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Semaglutide and Weight Loss: How It Can Help Manage Obesity - Mason Park Medical Clinic

Day 1 (Monday) Breakfast: Greek yoghurt (¾ cup) with mixed berries (½ cup), chia seeds (1 tbsp), and walnuts (1 tbsp) — ~28 g protein Snack: Boiled egg + small apple Lunch: Grilled chicken salad (4 oz chicken, mixed greens, cherry tomatoes, cucumber, olive oil + lemon dressing) Dinner: Baked salmon (4 oz) with quinoa (½ cup cooked) and steamed broccoli Day 2 (Tuesday) Breakfast: 2-egg omelette with spinach, mushrooms, and feta cheese Snack: Cottage cheese (½ cup) with sliced pear Lunch: Lentil and vegetable soup + whole grain toast (1 slice) Dinner: Grilled prawns (4 oz) with sautéed courgette and brown rice (⅓ cup cooked) Day 3 (Wednesday) Breakfast: Overnight oats (⅓ cup oats + ½ cup milk) with banana slices and 1 tbsp almond butter Snack: Protein shake (whey or pea, 25 g protein) Lunch: Chicken and chickpea bowl (3 oz chicken, ½ cup chickpeas, roasted vegetables, tahini) Dinner: Baked cod (4 oz) with sweet potato (small) and green beans Day 4 (Thursday) Breakfast: Smoothie — Greek yoghurt, frozen berries, spinach, 1 tbsp flax seed, scoop of protein powder Snack: A small handful of almonds (15 nuts) + 1 hard-boiled egg Lunch: Turkey and avocado wrap (whole grain tortilla, 3 oz turkey, lettuce, tomato) Dinner: Tofu stir-fry (4 oz tofu) with broccoli, peppers, and brown rice (⅓ cup cooked) Day 5 (Friday) Breakfast: Scrambled eggs (2) with smoked salmon (1 oz) and avocado (¼) Snack: Apple slices with 1 tbsp peanut butter Lunch: Mediterranean bowl (quinoa, grilled chicken, cucumber, olives, hummus) Dinner: Baked chicken thigh (skinless, 4 oz) with roasted Brussels sprouts and lentils (½ cup) Day 6 (Saturday) Breakfast: Cottage cheese pancakes (3 small) topped with berries Snack: Greek yoghurt with cinnamon and pumpkin seeds Lunch: Tuna salad (canned in water, mixed with avocado instead of mayo) on whole grain crackers Dinner: Lean beef stir-fry (3 oz) with mixed vegetables and cauliflower rice Day 7 (Sunday) Breakfast: Tofu scramble with bell peppers, onions, turmeric, and a slice of whole grain toast Snack: Cucumber slices with hummus (3 tbsp) Lunch: Grilled chicken Caesar salad (3 oz chicken, romaine, parmesan, light dressing) Dinner: Baked white fish (4 oz) with herb-roasted vegetables and a small portion of wild rice Pharmacist’s Perspective — Faryal Faisal, PharmD If you struggle to finish full meals due to fullness, do not force them down

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Step 2: Connect with a licensed provider who reviews your history and goals