Your GLP-1 First Week Checklist: Everything You Need

So you've made the decision, you've got your prescription, and your start date is approaching. First of all — this is a big step, and you should feel good about it. You're investing in your health, and a little preparation now will make your first week so much smoother.

Think of this checklist as your pre-flight walkthrough. Nothing here is complicated, but having everything ready means you can focus on what matters: taking care of yourself as your body adjusts.

Before Your First Dose: Stock Your Kitchen

Your appetite will likely change during the first week — many people find they're less hungry, and some experience mild nausea. Having the right foods on hand makes all the difference.

[ ] Bland, gentle foods. Crackers, plain toast, rice, bananas, applesauce. These are your best friends if nausea shows up. You don't need to eat exclusively bland food, but having it available provides peace of mind.
[ ] Protein-rich options that are easy to eat. Greek yogurt, string cheese, pre-cooked chicken strips, protein shakes, hard-boiled eggs. When your appetite is smaller, making every bite count for protein becomes especially important.
[ ] Broth and soups. Chicken broth, bone broth, or light soups are comforting, hydrating, and easy on the stomach. Keep a few cartons or cans in the pantry.
[ ] Fresh ginger and peppermint tea. Both are time-tested helpers for settling an uneasy stomach. Ginger chews or candies work well too.
[ ] Electrolyte drinks or powder. Staying hydrated is crucial, especially if you experience any digestive changes. Look for options that aren't too sweet — many people find overly sugary drinks less appealing during the adjustment period.
[ ] Small meal prep containers. Your portions may naturally shrink, and having smaller containers makes it easier to prepare and store appropriately sized meals without feeling like you're wasting food.

For more detailed meal ideas designed specifically for smaller appetites on GLP-1 medication, check out our high-protein meal planning guide.

Before Your First Dose: Set Up Your Systems

A few minutes of setup now saves you from scrambling later.

[ ] Set a weekly medication reminder. If you're on a weekly injectable, choose a consistent day and time. Many people like a weekend morning when they're relaxed and unhurried. Set a recurring alarm or calendar event.
[ ] Clear a shelf in your refrigerator. Your medication pen needs to be stored in the fridge (but not frozen). Give it a dedicated spot where it won't get knocked around, and where you'll see it on your injection day.
[ ] Download a tracking app or set up a simple log. Whether it's a dedicated app, a notes file on your phone, or a paper journal, having a place to jot down how you're feeling each day is incredibly helpful. Track things like appetite, energy, any side effects, water intake, and mood.
[ ] Tell someone you trust. You don't have to make an announcement, but having at least one person in your corner — a partner, friend, or family member — who knows what you're starting can provide support when you need it.
[ ] Schedule a follow-up with your prescriber. Most providers want to check in 4-6 weeks after you start. Go ahead and book that appointment now while it's on your mind.

Before Your First Dose: Know Your Injection Basics

If you're using an injectable GLP-1 (most people are), a little familiarity goes a long way.

[ ] Watch your medication's official injection tutorial. Every brand has step-by-step videos. Watch it once or twice before your first injection day. The manufacturers make these very clear and easy to follow.
[ ] Know your injection sites. Stomach (at least 2 inches from the belly button), upper thigh, or upper arm. You'll rotate between sites to avoid irritation.
[ ] Have alcohol swabs on hand. Clean the injection site before each dose. Your pharmacy may include these, or you can pick up a box inexpensively at any drugstore.
[ ] Don't stress about the needle. The needles used for GLP-1 pens are very small and thin — much smaller than what you might be imagining. Most people describe the sensation as a small pinch that lasts a couple of seconds. Many say they barely feel it after the first time.
[ ] Know how to dispose of needles safely. Use a sharps container (your pharmacy can provide one, or you can buy an inexpensive one). Never throw needles directly in the trash.
[ ] Let the pen warm up slightly. Take it out of the fridge about 30 minutes before injection. Room-temperature medication is generally more comfortable to inject.

Your First Week: What to Expect

Knowing what's normal helps you relax into the process.

[ ] Appetite changes. You'll likely notice you feel full faster and think about food less. This is the medication working as intended. Listen to your body — eat when you're hungry, stop when you're satisfied.
[ ] Possible nausea. This is the most common side effect, especially in the first week or two. It's usually mild and tends to improve as your body adjusts. Eating slowly, choosing bland foods, and staying hydrated all help.
[ ] Digestive changes. Some people experience constipation or, less commonly, loose stools. Staying hydrated and eating fiber-rich foods when tolerated can help keep things moving.
[ ] Fatigue or low energy. Some people feel a bit tired during the first few days as their body adjusts to eating less. This typically passes. Be gentle with yourself — this isn't the week to start an intense new workout program.
[ ] Injection site reactions. A little redness, tenderness, or itching at the injection site is normal and usually resolves within a day or two.

If you're starting with Mounjaro specifically, our first week on Mounjaro guide has medication-specific tips and timelines that you might find helpful.

Your First Week: Be Kind to Yourself

This isn't on the checklist, but it might be the most important thing on this page.

[ ] Lower your expectations for this week. You don't need to be perfect. You don't need to overhaul your entire diet overnight. You don't need to hit the gym five times. You just need to take your medication, stay hydrated, eat when you're hungry, and pay attention to how you feel.
[ ] Celebrate the step you've taken. Starting a new medication is a meaningful health decision. You did the research, you talked to a provider, and you're moving forward. That deserves recognition, even if it's just a quiet acknowledgment to yourself.
[ ] Remember that adjustment is temporary. The first week is the steepest learning curve. Most people feel significantly more comfortable by weeks two and three. What feels unfamiliar now will feel routine very soon.
[ ] Reach out if something feels wrong. If you experience severe nausea, vomiting that won't stop, or sharp abdominal pain, contact your healthcare provider. These are uncommon, but it's good to know when to call.

Quick Reference: First Week at a Glance

| Day | Focus | |-----|-------| | Day 1 | Take your first dose, eat light, drink plenty of water | | Day 2-3 | Notice appetite changes, stick to gentle foods if needed | | Day 4-5 | Energy should start stabilizing, try incorporating more protein | | Day 6-7 | Reflect on the week, note what worked, prepare for dose 2 |

The Body First app has an interactive version of this checklist with reminders. It walks you through each step, sends you gentle nudges on your injection day, and gives you a place to track how you're feeling — all in one spot. It's like having this page in your pocket, but smarter.