Simple 7-day reta plan
Protein floor 80–120 g/day · fiber ramp toward 25–30 g · phase language only.
Floors (not a prescription)
- Protein: 80–120 g/day (or ~1.5 g/kg lean mass if known)
- Fiber: ramp toward 25–30 g — don’t dump a huge salad or full psyllium day one
- Calories: don’t live under ~1,200 most days; tell your prescriber if you can’t climb out
- Phase: weeks 1–3 habits · escalation = shakes + soft plates · maintenance = steady floor
Week at a glance
Day 1 · Soft after pin
- Breakfast
- Yogurt + whey
- Lunch
- Broth + soft egg
- Snack
- RTD sip
- Dinner
- Cottage + banana
Day 2
- Breakfast
- Oats + PB
- Lunch
- Eggs + toast
- Snack
- Greek yogurt
- Dinner
- Chicken + rice
Day 3
- Breakfast
- Thin whey shake
- Lunch
- Tuna + crackers
- Snack
- Cottage cheese
- Dinner
- Fish + soft veg
Day 4
- Breakfast
- Skyr + berries
- Lunch
- Egg bites + fruit
- Snack
- Whey in milk
- Dinner
- Chicken + potato
Day 5
- Breakfast
- Oats + whey
- Lunch
- Girl dinner plate
- Snack
- Broth + whey
- Dinner
- Salmon + rice
Day 6
- Breakfast
- Yogurt bowl
- Lunch
- Soft chicken wrap
- Snack
- RTD shake
- Dinner
- Eggs + toast
Day 7 · Restock grocery
- Breakfast
- Oats or shake
- Lunch
- Cottage plate
- Snack
- Banana + whey
- Dinner
- Protein + soft carb
| Day | Breakfast | Lunch | Snack | Dinner | Hit protein? |
|---|---|---|---|---|---|
| Day 1Soft after pin | Yogurt + whey | Broth + soft egg | RTD sip | Cottage + banana | |
| Day 2 | Oats + PB | Eggs + toast | Greek yogurt | Chicken + rice | |
| Day 3 | Thin whey shake | Tuna + crackers | Cottage cheese | Fish + soft veg | |
| Day 4 | Skyr + berries | Egg bites + fruit | Whey in milk | Chicken + potato | |
| Day 5 | Oats + whey | Girl dinner plate | Broth + whey | Salmon + rice | |
| Day 6 | Yogurt bowl | Soft chicken wrap | RTD shake | Eggs + toast | |
| Day 7Restock grocery | Oats or shake | Cottage plate | Banana + whey | Protein + soft carb |
Basic swaps
- Solids fail: RTD or thin whey in milk
- Nauseous: Broth first, then yogurt or banana
- Constipated: Cooked oats/veg + water; micro-dose psyllium
- No time: Girl dinner: cottage + turkey + fruit
- Eating out: Protein first; sauces side; box half
Illustration only — not medical advice. Retatrutide is investigational. If intake collapses, holding or slowing a phase is a valid conversation with your prescriber. Under-eating safety and full evidence: glp3.wiki/articles/retatrutide-diet.