MEALS NOT MACROS™
A personalized GLP-1 nutrition system that does the food math FOR you.
You'll know exactly what to eat + how much to support fat loss, protect muscle + fuel your body while your appetite changes on GLP-1.
Absolutely no complicated macro tracking.
You won't even do calorie math.
This is one clear plan, CUSTOMIZED TO YOUR BODY, to maximize your weight loss results with GLP-1.
YES, BUILD MY MEALS NOT MACROS PLANBuilt by Kellie Bader, PharmD + GLP-1 Nutrition Expert
Here's what you get with Meals NOT Macros™
A personalized nutrition plan built by a Doctor of Pharmacy + GLP-1 nutrition expert
- This is not a meal plan I threw together because it worked for me.
- It's not a random PDF full of "healthy meals."
- And I'm not going to tell you to "eat more protein" and leave you to figure out what that actually means.
I'm a Doctor of Pharmacy who has personally used GLP-1 medication, and I built Meals NOT Macros specifically around what women need while using these medications.
You'll fill out a quick assessment about your body, your goals + your activity level...
and I'll give you a personalized structure that tells you what foods to choose + how much to eat.
You break your plateau and lose the weight.
And you get access to me AFTER you get your plan
This is the part I think people seriously underestimate.
I'm not handing you a PDF and saying:
You'll also get access to the GLP-1 Hub, where I'm in the community throughout the day answering questions + helping you actually USE what I gave you.
So when you're a few days in and thinking:
You have someone who actually understands GLP-1 nutrition to ask.
Your personal Meals NOT Macros food structure
I already did the math for you.
Your protein, carbs + fats are worked into the plan and portioned around your unique GLP-1 specific needs, so you get the right amount of food and still lose weight.
You're not getting a macro target and then spending every meal trying to make the numbers fit.
You pick from the foods I put in your plan.
Build your meal.
Eat it.
Move on.
Options for the days you barely want to eat... AND the days your appetite comes back
Because your appetite on a GLP-1 doesn't feel the same every day.
The day after your shot might feel completely different from day five or six.
So I built your options around BOTH.
When you need smaller-volume foods that still give you solid nutrition, you'll know what to choose.
When you're hungrier and need something more satisfying, you'll know what to choose then too.
A grocery + meal prep system that tells you what to actually BUY
I don't want you standing in the grocery store with a cart full of random "healthy" food and no actual plan for it.
You'll know what to buy, how much you need + how to prep it so the week is already easier before Monday even starts.
40 recipes that actually work WITH your plan
You're not grabbing a random high-protein recipe from Pinterest and trying to figure out if it meets your goals.
These recipes were BUILT to work with the Meals NOT Macros structure, so you can make real food without turning dinner into a math problem.
Real-life guides for eating out, fast food, drinks + normal life
Because you're still going to:
go out to dinner/grab Chipotle/have drinks with friends/travel/have weeks where cooking is not happening 😂
I'll show you how to make those meals work too.
You're not paying $127 for a meal plan 🙄
You're getting a personalized GLP-1 nutrition system built specifically FOR YOU…
by a Doctor of Pharmacy, PLUS access to me while you use it.
That is a VERY different thing.
YES, BUILD MY MEALS NOT MACROS PLANHere's what Meals NOT Macros is doing for other women:
"I have been in a plateau for 6 months. It broke this week! Your plan is the missing link and it's working!"
"The gym I go to does InBody scans every 3 months. Since Nov, I've lost 1.5% body fat, -2 BMI, and muscles are starting to even out. The higher protein intake the last couple weeks makes me feel prepared for strength training."
"I'm loving the structure so far and already seeing progress. Waist, hips and chest down almost 2.5 inches."
"This has been life changing for myself and my husband. We are in our late sixties and have been on many diets. This has really worked for us. We are loosing weight, feeling so much better and losing inches."
"Today was a real eye opener. I knew that I've been under eating but after today, I could really see by how much."
"I've been trying to lose it with GLP-1 Meds on my own, but I feel stuck. So when I saw this plan, I signed up because in order to see change, YOU must change as well."
