7 Day Phentermine Diet Meal Plan (PDF + Menu) (2024)

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.

Like other weight loss medications, phentermine should only be one part of the overall weight loss plan.

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.

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
• Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods:french fries, donuts, fried meats
• Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
• Processed meats: 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 rankedthe 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:

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

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

Sample Menu

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

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

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
• ⅓ 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.

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.

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.

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.

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.

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.

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

Phentermine Diet Shopping List

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

Start Your 28 Day Phentermine 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. 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 whilst taking phentermine!

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.