What should I eat on phentermine?

High protein foods include: Lean meats. Fish. Legumes and beans. Nuts and seeds. Dairy.

medmunch.com - 7 Day Phentermine Diet Meal Plan (PDF + Menu) - Medmunch

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Taking phentermine surpresses your appetite, so it’s very important you eat the right foods you so can get sufficient nutrition in the limited calories you eat. Therefore, you should try to make healthy changes to your diet that you can stick to long-term once you are off the medication. That’s why it’s important to use a diet where you actually enjoy the food you eat and can fit into your everyday life. The article below will cover everything you need to know about following a phentermine diet plan 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 Phentermine Diet Plan PDF

Tips for Following a Diet Plan on Phentermine

Eat More Protein

Many studies find that eating sufficient amounts of protein can help reduce appetite and thus, body weight (1, 2, 3). Many studies also show that eating good amounts of protein can help increase muscle mass and strength, which will increase your basic metabolism and increase your energy expenditure (4, 5).

High protein foods include:

Lean meats

Fish

Legumes and beans

Nuts and seeds

Dairy

Eat More Fiber

Foods that contain lots of fiber increase feelings of fullness by promoting the release of satiety hormones (6, 7). This means that you eat less naturally.

Foods high in fiber include:

Fruits and vegetables

Nuts

Whole grains

Legumes

Oats

Drink Water

Sugary drinks such as sodas and fruit juices contain lots of sugar that add extra calories into your diet without filling you up. They are essentially empty calories. Drinking water contains no calories, but studies find that it can speed your metabolism by 30% within a 60-90 minute window. This can help you burn more calories and help keep your weight under control (8, 9).

Eat Less Sugar

Eating too much sugar can cause a range of health issues. These include inflammation, increase triglyceride levels and obesity (10). Reducing your sugar consumption can be done in various ways. One of the easiest is to drink water instead of sugary drinks like soda and juice. Another way is to snack on healthy foods like nuts, seeds and dried fruit. If you’re going to opt for a sugary snack, keep it as a treat or eat in smaller sizes. It’s also worth checking food labels for hidden sugar. Sometimes low-fat products are substituted with extra sugar in order to keep it’s taste.

Foods to Eat on a Phentermine Diet

Although you shouldn’t completely cut any food, you should be making certain foods a priority. These sorts of foods will contain all the nutrients you need as well keep you fuller for longer. Ultimately, they will help you regulate your food intake after you’ve stopped taking phentermine.

The sorts of foods you should eat regularly include:

Vegetables

Vegetables are excellent sources of high in fiber, vitamins and minerals. Studies find those who eat vegetables generally weigh less over time (11). Generally, it’s a good idea to eat a variety of different colored vegetables, as they typically contain different types of nutrients.

Fruits

Although fruit is higher in sugar, these are natural sugars. Because they contain lots of fiber and water as well, they don’t spike blood sugar levels as much as added sugars do. One large study of over 130,000+ people found that higher fruit intake was associated with more weight loss over the 24 period over which the study was conducted (12).

Whole Grains

Whole grains are thought to not be that healthy because they are high in carbs. However, it is refined grains (e.g white bread), where all the nutrients have been stropped from, that are less healthy. Whole grains have many health benefits, including reducing the risk of inflammation and heart disease (13, 14) One review containing 120,000+ people found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat (15). Good examples include:

Examples of whole grains include:

Oatmeal

Whole grain bread

Barley

Quinoa

Brown rice

Bulgur

Legumes and Beans

Legumes and beans are excellent plant-based sources of protein.

They are a great choice for those looking to lose weight because their high fiber and protein can help feelings of fullness leads to less food intake over the long-term (16, 17). Many studies show that they can help reduce weight sustainably and cut fat by naturally reducing food intake. (7, 8).

Some examples of popular beans and legumes include:

Chickpeas

Peanuts

Black beans

Lentils

Kidney beans

Soybeans

Nuts and Seeds

Despite being high in good fat and calories, they actually can help you lose weight. One study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn’t eat them (18). Some nuts have differing amounts of particular nutrients, so it’s worth checking. For example, one brazil nut contains all your daily requirements of selenium. Flax seeds and chia seeds also contain lots of omega-3 fatty acids, a nutrient many people don’t get enough of.

Some examples of nuts and seeds to eat include:

Almonds

Walnuts

Chia seeds

Flax seeds

Hazelnuts

Cashews

Fatty Fish

All fish is good for you. It’s full of important nutrients many people lack in their diets, such as high-quality protein, iodine, and various vitamins and minerals. However, fatty fish is even better. This is because it contains a lot of omega-3 fatty acids, which many people don’t get enough of. These are essential for good heart and brain health. Studies find fatty fish such as salmon that contain omega-3 fats can help cut body fat and help weight loss (19, 20, 21).

