PHYSICIANS
Mediterranean Diet
Sample Diet Plan
Mediterranean Diet Plan for person weighing 200 pounds going on semaglutide medication to lose weight. The Mediterranean diet plan can be an excellent way to lose weight while also promoting overall health.
For weight loss, it is crucial to maintain a calorie deficit, meaning you consume fewer calories than you burn. A Mediterranean-style diet can be helpful for weight loss, as it emphasizes whole, nutrient-dense foods that are typically lower in calories.
Here is a sample 7-day meal plan that you can use as a starting point and modify according to your specific needs and preferences. It can be rotated and repeated every seven days. Feel free to mix and match with other diet plans with various kinds of ethnic foods on our website.
Day 1:
Breakfast: Â Greek yogurt with a drizzle of honey, chopped walnuts, and berries
Lunch: Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and grilled chicken
Dinner: Baked lemon herb chicken with steamed green beans and cauliflower rice
Snack: Sliced cucumber and hummus.
Day 2:
Breakfast: Â Overnight oats with almond milk, chia seeds, and mixed berries (use smaller portions for weight loss)
Lunch: Grilled vegetable and hummus wrap with a small whole wheat pita or lettuce wrap
Dinner: Baked salmon with lemon, steamed asparagus, and a small serving of quinoa
Snack: Sliced apple with a tablespoon of almond butter.
Day 3:
Breakfast: Smoothie with vegetables plus half a banana, almond milk, and a scoop of plant-based protein powder
Lunch: Lentil soup with a side salad of mixed greens and balsamic vinaigrette
Dinner: Chickpea and vegetable curry with a small serving of brown rice
Snack: A small portion of Greek yogurt with a drizzle of honey and chopped nuts.
Day 4:
Breakfast: Â Whole grain toast with mashed avocado and a poached egg
Lunch: Spinach and strawberry salad with grilled chicken, a small amount of goat cheese, and balsamic vinaigrette
Dinner: Shrimp and vegetable stir-fry with cauliflower rice
Snack: Sliced bell peppers and a small portion of tzatziki sauce
Day 5:
Breakfast: Â Steel-cut oatmeal with almond milk, cinnamon, and chopped apples (use smaller portions for weight loss)
Lunch: Caprese salad with fresh basil and a small portion of smoked salmon
Dinner: Baked eggplant Parmesan with a side of zucchini noodles and marinara sauce
Snack: Fresh fruit salad (limit portion size)
Day 6:
Breakfast: Â Vegetable omelet with a small slice of whole wheat toast and avocado
Lunch: Falafel and tahini sauce in lettuce wraps with sliced tomatoes and cucumbers
Dinner: Grilled chicken breast with roasted Brussels sprouts and a small baked sweet potato
Snack: Handful of almonds and a few dried apricots.
Day 7:
Breakfast: Â Chia pudding with sliced almonds and berries (use smaller portions for weight loss)
Lunch: Stuffed portobello mushrooms with a side salad of mixed greens
Dinner: Vegetable and bean chili with a small slice of whole wheat bread
Snack: Mixed nuts and a few dark chocolate chips.
Remember that portion control is crucial for weight loss. Adjust portion sizes according to your individual calorie needs. You also need physical activity in your daily routine.
Feel free to talk to our healthcare professional about your specific dietary needs and discuss how Semaglutide might affect your diet and blood sugar levels.
Feel free to contact us at weightloss@patientsmeidcal.com or call us at 1-212-794-8800 if you have any questions.
READY TO LOSE WEIGHT?
At Patients Medical, our goal is to offer a variety of programs and treatments that can help you lose weight quickly and safely. Our physicians will create a customized plan for you that may include a combination of prescription, conventional and holistic medicine, and recommend dietary and lifestyle changes.