7 Day Meal Plan for Medical Weight Loss (PDF & Menu)

Sharing is caring!

If you’ve been told you need to lose weight for medical reasons, it can be a struggle to find a diet plan that can help you both lose weight sustainably and improve your health.

The following diet plan is based on the Mediterranean diet, which is often recommended by health and medical professionals due to the many studies showing its benefits.

The plan aims to provide a foundation for healthy eating habits, calorie control, and balanced nutrition. It emphasizes a well-rounded approach that incorporates essential nutrients while reducing calorie intake to facilitate weight loss.

The article below will cover what to eat to avoid and offer a sample 7 day plan to follow.

View Medical Weight Loss Diet Plan PDF

Foods to Eat for Medical Weight Loss

The food groups included below are heart-healthy foods that have research to back their inclusion into your diet.

Fruits and Vegetables

The health benefits of higher consumption of fruit and vegetables on health are well known.

Fruits and vegetables are high in vitamins, minerals and fiber. Because they contain lots of fiber, they have high satiety, meaning they keep you fuller with fewer calories.

Many studies find that eating more fruits and vegetables decreases the risk of heart disease (1, 2, 3).

3 servings of fruit and vegetables each day reduced the risk of heart disease by 70% in one study (4).

In terms of weight loss, one extensive study of over 133,000 people found people who ate more fruits and vegetables generally weighed less than those who didn’t (5).

Whole Grains

Whole grains have a bad reputation because they are higher in carbohydrates and can help increase weight. However, there are many studies that show the health benefits of whole grains as well as the weight loss potential from eating them.

Eating whole grains has been linked to many health benefits:

  • Reduced risk of heart disease (6)
  • Reduced risk of type 2 diabetes (7)
  • Reduced risk of stroke (8)
  • Help reduce inflammation (9)
  • Reduced risk of high blood pressure (10)

For weight loss, one review looked at 15 different studies containing over 120,000 people. It found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat (11).

Whole grains you can eat include:

  • Oatmeal
  • Whole grain bread
  • Barley
  • Quinoa
  • Brown rice
  • Bulgur

Beans and Legumes

Beans and legumes are one of the best plant-based sources of protein you can eat. They tend to be high in magnesium, potassium and fiber, which are important nutrients that can improve blood pressure (12).

Because they have lots of fiber and protein, they keep you full for longer. This can help you lower your weight sustainably by naturally reducing your food intake (1314).

In terms of health benefits, many studies have found eating legumes can help improve blood pressure and lower triglycerides (1516).

Popular beans and legumes to eat include:

  • Kidney beans
  • Soybeans
  • Peanuts
  • Chickpeas
  • Lentils
  • Black beans

Fatty Fish

Fatty fish contain lots of omega-3 fatty acids. They are essential in promoting heart and brain health (17).

These aren’t produced by the body and must be consumed. The biggest sources of these omega-3 fatty acids are found in fatty fish.

Various studies show that eating fatty fish can the risk of many health conditions like heart attacks and strokes (18, 19, 20). One large study of 40,000+ people found people who ate one or more servings of fish a week lowered their risk of heart disease by 15% (21).

It’s good to aim for 1-2 servings per week.

Both fatty fish and non-fatty fish contains lots of protein, vitamins and minerals. However, fatty fish contains vitamin D and omega-3 fatty acids, which most people do not get enough of.

Fatty fish include:

  • Salmon
  • Mackerel
  • Sardines
  • Tuna
  • Herring
  • Trout

Lean Protein

Meats like poultry and white fish are great protein sources. They contain lots of vitamins and minerals.

However, they are lower in saturated fats compared to red meats like beef, lamb and pork. These red meats also contain lots of nutrients but are higher in saturated fats.

Eating more saturated fat can raise cholesterol. Higher levels of cholesterol are linked with conditions like heart disease, which is why it is generally recommended to lower your intake or consume healthy unsaturated fats instead.

Nuts and Seeds

Nuts and seeds have plenty of protein, fiber, vitamins and minerals.

They have a reputation as a food that can be fattening. On the contrary, many studies show that as long as you don’t overeat them, they can help you reduce your weight (22, 23).

Many also show how nuts can help lower cholesterol and triglycerides.

One study found eating pistachios reduced triglyceride levels by almost 33% lower than in the control group (2425). Hazelnuts have also shown positive effects on cholesterol (2627)

One study in particular found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease (28).

