Recommended Meal Plan for When You Are Losing a Lot of Weight

The first few weeks on Semaglutide were interesting to say the least. My body wasn’t accustomed to the meals I was used to eating. I didn’t respond well to fried food for example. I was losing weight but not at the pace I wanted.

So I thought I’d share my recommended meal plan. I cheat all the time, but these are the general guidelines. The focus is: tasty, healthy, lots of protein. And if I feel like cheating with some fast food every once in a while I do.

This sample meal plan prioritizes protein while keeping it balanced and delicious. Remember, portion sizes are key for weight loss. Aim for a calorie deficit based on your individual needs. It's always best to consult a doctor or registered dietitian for personalized guidance.

Breakfast (all under 300 calories):

• Day 1: Greek yogurt with berries and a sprinkle of chopped nuts
• Day 2: Scrambled eggs with spinach and whole-wheat toast
• Day 3: Protein smoothie with almond milk, banana, protein powder, and a handful of greens
• Day 4: Cottage cheese with sliced peaches and a drizzle of honey
• Day 5: Two hard-boiled eggs with a slice of whole-wheat avocado toast
• Day 6: Overnight oats with chia seeds, protein powder, and berries
• Day 7: Whole-wheat pancakes with ricotta cheese and a sprinkle of blueberries

Lunch (all under 500 calories):

• Day 1: Tuna salad with chopped celery, red onion, and whole-wheat crackers
• Day 2: Leftover grilled chicken breast with a side salad and balsamic vinaigrette
• Day 3: Lentil soup with a whole-wheat roll
• Day 4: Black bean burger on a whole-wheat bun with a side of roasted vegetables
• Day 5: Salmon with brown rice and steamed broccoli
• Day 6: Turkey chili with a dollop of Greek yogurt and a side salad
• Day 7: Chicken Caesar salad with grilled chicken and light dressing

Dinner (all under 600 calories):

• Day 1: Shrimp stir-fry with brown rice and mixed vegetables
• Day 2: Baked tofu with roasted sweet potato and quinoa
• Day 3: Ground turkey chili with low-carb tortillas and chopped avocado
• Day 4: Chicken breast with roasted Brussels sprouts and a side of quinoa
• Day 5: Salmon with roasted asparagus and whole-wheat couscous
• Day 6: Lentil pasta with lean ground beef sauce and a side salad
• Day 7: Turkey burgers on whole-wheat buns with baked sweet potato fries

Snacks (keep it under 200 calories):

• Fruits and vegetables with a dollop of nut butter
• Handful of nuts and seeds
• Greek yogurt with berries
• Cottage cheese with chopped vegetables
• Hard-boiled egg

Tips:

• Drink plenty of water throughout the day.
• Feel free to swap ingredients based on your preferences.
• Experiment with spices and herbs for added flavor.
• Cook in advance for easier meal prep throughout the week.
• Don't forget to indulge occasionally in moderation!