"I'm so grateful for everything I've learned. This is the first plan I've ever completed and enjoyed. Thank you thank you!! 🙏🏼"
"I was shocked because I did think my stomach felt flatter."
"This was an important challenge for me. I was stuck and needed a different mindset and a plan. Your visual structured nutrition plan was major! I will be continuing with the meal plan at this time because it is working for me. Your passion was greatly appreciated. Thank you from the bottom of my heart."
"I am noticing a little more gas in the tank at the end of this week versus what I usually have so that's a win!"
"I've learned so much and I'm confident now that I am capable of eating correctly and having enough of the right food prepared"
"When I started I was motivated, yet nervous. Now I feel confident that I can stick to my plans"
"So excited to be here. Ready for change."
I've also lost 40 pounds and kept it off.
Hi, I'm Kellie.
I'm a Doctor of Pharmacy, GLP-1 nutrition + fitness expert, and I've personally used GLP-1 medication myself.
So I understand these medications from both sides.
The clinical side from my background in pharmacy.
And the real-life side from actually taking them.
I know what it's like when your appetite disappears.
When food barely sounds good.
When you know you need protein but eating enough feels like a full-time job.
And when your hunger suddenly comes back later in the week and the way you were eating two days ago doesn't work anymore.
After years of helping women with fat loss, plateaus, muscle preservation + nutrition, I kept seeing the same problem:
Women were getting the medication... but nobody was really showing them how to EAT on it.
They were told to "eat healthy" or "get enough protein" and then left to figure out what that actually meant for their body.
So I built Meals NOT Macros™.
A personalized nutrition system that gives you the precision of macro-based nutrition without making you track every gram of food.
I do the math.
I give you the portions.
I show you what to eat.
And I built the entire thing specifically around the way appetite + nutrition actually work while you're on GLP-1 medication.
Because the goal isn't just to get smaller.
It's to lose fat, keep muscle, feel stronger + build a way of eating you can actually keep using
And just so you know I am who I say I am…
Here's where my GLP-1 expertise comes from:
PharmD with diabetes medication management certification, plus nutrition certifications in hormones, women's health, macro nutrition, body composition, gut health, thyroid health, and mindset coaching
6+ years guiding women through fat loss, plateau busting, muscle preservation, habit creation, and mindset transformation. I help real people get real results every single day
I've navigated my own weight loss and maintenance journey both with and without medication. I get it.
Important note: While I am a Doctor of Pharmacy, I am not YOUR pharmacist. My role is nutrition and fitness-focused education and coaching. Always consult with your personal healthcare provider for medical advice specific to your situation.
You're exactly who I built this for if...
- 01
You hit 3PM absolutely exhausted because you've barely eaten all day... but nothing sounds good, making an actual meal feels like too much work, and you have NO idea what to grab that'll get protein in fast.
- 02
You're on a GLP-1 and the weight is not coming off the way you expected. You have a pretty good feeling food is part of the problem... but nobody has actually shown you what to eat.
- 03
You are really freaking tired of acting like chicken, broccoli + rice are the only foods available to you now 😂
- 04
You want to eat normal meals with your family, but you don't know how to make those meals work with the amount of protein your body needs.
- 05
You cannot look at another cottage cheese recipe. You want food you actually LIKE and a way of eating that still works when you're at a restaurant, on vacation, traveling, or just having a normal busy week.
- 06
You're lowkey paranoid about losing muscle while the scale goes down and want to know you're eating in a way that supports fat loss without sacrificing the muscle you worked hard to build.
- 07
Your appetite can be nonexistent right after your shot... then suddenly VERY present later in the week, and you need a plan that actually accounts for both instead of pretending you eat the same way every day.
- 08
You're tired of hearing "just eat more protein" when nobody has bothered to show you what that looks like in actual food, actual portions + actual meals.
- 09
You want to lose the weight, obviously. But you also want to have energy, feel strong + look like the version of yourself you pictured when you started the medication.
That's exactly what I built Meals NOT Macros™ for.
You don't need another list of "healthy foods" or a "meal plan" from someone who just lost the weight and posted about it. 🙄
You need to know what to eat specifically for YOUR body, on YOUR medication, with YOUR actual life.
