Free Weight Loss Diet Plan Pdf

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.

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

The article below will cover everything you need to know about following a diet plan for medical weight loss and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day 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 consumptions 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 looking 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 ( 13 , 14).

In terms of health benefits, many trails have found eating legumes can help improve blood pressure and lower triglycerides (15, 16).

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

White-meat poultry and white-meat 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, fibre, vitamins and minerals.

They have a reputation as a food that can be fattening. To 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 (24, 25). Hazelnuts have also shown positive effects on cholesterol (26, 27)

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).

Diet 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 a 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 (31, 32).

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.

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

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

Harvard Medical School
Mayo Clinic
American Heart Association
Arthritis Foundation
Osteoarthritis Foundation Internal

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, coronary heart disease, (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

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

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy 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 7 Day Weight Loss Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

Calories – 236
Protein – 14g
Carbs – 32g
Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

225g /⅞ cup Greek yogurt
2 bananas, sliced into chunks
15g / 2 tbsp walnuts, toasted and chopped

Instructions

Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

Calories – 302
Protein – 20g
Carbs – 54g
Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

600g / 3 cups cannellini beans
70g / ⅜ cups cherry tomatoes, halved
½ red onion, thinly sliced
½ tbsp red wine vinegar
small bunch basil, torn

Instructions

Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

1 tbsp extra virgin olive oil
½ onion, finely chopped
1 garlic clove, finely chopped
250g / 9 oz lean beef mince
200g can / 1 cup chopped tomatoes
1 tbsp tomato purée
1 tsp ground cinnamon
200g can / 1 cup chickpeas
100g pack / ⅔ cup feta cheese, crumbled
Mint (fresh preferable)
Brown bread, to serve

Instructions

Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day 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
120g / ⅝ cups tomatoes, chopped
½ watermelon, cut into chunks
50g / ⅔ cup feta cheese, crumbled

Instructions

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

Lunch: Edgy Veggie Wraps

Nutrition

Calories – 310
Protein – 11g
Carbs – 39g
Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

100g / ½ cups cherry tomatoes
1 cucumber
6 Kalamata olives
2 large wholemeal tortilla wraps
50g / ¼ cups feta cheese
2 tbsp hummus

Instructions

Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
Heat the tortillas.
Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

Calories – 417
Protein – 19g
Carbs – 45g
Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
2 red onions, chopped
1 red chilli, deseeded & chopped
1 garlic clove, sliced
small bunch coriander, stalks and leaves chopped separately
800g can / 4 cups cherry tomatoes
4 eggs
brown bread, to serve

Instructions

Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Weight Loss Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

Calories – 235
Protein – 13g
Carbs – 38g
Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

60g porridge oats
160g Greek yogurt
175g blueberries
1 tsp honey

Instructions

Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
Spoon the porridge into bowls and add the remaining yogurt and blueberries.

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

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: Salmon with Potatoes and Corn Salad

Nutrition

Calories – 479
Protein – 43g
Carbs – 27g
Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

200g / 1 ⅓ cups baby new potatoes
1 sweetcorn cob
2 skinless salmon fillets
60g / ⅓ cups tomatoes
1 tbsp red wine vinegar
1 tbsp extra-virgin olive oil
Bunch of spring onions/scallions, finely chopped
1 tbsp capers, finely chopped
handful basil leaves

Instructions

Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Weight Loss Diet Plan PDF