Weekly Diet Recommendations for GH Peptide Users

Guiding Principles

Support GH pulses, insulin sensitivity, and muscle recovery.

• Prioritize protein: Aim for 0.8–1.0 g per lb of goal bodyweight per day.
• Smart carbs: Focus carbs around training (before and after workouts) and choose whole-food, low-GI sources.
• Moderate healthy fats: Use avocado, olive oil, nuts, and fatty fish to support hormones without blowing calories.
• Evening/light meals: Keep late-night meals lighter and lower in sugar to support sleep and GH rhythm.
• Timing matters: Avoid big carb-heavy meals right around injection if you’ve been told to inject fasted.

Breakfast Options (Build a Base)

Muscle-Build Breakfast Bowl

• 3 scrambled egg whites + 1 whole egg
• ½ cup cooked oats
• ½ banana or berries
• Cinnamon + pinch of salt

High protein, moderate carbs, good for days with morning training.

Greek Yogurt Power Parfait

• 6–8 oz Greek yogurt (18–25 g protein)
• ½ cup berries
• 2 tbsp nuts or seeds
• 1 tbsp honey (optional)

High-Protein Smoothie

• Protein powder (20–30 g)
• Unsweetened almond milk
• ½ frozen banana or ½ cup berries
• 1 tbsp peanut butter or almond butter
• Handful of spinach

Great for busy mornings or pre-workout.

Low-Carb Breakfast (Rest Day)

• Omelet with 2 eggs + 2 egg whites
• Spinach, mushrooms, peppers
• Side of avocado slices

Use on non-training days to keep calories controlled.

Lunch & Dinner Templates

Lean Protein + Complex Carb + Color

• Grilled chicken, turkey, lean beef, fish, tofu, or tempeh
• ½–1 cup cooked quinoa, brown rice, or sweet potato
• 1–2 cups mixed veggies (broccoli, green beans, salad mix, peppers)
• 1–2 tsp olive oil or vinaigrette

Performance Bowl (Training Days)

• Cooked rice, quinoa, or whole-wheat pasta
• Grilled chicken, shrimp, or tofu
• Roasted veggies
• Optional: 1 tbsp pesto or tahini

Ideal post-workout to support glycogen and recovery.

Light Dinner (Evening)

• Baked salmon or white fish + roasted asparagus
• Turkey burger (no bun) + salad with olive oil
• Stir-fried tofu + mixed veggies over cauliflower rice
• Chicken breast + zucchini noodles + tomato sauce

Keep evening meals moderate in carbs and avoid heavy desserts to support GH pulses overnight.

Snack Ideas (Protein-Focused)

Use snacks to hit your protein target without forcing huge meals.

• Protein shake (20–30 g)
• Cottage cheese with berries or cucumber slices
• Hard-boiled eggs
• Turkey or chicken breast slices wrapped around cucumber
• Beef jerky (low sugar)
• Handful of nuts + piece of fruit
• Greek yogurt with a sprinkle of granola

7-Day Sample Weekly Plan

Adjust portions to your calorie needs and training schedule. Carbs can go slightly higher on heavy training days and lower on rest days.

Hydration & Timing

• Aim for 70–100 oz of fluids per day (water, herbal tea, electrolytes).
• Drink consistently across the day, slightly more around training sessions.
• Limit sugary drinks; choose zero- or low-calorie options most of the time.
• If following a fasted protocol for GH peptides, keep water, black coffee, or plain tea only during that window as advised by your provider.

Foods & Habits to Limit

These can blunt progress, impact blood sugar, or interfere with sleep and recovery:

• Excessive added sugar (sodas, candy, pastries)
• Ultra-processed foods high in refined oils and salt
• Late-night heavy meals or big desserts
• Regular alcohol intake, especially in the evening
• Very low-protein days (missing your protein target repeatedly)
• Constant snacking with no structure or tracking

Performance & Muscle Support

Dial in the basics so GH peptides have something to work with.

• Hit your daily protein target: 0.8–1.0 g per lb of goal bodyweight.
• Strength train 3–4× per week, focusing on progressive overload.
• Sleep 7–9 hours per night – GH is highly active during deep sleep.
• Optional: creatine monohydrate 3–5 g/day (if approved by your clinician) to support strength and lean mass.
• Keep a simple log of training, sleep, and nutrition so you can see trends over time.