PHYSICIANS
Mediterranean Vegeterian Diet
Sample Diet Plan
Mediterranean Vegetarian Diet Plan for person weighing 200 pounds going on semaglutide medication to lose weight.
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 quinoa salad with cherry tomatoes, cucumber, olives, and feta cheese
Dinner: Baked stuffed bell peppers with quinoa, black beans, corn, and avocado
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: Lentil and vegetable curry with a small serving of brown rice
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: Chickpea and vegetable stir-fry with cauliflower rice
Dinner: Eggplant and mushroom stroganoff with a small serving of whole wheat pasta
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 sliced tomato
Lunch: Spinach and strawberry salad with walnuts, a small amount of goat cheese, and balsamic vinaigrette
Dinner: Stuffed portobello mushrooms with spinach and feta cheese, served with a side salad of mixed greens
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, whole grain crackers, and a small portion of marinated artichoke hearts
Dinner: Vegetarian chili with a side of small whole wheat cornbread
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: Spaghetti squash with marinara sauce, sautéed mushrooms, and a sprinkle of Parmesan cheese
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: Grilled vegetable panini with pesto and mozzarella on whole wheat bread
Dinner: Vegetable and bean stir-fry with a small serving of quinoa
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. Also add regular physical activity into your daily routine. Talk to a 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.