Great nut and seed additions to your diet include:

  • Almonds
  • Walnuts
  • Peanuts
  • Pecans
  • Pistachios
  • Chia seeds
  • Flax seeds

Chia seeds and flax seeds are also great plant sources of omega-3 fatty acids. Many people don’t get enough of these types of fatty acids.

Olive Oil

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.

One study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. This group had a 30% lower risk of stroke and heart attack, compared to people who followed a low-fat diet (29).

View Medical Weight Loss Diet Plan PDF

Foods to Avoid for Medical Weight Loss

  • Added sugar: Sweets, table sugar, sugary drinks and many others
  • Refined grains: White bread, pasta made with refined wheat, etc.
  • Trans fats: Found in margarine and various processed foods.
  • Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
  • Highly processed foods & meats: fried chicken, potato chips and more

General Guidelines for Medical Weight Loss

  • Choose fresh food instead of canned foods, which typically have more sodium.
  • Choose whole grains instead of refined grains (e.g. brown bread instead of white). Whole grains contain more nutrients and fiber.
  • Use herbs and spices to flavor your food instead of salt.
  • Avoid processed cuts of meat, which usually have more saturated fats.
  • Try cooking with olive oil where possible instead of butter.
  • Eat healthy snacks like fruit and nuts.
  • Eat more fiber. Fiber keeps you full and improves digestion.
  • Eat more protein. This prevents muscle loss and improves metabolism.
  • Check the food labels. Some foods can have hidden salt and sugar.

The most important thing is to find a diet and lifestyle you can stick with long-term. This is because when people use short-term diets to lose weight, they tend to regain weight. One study found people regained 30–65% of their lost weight within one year on these diets (30).

Moreover, one in three dieters ends up heavier than before they dieted (3132).

When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.

Sustaining weight loss comes down to making sustainable changes to your lifestyle.

View Medical Weight Loss Diet Plan PDF

What’s the Best Diet for Medical Weight Loss?

Combining all those foods and principles into a diet can be a tricky process. Thankfully, the Mediterranean diet has the research to back it up and why it’s considered one of the best to follow.

It is high in foods that help reduce the risk of various health issues such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Many credible organizations suggest following a Mediterranean diet to fight inflammation. These include:

It has also been ranked as the number 1 diet since 2018 according to the U.S. News & World Report.

It’s considered one of the best both because of how easy it is to follow and the scientific research that backs how healthy it is. This makes it a great choice if you’ve been told you need to lose weight by a medical practitioner.

Various studies have shown that the Mediterranean diet can help with a range of health-related diseases, such as:

  • Reduced risk of cardiovascular events (33, 34)
  • Reduced risk of coronary heart disease (35, 36)
  • Reduced risk of developing type 2 diabetes (37)
  • Risk of breast cancer (38)
  • Reduced obesity (39)
  • Better cognitive function (40)

Medical Weight Loss Diet Meal Plan

Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

BreakfastLunchDinner
MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View Medical Weight Loss Diet Plan PDF

Day 1: Monday

Breakfast: Breakfast Blues Porridge

Nutrition

  • Calories – 347
  • Protein – 15g
  • Carbs – 42g
  • Fat – 15g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ½ cup (50g) porridge oats
  • ⅚ cup (200ml) milk
  • ½ tsp vanilla extract
  • 2 tbsp Greek yogurt
  • ⅛ cup (25g) chia seeds
  • ¾ cup (150g) blueberries
  • ⅓ cup (25g) flaked almonds

Instructions

  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

Nutrition

  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ⅘ cup (120g) cherry tomatoes,
  • 1 cucumber, peeled, deseeded and roughly chopped
  • ½ red onion, thinly sliced
  • ⅓ (60g) or about 16 Kalamata olives
  • 1 tsp dried oregano
  • ⅓ cup (50g) feta cheese, crumbled
  • 2 tbsp olive oil

Instructions

  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto

Nutrition

  • Calories – 508
  • Protein – 40g
  • Carbs – 46g
  • Fat – 15g

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 large leek, thinly sliced
  • ¾ cup (150g) risotto rice, such as arborio or carnaroli
  • 1 ½ cups (350ml) vegetable stock
  • ½ cup (125ml) milk
  • 9-10 oz (280g) smoked haddock,
  • skinned and cut into large chunks
  • 2 tbsp Greek yogurt
  • 1 ⅔ cups (50g) baby spinach

Instructions

  1. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
  2. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
  3. Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

View Medical Weight Loss Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • ⅘ cup (120g) cherry tomatoes, chopped
  • 1 ⅔ cups (250g) watermelon, cut into chunks
  • ⅔ cup (100g) feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps

Nutrition

  • Calories – 424
  • Protein – 21g
  • Carbs – 44g
  • Fat – 21g

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

  • 2 wholemeal wraps
  • 4 falafels (about 3.5 oz / 100g)
  • ½ avocado
  • Small bunch of parsley, chopped
  • 1 lemon, juiced
  • 1 tbsp harissa

For the tahini sauce:

  • ¼ cup (60g) Greek yogurt
  • ½ tbsp tahini
  • ½ lemon, juiced
  • 1 garlic clove, crushed
  • ¼ tsp ground cumin

Instructions

  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake

Nutrition

  • Calories – 444
  • Protein – 17g
  • Carbs – 52g
  • Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

  • 1 eggplant / aubergine, sliced lengthways
  • 2 tbsp olive oil
  • ⅓ cup (70g) lentils
  • 2 onions, finely chopped
  • 2 garlic cloves, finely chopped
  • ¾ cup (150g) cooked butternut squash
  • 7 oz can (200g) chopped tomatoes
  • ½ small pack basil leaves
  • ⅓ cup (60g) feta

Instructions

  1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
  2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
  3. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

View Medical Weight Loss Diet Plan PDF

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

Nutrition

  • Calories – 294
  • Protein – 16g
  • Carbs – 8g
  • Fat – 24g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 2 tbsp olive oil
  • ⅔ cup (100g) cherry tomatoes
  • 4 eggs
  • ¼ cup (60ml) milk
  • handful basil, chopped
  • 6 cups (180g) baby spinach
  • black pepper

Instructions

  1.  Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

  • Calories – 424
  • Protein – 33g
  • Carbs – 50g
  • Fat – 21g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • ⅗ cup (100g) quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 1 cup (150g) cherry tomatoes, chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • ⅓ cup (50g) feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View Medical Weight Loss Diet Plan PDF

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • ⅘ cups (145g) artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 7 oz can (200g) cannellini beans, drained and rinsed
  • ⅘ cup (120g) cherry tomatoes, chopped
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • ⅔ cup (100g) feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 eggplant (aubergine), sliced lengthways
  • 2 zucchini (courgettes), sliced lengthways
  • 2 tbsp olive oil

For the mash

  • 14 oz (400g) can haricot beans, rinsed
  • 1 garlic clove, crushed
  • ⅖ cup (100ml) vegetable stock
  • 1 tbsp chopped cilantro (coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View Medical Weight Loss Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 2 cups (300g) cherry tomatoes, chopped
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad

Nutrition

  • Calories – 351
  • Protein – 25g
  • Carbs – 34g
  • Fat – 14g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 1 large red pepper, quartered and deseeded
  • ½ lemon, zest and juice
  • pinch smoked paprika
  • 1 tbsp extra-virgin olive oil
  • 3 ⅓ cup (100g) baby spinach
  • 2 salmon fillets
  • 14 oz (400g) can chickpeas

Instructions

  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

View Medical Weight Loss Diet Plan PDF

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 2 cups (300g) carrots, washed and coarsely grated
  • ⅓ cup (70g) split red lentils
  • 2 ¼ cups (500ml) hot vegetable stock
  • ¼ cup (60ml) milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Dinner: Chicken Gyros

Nutrition

  • Calories – 296
  • Protein – 26g
  • Carbs – 29g
  • Fat – 8g

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

  • 1 chicken breast, cut into chunks
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • ½ tsp oregano
  • 2 tbsp Greek yogurt
  • 8-10cm (about half) piece cucumber,
  • 2 tbsp mint, chopped
  • 2 wholemeal pita bread
  • ⅓ cup (50g) cherry tomatoes
  • 1 roasted red pepper from jar, sliced

Instructions

  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

View Medical Weight Loss Diet Plan PDF

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 1 ¼ cups (300ml) hot vegetable stock
  • 7 oz can (200g) chopped tomatoes
  • 7 oz can (200g) chickpeas, rinsed and drained
  • ¼ cup (50g) frozen broad beans
  • zest and juice ½ lemon
  • cilantro (coriander) & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 14 oz can (400g) chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • Zest and juice, ½ lemon
  • ⅚ cup (200g) Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

View Medical Weight Loss Diet Plan PDF

Medical Weight Loss Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View Medical Weight Loss Diet Plan PDF

28 Day Mediterranean Plan for Medical Weight Loss

We’ve created a 4-week Mediterranean-style diet meal plan for medical weight loss that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan for medical weight loss!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.