What to Eat, What to Limit, and What to Ignore on Your Way to Real Results
Forget what you learned in health class about the food pyramid. It’s outdated, confusing, and frankly... a little misleading. At Progress Weight Management, we created something better: The Progress Pyramid. It’s a clear, science-backed visual guide to help you build meals that actually support your metabolism, satiety, and long-term health—especially if you're using GLP-1 medications.
Let’s break it down from the ground up.
🥩 Base of the Pyramid: Protein is Queen (and King)
We recommend aiming for 0.7–1 gram of protein per pound of your target body weight.
So, if your goal weight is 160 lbs, you’re looking at at least 112 grams of protein per day.
Why it matters:
Protein helps preserve lean muscle (a huge deal when losing weight)
Keeps you fuller longer = fewer cravings
Supports your metabolism, blood sugar, and even mood
Especially critical if you’re on GLP-1s like Wegovy, Zepbound, or Mounjaro
Great sources: Chicken, turkey, lean beef, pork, eggs, tofu, fish, Greek yogurt, protein shakes, cottage cheese, edamame, beans, and lentils.
🥦 Next Layer: Fiber (aka Your Gut’s Best Friend)
We love fiber so much it gets its own layer. You should aim for 25–35 grams per day.
Why it matters:
Supports digestion and regularity
Helps with fullness and satisfaction after meals
Keeps blood sugar stable
Reduces the risk of heart disease and other chronic conditions
And let’s get one thing straight fruit is NOT added sugar.
Fruit has fiber, antioxidants, and vitamins your body actually needs. If someone tells you to avoid fruit, unfollow them and go eat a juicy peach out of spite.
Great sources: Fruits, vegetables, beans, oats, whole grain breads, quinoa, lentil pasta, brown rice, chia seeds, avocados.
🥑 Healthy Fats: Supportive, Not the Star
Healthy fats matter, but they’re not the foundation of your meals.
Stick with: Olive oil, avocado, nuts, seeds, nut butters, fatty fish. Use them to support your meals, not crowd out your protein and fiber.
🍩 The Rest: Extras, Not Essentials
This is where the “fun” foods live: desserts, soda, cocktails, chips, juice, condiments, fancy coffee drinks. They’re not “bad,” but they don’t build your health.
🎯 Our goal: Keep added sugar to under 25 grams per day
That’s less than what’s in one Starbucks frappuccino or a couple tablespoons of BBQ sauce.
Sneaky sources of added sugar:
Flavored yogurts
Condiments (ketchup, BBQ, salad dressings)
Lattes, smoothies, juices
Protein bars
Sauces and marinades
Cocktails and wine
Watch the drinks and condiments—they’re often the biggest sugar bombs in disguise.
💧 Don’t Forget: Water Is the Secret Weapon
Fiber and protein work best when you’re hydrated.
Aim for at least 64 oz (8 cups) of water per day, more if you’re increasing fiber or sweating.
Final Thoughts: Progress, Not Perfection
This isn’t about restriction or perfection. It’s about building a solid foundation of foods that nourish your body, support your metabolism, and make you feel good—especially if you’re working on weight loss with the help of medication.
🍓 Eat the fruit.
🥩 Prioritize the protein.
🥦 Load up on fiber.
💧 Hydrate well.
🍷 Enjoy the extras occasionally, not obsessively.
This is the real pyramid scheme you want to join.
Want help figuring out how to hit your protein or fiber goals?
Book an appointment with our team—we’re certified in Obesity Medicine and trained to help you succeed without diet culture nonsense.
Fargo, ND | Accepting most major insurances | No referral needed www.progressweight.com
