How to Track Your GLP-1 Injections
Written by the GLP-1 Living team · Reviewed August 15, 2026
A weekly injection sounds easy to remember, until week six, when you are standing in the kitchen wondering whether you already rotated to the left side, what dose you moved to last month, and when the nausea actually started.
Tracking solves this quietly. Five minutes a week gives you a record your future self and your doctor will thank you for. Here is what to track and how to keep it effortless.
What to write down each week
Site rotation deserves special attention. Injecting in the same spot repeatedly can irritate the skin, so alternate areas and sides in a fixed pattern. A tracker makes the pattern visible at a glance.
- Date and time of your injection.
- Dose, exactly as prescribed that week.
- Injection site: which area and which side, so you can rotate properly.
- Side effects in the days after, even mild ones.
- Weight, if you weigh in weekly, plus anything notable like sleep or energy.
Why it pays off at check-ins
Doctors adjust doses based on how you respond. A clear record of doses, side effects and weight over the past weeks turns a vague conversation into a precise one. Instead of I think the nausea got worse at some point, you can show exactly when, at which dose, and how long it lasted.
Paper or spreadsheet: pick what you will actually use
The best tracker is the one you fill in. A printable sheet on the fridge works because you see it. A spreadsheet works because it is always on your phone and can chart your progress automatically.
We make both. Our printable trackers cover injections, weight, symptoms and protein in a calm, clear layout. Prefer digital? The spreadsheet trackers log every shot and chart your weight for you, in Google Sheets or Excel.
How to track protein intake on semaglutide
Protein deserves its own line in your tracker. On semaglutide or tirzepatide your appetite shrinks, and protein is the first thing that quietly slips. Write down a daily protein estimate next to your weight: most people aim for roughly 90 to 100 grams, but confirm your target with your doctor.
You do not need gram-perfect logging. A simple tally works: count roughly 20 to 30 grams per solid protein serving (Greek yogurt, eggs, chicken, fish, a shake) and check whether you hit three to four servings. Our printable protein tracker and the spreadsheet trackers both have this built in.
Make it a ritual, not a chore
Attach tracking to the injection itself: inject, then immediately write it down, every week, same moment. Five minutes. Done consistently, it becomes the clearest picture of your journey you will ever have.
Keep going
This article is educational information, not medical advice, and it makes no medical claims. GLP-1 Living products are organizational tools only. Always talk to your own doctor or dietitian about your GLP-1 medication, your diet and any symptoms you experience.