Weekly Protein Tracker
A single-page weekly grid that tracks your protein intake by meal. See your whole week at a glance, hit your daily goal, and spot the patterns that matter.
See it in action — a realistic first month tracking protein on GLP-1s. Notice how Tuesday (injection day) is the hardest to hit target, and how protein shakes fill the gap on low-appetite days.
What's Included
Weekly Grid View
Meals as rows, days as columns — see your entire week's protein intake on one page. Patterns jump out immediately: which meals carry the load, which days fall short.
Per-Meal Tracking
Breakfast, lunch, dinner, and snacks each get their own row. Write what you ate and the protein grams — that's it. Simple enough to actually do every day.
Daily Goal Tracking
Set your personal protein target (with your provider's guidance) and check off each day you hit it. Daily totals roll into a weekly summary so you can see the big picture.
Protein Quick Reference
A built-in reference bar with 8 common protein sources and their gram values — chicken, eggs, yogurt, salmon, and more. No Googling mid-meal.
Here's something I wish someone had told me earlier: don't just Google "how much protein on Ozempic" and run with whatever number shows up. Those internet recommendations vary wildly — I've seen everything from 60g to 120g — and none of them account for your specific body, activity level, or health goals. The best thing I did was ask my provider for a referral to a registered dietitian. One conversation gave me a realistic, personalized target that I could actually hit while adjusting to the medication. That number goes in the "My Daily Goal" field. Everything else on this template is just the habit of tracking toward it.
You'll notice we don't suggest a specific protein target — and neither should any website. In many states, individualized nutrition guidance is legally restricted to licensed professionals like registered dietitians. But even where it's not, no website knows your medical history, your medications, or your body well enough to give you a number. The USDA's general recommendation for adults is about 0.8g of protein per kilogram of body weight — but on GLP-1 medication, your needs may be very different. We'd rather point you to someone who can actually help: a registered dietitian or your prescribing provider. That one conversation is worth more than any number you'll find online.
How to Use This Template
- 1 Get your number. Talk to your provider or a registered dietitian about your personal daily protein target. Write it in the "My Daily Goal" field.
- 2 Print in landscape. Each page covers one full week. Print a fresh copy every Sunday (or whenever your week starts).
- 3 Log after each meal. Write what you ate and roughly how many grams of protein. Use the reference bar at the top if you're not sure — it covers the most common sources.
- 4 Total up each day. Add your meals and snacks, write the daily total, and check the box if you hit your goal. Don't stress about perfect days — consistency matters more.
- 5 Review your week. Fill in the weekly summary and use the Wins & Patterns box to note what's working. Which meals consistently deliver the most protein? Where are the gaps? That's where to focus next week.
Get the Full Tracking Toolkit
This template is just one of 23. The full bundle gives you everything you need to track your entire GLP-1 journey.
Daily & Weekly
- Daily Check-In
- Weekly View
- Weekly Reflection
- Habit Streaks
Health Monitoring
- Side Effects
- Injection Sites
- Body Measurements
- Blood Work
- Sleep
Progress & Milestones
- 8-Week Tracker
- 12-Week Dashboard
- Progress Charts
- NSV Tracker
- Clothing Timeline
Nutrition & Lifestyle
- Protein Tracker
- Meal Planning
- Food Diary
- Exercise Log
- Hydration
Planning & Reference
- Appointment Prep
- Medication Supply
- Cost Tracker
- Support Network
Bonus
- Free access to every future template — as the toolkit grows, so does your bundle. No extra cost, ever.
- Request custom templates — need something specific? Reach out to Brandon and he'll build it for you.