Management Guide
Rich Slim 3.3.3 Rule — Build Density Without Starving
The three things most people miss on GLP-1: protein targets, eating order, and the 3-hour post-meal window — all in one place.
30g Protein
Per meal
The per-meal baseline to preserve muscle while losing weight.
Eating Order
Vegetables → Protein → Carbs
Eating vegetables and protein first blunts the post-meal glucose spike.
3 Hours Post-Meal
After eating
Cutting snacks between meals stabilizes your metabolic rhythm.
What to check in your current diet first
Based on KNHANES 2022 + Korean Nutrition Society data
Protein intake (g/kg/day)
Below the recommended level — muscle support is needed during weight loss (of recommended 53%)
Dietary fiber (g/day)
Low fiber makes post-meal energy crashes more likely (of recommended 71%)
Vitamin D (IU/day)
Deficiency is common — worth checking separately (of recommended 20%)
Hydration (L/day)
Drink water first so you don't confuse thirst with hunger (of recommended 78%)
How to hit 30g of protein
Include any one of these in a single meal to reach 30g.
Chicken breast
130g
31g
Salmon
150g
30g
Beef tenderloin
120g
30g
Eggs
5 eggs
30g
Tofu
300g (firm)
30g
Greek yogurt + soy milk
200g + 250ml
30g
Protein shake
1 serving
25-30g
Shrimp
180g
30g
Black beans
150g
30g
The eating order
Vegetables (raw veggies · salad · kimchi)
5 minFiber first slows the absorption of everything that follows.
Protein (meat · fish · tofu · eggs)
10 minEating protein early locks in satiety and your muscle-preservation baseline.
Carbohydrates (rice · bread · noodles)
10 minSaving carbs for last reduces post-meal blood sugar swings.
For GLP-1 Users
Your protein target is higher
Baseline
1.6
g/kg
On GLP-1
2.0
g/kg
Mounjaro + skinny-fat
2.4
g/kg
Wegovy and Mounjaro reduce appetite — which means total protein intake often falls short. That's why food volume, protein, and hydration must be managed alongside body weight.
Read the Rich Slim book3.3.3 Calculator
Protein target for your bodyweight + per-meal distribution
CalculateCh 9. The 3.3.3 Rule
Meal guidelines and real-world examples
Read