GLpilot.fr
Full example · 2 days

What does your GLpilot program look like?

Here's a real look at 2 days. Every week, you get a personalized program with illustrated menus, recipes tailored to your dose, and a shopping list ready to go.

2
sample days
8
illustrated meals
≈1,500
kcal / day

How it works, step by step

1

1. Your profile

5-minute questionnaire: treatment, dose, weight, goals, preferences, allergies.

2

2. Building your plan

Our specialists tailor menus & portions to your week.

3

3. Delivery

Every Monday: menu, recipes, shopping list, and activity, sent by email.

4

4. Fine-tuning

You share how you're feeling, and we adjust your program.

Sample profile

Meet Claire — a fictional user

To show you exactly what GLpilot produces, here are the answers used to generate the 2 days below.

First name
Claire
Age
42 years old
Weight
84 kg
Goal
Lose 12 kg in 6 months
Treatment
Mounjaro (Tirzepatide)
Dose
5 mg / week
Preferences
No pork, low dairy, Mediterranean
Activity
Sedentary — works from home

Important: Why was this program built this way?

Claire takes Mounjaro 5 mg.

Her appetite is reduced and she often skips lunch.

Her program boosts protein at breakfast and spreads calories across meals that are easier to finish.

2-day example

Your program, meal by meal

Day 1 · Monday
Easing in gently
1,480 kcal Protein 95 g
Day 1Dose 5 mgWeek 3 of treatmentLow appetiteMild nauseaExtra proteinHydration monitored
Sheep's milk yogurt, oats, blueberries, sliced almonds
Breakfast

Sheep's milk yogurt, oats, blueberries, sliced almonds

Sheep's milk yogurt 125 g · Oats 30 g · Blueberries 50 g · Sliced almonds 10 g

Quinoa bowl, cumin-roasted chickpeas, grilled zucchini, feta, lemon olive oil dressing
Lunch

Quinoa bowl, cumin-roasted chickpeas, grilled zucchini, feta, lemon olive oil dressing

Quinoa (uncooked) 60 g · Drained chickpeas 120 g · Zucchini 150 g · Feta 30 g · Olive oil 1 tbsp

Preparation
  1. Rinse the quinoa and cook for 12 min in salted boiling water.
  2. Drain the chickpeas, pat dry, and roast for 20 min at 400°F with cumin, salt, and a drizzle of olive oil.
  3. Slice the zucchini and sauté or roast for 8 min.
  4. Combine the warm quinoa, roasted chickpeas, grilled zucchini, and crumbled feta.
  5. Drizzle with olive oil and a splash of lemon juice before serving.
Steamed cod fillet, mashed sweet potato, garlic broccoli
Dinner

Steamed cod fillet, mashed sweet potato, garlic broccoli

Cod 150 g · Sweet potato 200 g · Broccoli 150 g · Garlic 1 clove · Olive oil 1 tbsp

Preparation
  1. Peel and cube the sweet potato, boil for 15 min in salted water, then mash with a drizzle of olive oil.
  2. Steam the cod for 8 min (depending on thickness), season with salt and pepper.
  3. Sauté the broccoli florets for 5 min with minced garlic and a splash of water.
  4. Plate: mashed sweet potato, cod on top, broccoli on the side.
1 kiwi + 6 almonds
Snack

1 kiwi + 6 almonds

Kiwi 1 pc (80 g) · Almonds 6 pc (10 g)

Illustration: 25-minute brisk walk after dinner
Today's physical activity

25-minute brisk walk after dinner

  • 5-minute warm-up at an easy pace to wake up the muscles.
  • 15 minutes at a brisk pace: steady breathing, arms swinging.
  • 5-minute cool-down + calf and hamstring stretches.
Day 2 · Tuesday
Energy & protein
1,510 kcal Protein 102 g
Day 2Dose 5 mgWeek 3 of treatmentLow appetiteNausea easingExtra proteinHydration monitored
Whole-grain toast, hummus, cherry tomatoes, 1 soft-boiled egg
Breakfast

Whole-grain toast, hummus, cherry tomatoes, 1 soft-boiled egg

Whole-grain bread 60 g · Hummus 30 g · Cherry tomatoes 80 g · Egg 1 pc (55 g)

Lentil salad, smoked salmon, avocado, arugula, mustard vinaigrette
Lunch

Lentil salad, smoked salmon, avocado, arugula, mustard vinaigrette

Lentils (uncooked) 80 g · Smoked salmon 60 g · Avocado 1/2 pc (70 g) · Arugula 30 g · Vinaigrette 1 tbsp

Preparation
  1. Cook the lentils for 20 min in gently simmering salted water, drain and let cool.
  2. Make the vinaigrette: mix 1 tbsp mustard, 2 tbsp olive oil, 1 tbsp apple cider vinegar, salt, and pepper.
  3. Slice the avocado and cut the smoked salmon into strips.
  4. Toss the warm lentils with the arugula, avocado, and salmon.
  5. Drizzle with the vinaigrette right before serving.
Lemon-thyme chicken skillet, green beans, whole-grain basmati rice
Dinner

Lemon-thyme chicken skillet, green beans, whole-grain basmati rice

Chicken breast 150 g · Green beans 150 g · Whole-grain basmati rice (uncooked) 60 g · Lemon 1/2 pc · Fresh thyme 2 sprigs

Preparation
  1. Cook the basmati rice for 12 min in salted boiling water, then drain.
  2. Slice the chicken into strips and sear for 6-7 min in a pan with thyme and garlic.
  3. Add the juice of half a lemon and simmer for 2 min.
  4. Cook the green beans for 6 min in salted boiling water or steam them.
  5. Serve the chicken drizzled with its pan juices, with rice and green beans.
Unsweetened applesauce + 1 square of 80% dark chocolate
Snack

Unsweetened applesauce + 1 square of 80% dark chocolate

Unsweetened applesauce 100 g · 80% dark chocolate 1 square (10 g)

Illustration: 15-minute light strength training (planks, squats)
Today's physical activity

15-minute light strength training (planks, squats)

  • 3 sets of 12 bodyweight squats, straight back, heels grounded.
  • 3 x 30 seconds of plank hold, core engaged, hips level.
  • 3 sets of 10 alternating lunges + hamstring and hip stretches.

What about the other 5 days of the week? You'll discover them in your full program, with new recipes every week.

Automatically generated shopping list

For the 2 days in this example. Every week, your list covers all of your menus.

  • Vegetables: zucchini, broccoli, cherry tomatoes, arugula, green beans
  • Fruit: blueberries, kiwi, lemons
  • Protein: cod, smoked salmon, chicken, eggs
  • Legumes: chickpeas, lentils
  • Starches: quinoa, whole-grain basmati rice, whole-grain bread, oats, sweet potato
  • Light dairy: sheep's milk yogurt, feta
  • Pantry: olive oil, almonds, cumin, garlic, mustard, thyme, 80% dark chocolate, hummus, applesauce

What about the following week?

Your program is never set in stone. It evolves with you every week.

1

You share how you're feeling

Hunger, energy, digestion, fatigue: 1 minute to tell us how it went.

2

Your program evolves

Portions, protein, and activity adjusted based on your dose, weight, and feedback.

3

You stay on track

No repetitive menus: new recipes every week, true to your taste.

Ready to get your own program?

A 5-minute questionnaire, and your first week is ready within 24 hours — fully tailored to your treatment and your taste.