Practical nutrition for a changing appetite
Eat well, even when eating feels different.
Appetune is for people eating less than they used to, and for the people cooking for them. Protein, fluids, fiber, and the nutrients that matter most — worked out for smaller portions, rather than for an appetite you no longer have.
No diet culture · No shame · No one-size-fits-all meal plan
Less appetite can make nutrition harder, not simpler.
When you feel full sooner, skip meals without meaning to, or tolerate fewer foods, getting enough nutrition can become difficult. Large portions may no longer work. Advice designed for a typical appetite may stop being useful.
Appetune helps you focus on what matters most: protein, hydration, digestion, nutrient density, strength, and meals you can realistically finish.
Appetune is new, and most of this site is still empty. Guides, tools, recipes, and research briefs stay in draft until a qualified reviewer has signed them off, and that reviewer network is still being recruited. An empty page is easier to explain than an unreviewed one.
Whether your appetite changed because of GLP-1 treatment, weight loss, recovery, stress, or another reason, the goal is the same: make the food you can manage count.
Being built — start with your current appetite
A plan built around what you can actually eat.
The Appetune Nutrition Planner is not built yet. When it is, it will start from how often you are managing to eat, which textures are going down at the moment, what you are avoiding and why, and the one thing you most want to be different.
What it will hand back is a shape rather than a prescription: a protein range to take to your care team, a way of spreading it across the meals you actually eat, a drinking routine attached to your day, and a short list of questions for your next appointment. It will not set a personal target for you. Someone who knows your history does that.
See what the planner will doNot built yet · No account needed · No diagnosis
The shape of the output — an example of the format, not a plan
A protein rangeto discuss with your care team, not a number we set for you
A drinking routineattached to fixed points in your day, rather than a daily total
A gradual fiber steponly if fiber is one of the things giving you trouble
Questions for your next appointmentwritten down, so they survive the wait outside the room
Protect the foundations that appetite changes can disrupt.
- 01
Protein and muscle
Protein is usually the first thing to fall off the plate when appetite drops, and the thing most worth protecting while it is low. Spreading it across smaller meals, and finding it in less volume.
Explore protein and muscle - 02
Hydration
Thirst is an unreliable prompt when appetite has changed, and a lot of fluid arrives with food — so when meals shrink, intake drops twice. Routines that work without thirst, and the signs that mean it is time to call someone.
Explore hydration - 03
Digestion
Nausea, early fullness, constipation, reflux, taste change. The symptom decides the strategy, so each one gets named before anything is suggested.
Explore digestion - 04
Nutrient density
When you can only manage a little, what that little contains matters more. Making a small plate carry more, without turning eating into a calculation.
Explore nutrient density - 05
Movement and strength
Muscle responds to being used, and weight lost without any loading tends to cost more of it. Starting from a realistic base, including a very low one.
Explore movement - 06
Maintenance
The habits that get you through a difficult month are not always the ones worth keeping for a decade. Plateaus, treatment transitions, and choosing what to hold on to.
Explore maintenance
Food tools for smaller appetites
More nutrition in less volume.
None of these calculate anything yet. Each page sets out what the tool will ask you and what it will hand back, so you can judge whether it is worth waiting for. When they do run, every figure will come from a structured food record with the working shown, and nothing that cannot be traced will be printed.
- Tool 01
Protein per Bite
It will compare foods by protein per portion you can realistically finish, per calorie, and per gram — filtered by texture, preparation time, and what you are avoiding.
See what it will do - Tool 02
Small-Appetite Meal Builder
It will put small meals together from portion size, the textures you can manage, the foods that are going down, and how much effort the day allows.
See what it will do - Tool 03
Hydration Planner
It will build a drinking routine around the fixed points already in your day, rather than a daily total to remember — and it will work inside any restriction your care team has set.
See what it will do - Tool 04
Fiber Ramp Planner
It will step fiber up slowly alongside fluid, and track what happens: bloating, constipation, loose stools, or nothing at all.
See what it will do - Tool 05
Food Tolerance Journal
It will hold a dated record of food, portion, timing, and what followed, so a pattern is on paper instead of in your memory when you get to an appointment.
See what it will do
Guidance for every stage
Find information that matches where you are now.
Nutrition needs change through treatment, and advice written for week one is rarely the advice you need in month nine. Nine stages, including one for the person doing the cooking.
Each pathway will gather the guides, symptom information, tools, and clinician questions that are relevant while you are actually in that stage. The pathways are mapped; the guidance in them is still in draft.
Find your stageOfficial information, made easier to understand
Know what the label says and where the limits are.
A medication page here is a plain-language account of what the official label contains — approved uses, common adverse reactions, major warnings, storage — with the prescribing information linked from the top. Those summaries are being written and none has been checked against a current label yet, so the link to the label is the part to use today.
We do not recommend doses, tell you to change medication, or replace your prescriber.
Designed for the appetite you have
Smaller meals can still be complete meals.
Recipes are led by texture, because texture is usually what decides whether a plate gets eaten — then prep time, then what the portion actually contributes. Each one gives a lower-effort version for a bad day, and a note for whoever is doing the cooking.
A recipe publishes once it has been cooked, tested, and had its nutrition figures recalculated from food-composition records. The two on the site are still in draft, and their figures are marked as illustrative until that recalculation is done.
Explore small-appetite recipesEvidence you can use
Clear answers without pretending every answer is settled.
Nutrition during weight loss and GLP-1 treatment is developing quickly. Appetune separates established guidance from early evidence, explains limitations, and updates content when recommendations, labels, or safety information change.
Every advice-bearing page names its author, its reviewer, the date of that review, and the sources behind it before it is allowed to publish. No brief is published yet.
What a brief looks like — this one is still in draft
How much protein helps preserve muscle during weight loss?
- Evidence
- Moderate — supported, with real limitations
- Studied in
- Mostly adults in supervised weight-loss programmes, largely predating widespread GLP-1 use
- Uncertain
- Whether the same intakes apply when appetite is suppressed by medication
- Status
- Drafted, not yet reviewed
The Appetune standard
Respect the person, not just the number on the scale.
We do not use shame, fear, before-and-after imagery, or language that treats a smaller body as a moral achievement.
Read our editorial standards- Clear authorship and clinical review
- Direct links to reliable sources
- Practical guidance with visible limits
- Fast updates when official information changes
- Respectful language at every stage
Appetune Notes
Practical nutrition for the week ahead.
Get one useful food strategy, one reviewed answer, one small-appetite meal idea, and one research or safety update worth knowing.
Free · Respectful · No diet-culture noise
Make the food you can manage count.
Whether you are the one eating less or the one cooking for someone who is, start from the appetite that is actually in the room today.