Lumina member planning
LUMINA
Wellbeing companion

Food, movement and everyday support

GLP‑1 Diet

A personal food, movement and daily-steps plan built around your body, goals and routine.

Answer a few questions to shape realistic meals, nutrition targets and home or gym training around days when appetite and energy can feel different.

Open my Lumina Build my personal plan Explore exercises
  • Personal calorie and macro estimates
  • Home or gym training
  • Weekly meals and step targets

01

Food foundations

Make every smaller meal count

When appetite is reduced, regular nourishing choices matter. Start with what feels manageable and build consistency rather than chasing perfection.

Small, nourishing meals

Aim for two or three balanced meals across the day rather than routinely skipping food. A smaller plate can feel more comfortable.

Protein each time

Include a protein source at each meal to help protect muscle—such as eggs, fish, chicken, yoghurt, tofu, beans or lentils.

Sip through the day

Drink regularly and use pale-yellow urine as a practical hydration sign, unless a clinician has told you to restrict fluids.

Slow the pace

Take smaller bites, chew well and stop when comfortably full. Eating slowly can make it easier to notice early fullness.

A flexible visual guide

The balanced plate

No counting needed

½ vegetables, salad or fruit
Colour, fibre and variety.

¼ protein
To help maintain muscle.

¼ higher-fibre carbohydrates
For steady, useful energy.

Add a little unsaturated fat where it suits the meal. Portions are a flexible guide—your needs may differ.

Quick inspiration

Build a simple meal

Mix it up
Your suggestion will appear here

Choose an eating style and meal, then press “Build my meal”.

Ideas are general examples, not a personalised meal plan. Check ingredients against allergies, intolerances and clinical advice.

A gentle reminder

Hydration check-ins

Tap when you finish a drink. Little and often can feel easier, particularly on days with nausea.

0check-ins today

Eight marks are only a visual reminder, not a medical target. Follow any fluid limit given by your care team.

02

Gentle adjustments

When eating feels more difficult

Digestive side effects can happen. These everyday food ideas may help with mild symptoms, but persistent or worsening symptoms need professional advice.

Nausea or heartburn

  • Try smaller meals more often and eat slowly.
  • Choose bland, dry or cooler foods if smells are difficult.
  • Avoid greasy meals and stay upright after eating.

Constipation

  • Drink regularly if you do not have a fluid restriction.
  • Increase fibre gradually with fruit, vegetables, wholegrains and pulses.
  • Gentle daily movement can help; ask a pharmacist if it persists.

Vomiting or diarrhoea

  • Take small, frequent sips rather than large drinks at once.
  • Eat when you feel able, keeping choices plain and simple.
  • Temporarily avoid fatty or spicy food if it makes symptoms worse.

Know when self-care is not enough

Unable to keep fluids down, vomiting more than three times a day, dark urine or feeling lightheaded can signal dehydration. Contact your prescriber, GP or NHS 111 promptly.

See all warning signs

03

Keep muscle, build confidence

Build your personal food and movement plan

Tell us about your goals, routine, food preferences and training access. Your answers shape the nutrition targets, meals, workouts and daily steps in your printable plan.

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First, tell us about you

First choose the support pathway that fits you, then add the details used for your estimated daily energy range.

Use the original quick movement-only planner

Designed around your week

Start with your routine

Saved on this device

Check before you start: Speak to your GP or physiotherapist before beginning a new routine if you are new to exercise, pregnant, have a health condition or injury, are at risk of falls or low blood sugar, have been told to restrict activity, or are experiencing medicine side effects.

Your week will appear here

Choose what feels realistic above. The planner will spread strength, walking and recovery across seven days.

04

Anatomy-guided exercise library

See the start and finish clearly

Choose a movement to compare both positions, see the main muscles involved and follow the written steps. The library will grow into a complete strength and conditioning guide.

Filter exercises

12 exercise guides

Beginner Sturdy chair

Chair squat

A supported lower-body movement that builds confidence sitting down and standing up.

Two-position guide Start → Finish
Three-quarter view of an anatomical exercise figure standing tall immediately in front of a chair, with both feet flat.
StartStand tall in front of the chair
Three-quarter view of the same anatomical exercise figure lowering towards a chair with hips back, knees bent and both feet flat.
FinishTouch the chair with control
Teal shows the main muscles: Quadriceps, glutes and hamstrings
Highlighted target muscles Thighs, glutes and core

How to do it

  1. Stand just in front of a sturdy chair, feet about hip-width apart.
  2. Send your hips back and bend your knees with control.
  3. Lightly touch the chair, then press through your feet to stand tall.

Helpful cues

  • Keep your chest comfortably lifted.
  • Let your knees track in line with your toes.
  • Use your hands on the chair or thighs if you need support.

About the illustrations: Teal identifies the main muscles emphasised by each movement. Other muscles also help, and the highlights are a visual guide rather than an anatomical measurement. Stop if you feel pain, dizziness or unusual shortness of breath.

05

Important safety information

Do not ignore these warning signs

This page cannot assess symptoms or replace your prescriber. If you are unsure how urgent something is, contact NHS 111.

Get urgent medical help

Severe, persistent stomach pain—especially if it spreads to your back—with or without nausea or vomiting may be a sign of pancreatitis.

Seek urgent medical attention now through NHS 111 or A&E. Do not try to manage severe or persistent symptoms using food changes alone.

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Call 999 now

For swelling of the tongue or throat, difficulty breathing, or another life-threatening emergency.

111

Ask for prompt advice

If you cannot keep fluids down, vomit more than three times a day, have dark urine, feel lightheaded or symptoms are worsening.

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Report visual changes urgently

Seek urgent medical advice for sudden loss of vision or rapid worsening of eyesight, particularly if you take semaglutide.

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Follow your diabetes care plan

If you use insulin or medicines that can lower blood sugar, follow your agreed plan for recognising and treating a hypo.

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Pregnancy and breastfeeding

GLP‑1 medicines should not be used during pregnancy or breastfeeding. If you are pregnant, think you may be pregnant, are planning pregnancy or are breastfeeding, contact your prescriber straight away. Do not change treatment without medical advice.

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Before surgery or sedation

Tell your surgical and anaesthetic team that you take a GLP‑1 medicine before any operation or procedure involving sedation. Do not stop it unless your clinician tells you to.

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Personal support matters

Ask a registered dietitian or your clinical team for individual advice, particularly with kidney disease, frailty, food allergies or a history of disordered eating.

Evidence and further help

Trusted UK sources behind this concept

The guidance has been shaped around current public information from UK health authorities and specialist NHS services. It should receive qualified clinical review before publication.