That's what Meals NOT Macros™ gives you.
- A personalized plan.
- Clear portions.
- Real meals.
- Options for low-appetite days, hungrier days, eating out + normal life.
- And support from someone who actually understands GLP-1 medication AND nutrition.
Built by Kellie Bader, PharmD + GLP-1 Nutrition Expert
BTW, you might be wondering...
"I'm not tech-savvy. Will I be able to follow along?"
Yes! Everything is designed to be simple, not tech experts. You'll get simple video tutorials, printable guides, and easy-to-follow meal templates. Plus, the private community has thousands of women who help each other navigate everything. No tech skills required. Just show up! If you can send an email, you can do this.
"What if I have injuries or physical limitations?"
Modify! There are women in their 30s-late 70s with joint replacements seeing amazing results. There's always a way to make it work for YOUR body.
"Is this just another restrictive diet plan?"
Not at all! The "Meals NOT Macros" approach means you'll actually eat the right food for your GLP-1 journey. It focuses on nourishing your metabolism, not starving it. You'll eat real food, no weird restrictions, and learn to work WITH your medication instead of against it.
"I'm already losing weight on GLP-1. Why do I need this?"
The scale moving doesn't mean you're optimized. Most women on GLP-1 are losing muscle along with fat, which tanks their metabolism and makes it nearly impossible to maintain results later. The GLP-1 Meal Plan System teaches you how to lose FAT while protecting MUSCLE... so you look lean and toned, not just smaller. Plus, you'll build the foundation that keeps the weight off when you taper down or stop the medication.
"I don't have time to meal prep for hours every week."
Perfect! Same! 😉 This isn't a meal prep bootcamp. The "Meals NOT Macros" system is designed for busy women. You'll get simple meal templates that work with your real life. No 3-hour Sunday prep sessions required. Most women spend LESS time thinking about food once they have a clear plan.
"I've tried Meal Plans before and quit by week 2. What makes this different?"
Most meal plans fail because they're too restrictive, too complicated, or leave you to figure it out alone. This meal plan gives you a personalized plan (not a one-size-fits-all approach), shows you exactly how to be successful with meal planning and prepping, and includes a community of women doing it WITH you. Plus, it's designed for GLP-1 women. It works WITH your suppressed appetite, not against it.
"What if I can't stick to it?"
Life happens. I get it. The goal isn't perfection. The goal is building a foundation. If you miss a day, you don't "start over." You just keep going. Course-correct in real time. That's really the skill to build! The community keeps you accountable without shame or judgment. BUT... let's not expect to get off track!
"I travel frequently for work. Can I still participate?"
Absolutely! You'll get our "Fast Food and Restaurant Eating Out Guide" for staying on track during business dinners and hotel stays. Many of the most successful members are frequent travelers.
"What happens after I use this plan for awhile"
You'll have all the tools, knowledge, and habits to continue your transformation independently. Many women continue with the Macro Tracking Nutrition Blueprint program or the Master Your Taper Maintenance program, but there's no obligation. The GLP-1 Meal Plan gives you everything you need to succeed long-term. You'll remain in the GLP-1 HUB so you can stay active in the community for continued support. The foundation you build is yours to keep.
"Is this for me if I just started GLP-1?"
YES! This is actually the PERFECT time to join. You'll build the right foundation from day one instead of making the common mistakes that lead to muscle loss and plateaus later. Starting with the right nutrition plan now sets you up for better results throughout your entire GLP-1 journey.
"Is this for me if I'm planning to stop GLP-1 soon?"
If you're actively tapering OFF soon, this meal plan isn't the right fit. You'll want to look at the 'Master Your Taper' Program instead.
The GLP-1 Meal Plan System is designed for women who are currently ON GLP-1 and want to maximize their results, break plateaus, and build the foundation for long-term success. If you're planning to taper in the future (not immediately), this is perfect for you.
"Can I do this if I'm not working out right now?"
