork Rinds: https://amzn.to/4wS50KT