Good sources of fatty fish include:

Herring

Salmon

Tuna

Trout

Mackerel

Sardines

Foods to Limit on a Phentermine Diet

You shouldn’t feel guilty for treating yourself occasionally. Just don’t make a habit of eating these foods regularly:

Junk foods: fast food and potato chips

fast food and potato chips Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits white bread, pasta, crackers, flour tortillas, biscuits Fried foods: french fries, donuts, fried meats french fries, donuts, fried meats Sugar-sweetened beverages: soda, tea with added sugar, sports drinks soda, tea with added sugar, sports drinks Processed meats: bacon, canned meat, salami, sausages

bacon, canned meat, salami, sausages Trans fats: vegetable oil and margarine

What’s the Best Phentermine Diet Plan?

If you’re taking phentermine, one of the most important things is to find a diet that you can stick to long-term so that you can keep the weight loss after you’ve stopped taking medication. The Mediterranean diet is considered one of the best to follow, being ranked the number 1 diet according to the U.S. News & World Report. This is primarily because of the health benefits from many scientific studies and because of how easy it is to follow. Many diets can help you lose weight, but because they are too restrictive and are difficult to follow, people don’t stick with them. Many credible organizations suggest following a Mediterranean diet for longevity and health. These include: Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

Lower risk of cardiovascular events, coronary heart disease, (22, 23)

Lower risk of coronary heart disease (24, 25)

Lower risk of developing type 2 diabetes (26)

Lower risk of breast cancer (27)

Lower risk of obesity (28)

Better cognitive function (29)

Phentermine Diet Meal Plan

Phentermine Diet Sample Menu

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:

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A handful of nuts or seeds

A piece of fruit

Carrots or baby carrots

Berries or grapes

View 7 Day Phentermine Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

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

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

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 Phentermine Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

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

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

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 Phentermine Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

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

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

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 Phentermine Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Calories – 240

Protein – 11g

Carbs – 22g

Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

145g / ⅘ cups jar artichoke heart in oil

½ tbsp sundried tomato paste

½ tsp red wine vinegar

200g can / 1 cup cannellini beans, drained and rinsed

150g / ¾ cups tomatoes, quartered

handful Kalamata black olives

2 spring onions, thinly sliced on the diagonal

100g / ⅔ cups feta cheese, crumbled

Instructions

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. 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: Spiced Carrot and Lentil Soup

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

300g /2 cups carrots, washed and coarsely grated

70g / ⅓ cup split red lentils

500ml / 2 ¼ cups hot vegetable stock

60ml / ¼ cup milk

Greek yogurt, to serve

Instructions

Heat a large saucepan and dry fry 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. 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.

View 7 Day Phentermine Diet Plan PDF

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Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Calories – 452

Protein – 6g

Carbs – 37g

Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

400g / 2 cups tomatoes

1 garlic clove, crushed

1 tbsp capers, drained and rinsed

1 ripe 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

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. 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: Med Chicken, Quinoa and Greek Salad

Calories – 473

Protein – 36g

Carbs – 57g

Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

100g / ⅗ cup quinoa

½ red chilli, deseeded and finely chopped

1 garlic clove, crushed

2 chicken breasts

1 tbsp extra-virgin olive oil

150g / ¾ cup tomatoes, roughly chopped

handful pitted black kalamata olives

½ red onion, finely sliced

50g / ½ cup feta cheese, crumbled

small bunch mint leaves, chopped

juice and zest ½ lemon

Instructions

Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly. 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 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 7 Day Phentermine Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Calories – 473

Protein – 11g

Carbs – 56g

Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

100g / ⅗ cup quinoa

3 tbsp olive oil

1 garlic clove, finely chopped

2 carrots, cut into thin sticks

150g / 1 ⅔ leek, sliced

1 broccoli head, cut into small florets

50g / ¼ cup tomatoes

100ml / ¼ cup vegetable stock

1 tsp tomato purée

juice ½ lemon

Instructions

Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Calories – 314

Protein – 19g

Carbs – 33g

Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

1 pepper, deseeded & quartered

1 aubergine, sliced lengthways

2 courgettes, sliced lengthways

2 tbsp olive oil

For the mash

400g / 2 cups haricot beans, rinsed

1 garlic clove, crushed

100ml / ½ cup vegetable stock

1 tbsp chopped coriander

Instructions

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. 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 7 Day Phentermine Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

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

300ml / 1 ¼ cups hot vegetable stock

200g can / 1 cup chopped tomatoes

200g can / 1 cup chickpeas, rinsed and drained

50g / ¼ cup frozen broad beans

zest and juice ½ lemon

coriander & bread to serve

Instructions

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. 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

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

400g can /2 cups chickpeas, drained and rinsed

2 tbsp olive oil

½ tsp lemon zest

½ tsp lemon juice

200g / ½ cup Greek yogurt

1 tbsp harissa paste

1 tsp crushed red chilli flakes

mint leaves, chopped, to serve

Instructions

Heat oven to 220C/200C fan/ gas 7. 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. 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 7 Day Phentermine Diet Plan PDF

Phentermine Diet Shopping List

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

View 7 Day Phentermine Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style recipes that help whilst on phentermine. It’s about finding recipes that can become staples in your household and creating eating habits that actually last. We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Balanced 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

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 in 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.

medmunch.com - 7 Day Phentermine Diet Meal Plan (PDF + Menu) - Medmunch

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