Absolutely. The meal plan focuses on NUTRITION, which is 80% of your results anyway. That said, I do encourage you to add movement and weight lifting for best results. But the meal plan alone will help you break plateaus and protect muscle.
"What if I don't see results?"
Here's the reality: If you show up, follow your personalized plan, watch the videos, and engage with the community, you WILL see results.
Energy improves. Clothes fit differently. The plateau breaks. The weight comes off.
But this requires your commitment. I'll give you the roadmap. You have to actually follow it. That's why there's no refund policy. This is for women ready to commit, not "try for a few days".
"I'm 52 and haven't seen results in years. Will this actually work for someone like me?"
Absolutely! In fact, women in their late 30s, 40s, 50s, 60s and 70s often see the most dramatic results because this program was designed specifically for your changing metabolism as a result of both age and GLP-1. Your age isn't a limitation.
"Are the meals complicated? I have a family to feed."
Not at all. These are simple, real-food meals that your whole family can eat. I'm not giving you weird "diet food" that requires separate cooking. Think: grilled chicken with roasted vegetables, taco bowls, simple breakfast options. The kind of stuff your family will actually eat. You might eat a bigger portion of protein and they might add more carbs, but you're all eating the same meal. No cooking two dinners.
"I've been on GLP-1 for months and hit a plateau. Will this help?"
This meal plan provides the structure and consistency you need to break through. When your body stops responding, it's usually not that the medication stopped working, it's that you need to get back to the basics. Reset your nutrition foundation. Build real habits. Get the accountability to stay consistent. That's exactly what this meal plan can do.
"Why should I pay for this when there are free meal plans everywhere?"
I get it. I've signed up for countless FREE meal plans myself. Failed by day 2. Signed up for another. In 3 months, I'd done 4-6 free meal plans.
When I finally put my own money on the line? I followed through. I'm stubborn. I want my money's worth.
Free "stuff" have no skin in the game. No accountability. No real structure. They're designed to get you in the door, not get you results.
This Meal Plan gives you:
- A $147 personalized meal plan (included)
- GLP-1 HUB membership (included)
- Support from a pharmacist who is a GLP-1 nutrition expert
- Real accountability and structure
When you invest, you show up differently. You commit differently. You get different results.
Free feels easy. Free gives you an out. But an easy out doesn't change anything.
"How many calories and macros should I be eating?"
I've simplified the entire process. I calculate how much you should eat in order to lose fat and then give you portions that don't require macros or calorie counting! Just follow your portion list.
"What kind of foods should I be eating?"
To achieve the best results, you should eat high quality food, packed with nutrition and energy. I give you a list of GLP-1 friendly foods to build your meals. Simply pick the foods like from your list!
"How much of those foods should I eat at each meal?"
After you purchase, you will fill out an intake form to get your personalized plan. Your plan is split into individual meals. Each meal has a portion amount. Simply choose the food and add your portion amount to your meal.
"How do I cook those foods in meals that I'll like?"
As BONUSES, you will receive a sauces and seasoning guide along with a recipe book designed specifically for the foods on your plan to make your meals delicious and enjoyable.
"How much food do I need to buy at the grocery store?"
Follow your Grocery Shopping Guide, included with your plan, to know exactly how much and what to buy at the store. I'll help you save money by planning your meals and buying certain ingredients in bulk!
"What do I eat when I am at a restaurant, traveling or on-the-go?"
Your Meal Plan goes with you everywhere! Mastering Healthy 'Eating Out': Tips and Structure for Restaurant Success is part of the plan. You'll also get the Fast Food and Restaurant Eating Out Guide as a BONUS. These make it easy to stay on plan on-the-go!
"What if I'm vegetarian or have food allergies?"
The plan is designed around lean proteins, which does include a wide variety of animal and non-animal based proteins. The plan includes plant-based options like lentils, chickpeas, and tempeh that provide both protein and carbs.
But no, the plan is not designed specifically for vegans or vegetarians. You may struggle to get in enough protein.
For allergies, our extensive food lists give you multiple alternatives in each category.
Still have questions?
- [email protected]
- Text
- 913-395-6047
$127 one time
YES, BUILD MY MEALS NOT MACROS PLAN