The food guide shows what matters. The 30-Day Journal is the simple daily structure that makes it happen.
The free guide gives the food foundation. Our printable 30-Day Journal helps turn it into a simple daily structure for protein, food, fluids, energy and appetite.
Printable PDF journal. Designed to be printed at home, kept nearby and written in by hand. Price shown in local currency where available.
A simple 30-day structure to help make food feel easier.
Designed to be printed at home and used day by day, with food planning pages, visual progress tracking and weekly reflection.
Build a simple food system
Use the journal to make food decisions easier before appetite drops, energy dips or the day gets busy.
Track small habits visually
Colour in the habit wheel as daily actions are completed, so progress becomes visible across the month.
Plan, reflect and adjust
Weekly pages help capture meal options, backup foods, what worked, what got in the way and what to try differently next week.
Knowing what to eat is step one. The harder part is turning that into something repeatable when appetite, energy and routine keep shifting.
Less guessing. More useful patterns.
On a GLP-1, the food noise goes quiet — and for a lot of people, so do the everyday cues that used to prompt them to eat or plan at all. Knowing protein, plants and fluids matter is the easy part. Acting on it, when food has dropped out of your head, is the hard part. The journal puts that structure outside your head, so each day isn't worked out from scratch.
Designed to be simple
This is not a strict meal plan or calorie tracker. It is a practical tool to help spot what works and repeat it.
Get the journal, $19 NZDA 30-day structure for the food side of GLP-1.
Built around the daily basics that matter most when appetite and routine change.
- 30 days of simple daily prompts for protein, plants, fluids, energy and appetite
- A practical way to use the Protein + Plants + Fluids formula from the food guide
- Space to notice patterns, including what sits well, what helps and what to repeat
- Gentle check-ins that support consistency without making it feel rigid
- Weekly planning and reflection pages to help adjust what is working
- Instant digital access as a printable PDF journal
A small tool for the days that feel harder.
Protein first
A simple reminder to keep protein visible when portions are smaller.
Appetite awareness
Notice what hunger, fullness and food appeal are doing across the month.
Repeat what works
Spot the meals, snacks and routines that make eating feel easier.
Changing appetite is one thing. Changing habits is another.
The people Anne-Marie works with rarely get stuck on knowing that food matters. They get stuck on doing it consistently when appetite, energy and routine keep changing.
As a certified health coach in food, wellbeing and behaviour change, Anne-Marie created the journal as a simple support tool for the first 30 days and beyond.
"The right support early makes all the difference." Anne-Marie Parsons
"I sat down and read it, and the word I loved was 'chaos' — the chaos of what's happening. Because that's exactly what it is." Angela, GLP-1 user
Start your 30 days today.
A printable PDF journal designed to help turn the free food guide into a simple daily routine.
- 30-day daily structure for changing appetite
- Protein + Plants + Fluids formula
- Food planning and weekly reflection pages
- Designed to be printed and written in by hand
- Delivered by email after checkout
Before getting started.
Is it digital or physical?
It’s a printable PDF journal, designed to be printed at home and written in by hand.
Does it work if someone has not started GLP-1 yet?
Yes. It can be used while preparing to start or after already starting. The structure is designed around food, appetite and daily routines.
Is this a meal plan?
No. It is not a strict meal plan. It is a simple structure to help notice patterns and make everyday food choices easier.
Is more support available?
Yes. The journal is fully self-guided, but if more personal support feels useful, Daily Habit also offers Start Well, our coaching programme with Anne-Marie. As part of the journal purchase, you'll receive a credit toward Start Well if it becomes the right next step.
What if the journal is not suitable?
Contact Daily Habit and the team can help. Digital product handling is covered in the refund policy.
Turn the food guide into a daily routine.
Thirty days of simple structure for the food side of GLP-1, starting today.
Get the journal, $19 NZDInstant digital access. Delivered by email after checkout.
Important medical disclaimer
Daily Habit provides general education, coaching and lifestyle support only. It is not medical advice and does not replace advice from a doctor, pharmacist, dietitian or prescribing clinician.
Daily Habit does not prescribe, sell, supply, recommend or facilitate access to prescription medicines. Daily Habit does not provide diagnosis, dose advice, medication changes or urgent medical care.
For concerns about medication, symptoms, side effects or whether a treatment is appropriate, contact a healthcare provider. In an emergency, call local emergency services.
More Support for Your GLP-1 Journey
Whether you're just getting started or looking for ongoing guidance, the Daily Habit Store offers resources and support to help you navigate food, habits, and life on GLP-1s with confidence.
