How to wean off fat jabs WITHOUT piling the pounds back on – with 7-day meal plan packed with tasty recipes
WITH more people than ever turning to weight loss medications such as Wegovy and Mounjaro, one of the biggest questions I get asked is: What happens when I stop taking them?
The key to lasting weight loss isn’t about strict dieting or cutting out all the foods you enjoy.
It’s about building habits that retrain your mindset around food, movement and self-care, so that when the medication ends, your healthy lifestyle doesn’t.
As a nutritionist working with Second Nature - an NHS-trusted digital healthy eating programme - I help people take control of their health in a sustainable way, whether they’re on medication or not.
That’s why I’ve created this seven-day meal plan, which is designed to support you while taking medication and to help maintain your results once you stop.
And yes, there’s room for real-life favourites including butter, cream and chocolate - even a glass of wine. Because enjoying food shouldn’t mean feeling guilty.
Every recipe in this plan has been developed by registered nutritionists and dietitians with long-term success in mind.
The meals are simple, balanced and full of flavour. They focus on protein and fibre to keep you feeling full and satisfied, while being lower in added sugar to help reduce cravings and stabilise your energy throughout the day.
If you’re on medication, the plan is flexible: eat three meals a day to help stabilise blood sugar, and adjust your portions to suit your appetite.
If you prefer to eat little and often, that’s fine too. One tip I always give my clients: eat your protein first - it’ll help you feel fuller, for longer.
If there’s more than a five-hour gap between meals, include a snack.
Aim for protein-rich options like Greek yoghurt, cheese, tinned fish, or nuts - paired with fruit or veggie sticks for balance.
And don’t forget about hydration. Water should be your go-to, especially if you’re on medication.
It supports digestion, helps with common side effects, and keeps you energised.
Herbal teas are a great caffeine-free option too, especially after lunch to avoid disrupting your sleep.
This plan isn’t a crash diet. It’s a stepping stone towards building confidence with food, trusting your appetite, and creating healthy habits that last.
Whether you’re still taking medication or already easing off, it’s entirely possible to lose weight and keep it off while still enjoying what’s on your plate.
MEAL PLAN
Day 1
Breakfast: Berry Cheesecake Overnight Oats (serves 1)
- Mix 40g rolled oats, ½ tbsp ground flax seeds, 100ml milk of your choice, 2 tbsp plain natural, Skyr or Greek yoghurt, 1 tbsp cream cheese, and a handful of berries (fresh or frozen) in a container.
- Leave overnight to chill. Top with more berries to serve.
Lunch: Tomato and Bean Soup (serves 4)
- Fry 2 large chopped carrots and 1 diced medium onion in 1 ½ tsp extra virgin olive oil until softened.
- Add 2 minced garlic cloves and cook for an additional 2-4 mins.
- Add 2x400g chopped tomatoes and simmer for 25 mins.
- Add 2x400g drained cannellini beans, 500ml vegetable stock, salt, and pepper. Simmer for 10 mins.
- Turn off the heat, stir in 300ml single cream, and blend until smooth.
- Top with fresh basil and serve.
Dinner: Harissa Chicken and Vegetables (serves 2)
- Heat 1 tbsp oil in a non-stick frying pan. Cook 2 chicken breasts for 2 mins.
- Coat with 2 tbsp harissa, salt, pepper, and 1 diced tomato. Cook for 7-10 mins.
- In another pan, heat 1 tbsp oil. Fry 1 diced red onion, 1 minced garlic clove, 1 tsp parsley, and 100g butternut squash or carrot for 2-3 mins.
- Add 1 diced red pepper, 1 diced courgette, salt, and pepper, and cook for 3 mins.
- Add kale or spinach and cook for 1 min.
- Serve the vegetables topped with sliced chicken.
Dessert: Blueberry Oat Pancakes (serves 4)
- Blend 2 bananas with 3 eggs, 100g oats, and ½ tsp salt.
- Heat a pan with 1 tbsp butter. Cook pancakes and add 100g blueberries.
Day 2
Breakfast: Yoghurt Bowl (serves 1)
- Mix 150g plain Greek yoghurt or Skyr with toppings of your choice, such as 1 handful of berries, 1 tbsp ground flaxseeds, and 1 ½ tsp chopped nuts.
Lunch: Savoury Slice (makes 8)
- Preheat the oven to 180C.
- Whisk 6 eggs, 4 tbsp flour, and add 1 cup cheddar cheese, 1x300g tub cottage cheese, 2 chopped courgettes, 3 sliced spring onions, 2 tbsp olive oil, salt, and pepper.
- Pour into a baking pan and bake for 35-40 mins.
Dinner: Slow Cooker Beef Bourguignon (serves 4)
- Brown 800g diced beef in 1 tbsp oil in a slow cooker dish.
- Add celery, 3 sliced carrots, and 200g onion, cooking for 5 mins.
- Add 2 minced garlic cloves, 5 thyme leaves, 2 tbsp tomato puree, and cook for 2 mins.
- Add 300ml red wine or stock, shallots, 200g mushrooms, salt, and pepper.
- Cook on low for 7 hours.
Day 3
Breakfast: Toasted Muesli (serves 10)
- Preheat the oven to 160C.
- Mix 200g rolled oats, 45g desiccated or flaked coconut, 45g pumpkin seeds, 150g chopped nuts, and 1 tsp ground cinnamon.
- Whisk 1 egg white until soft peaks form.
- Add 85g melted butter and the egg white to the dry ingredients.
- Bake for 30-35 mins, checking at 15 mins. Cool in the oven with the door slightly ajar.
- Store in an airtight jar.
Lunch: Smoky Mexican Beans on Toast (serves 4)
- Heat 1 tbsp olive oil in a pan. Cook 1 diced onion, 2 diced red peppers, and 2 minced garlic cloves until browned.
- Add 1x400g tin chopped tomatoes, 2x400g drained kidney beans, 2 tsp smoked paprika, and ½ tsp cayenne pepper. Cook for 10 mins.
- Add spinach and cover to wilt.
- Toast 1 slice wholemeal bread and top with the bean mix.
Dinner: Fried Rice (serves 4)
- Heat 1 tsp olive oil in a wok. Add 2 finely diced garlic cloves, 1cm minced ginger, and ½ small red chilli, finely sliced. Fry for 30-45 seconds.
- Add 1 sliced onion, 1 diced small broccoli head, 2 diced carrots, 1 diced red pepper, and 60g frozen peas. Stir-fry for 3-5 mins.
- Stir in 150g cooked brown rice, 1 tbsp soy sauce, ½ tbsp rice wine or vinegar, and ½ tbsp tomato puree. Cook for 5 mins.
- Make 4 scrambled eggs in 1 tsp sesame oil, then add to the rice.
- Serve with lime wedges and fresh coriander.
What are the other side effects of weight loss jabs?
Like any medication, weight loss jabs can have side effects.
Common side effects of injections such as Ozempic include:
Nausea: This is the most commonly reported side effect, especially when first starting the medication. It often decreases over time as your body adjusts.
Vomiting: Can occur, often in conjunction with nausea.
Diarrhea: Some people experience gastrointestinal upset.
Constipation: Some individuals may also experience constipation.
Stomach pain or discomfort: Some people may experience abdominal pain or discomfort.
Reduced appetite: This is often a desired effect for people using Ozempic for weight loss.
Indigestion: Can cause a feeling of bloating or discomfort after eating.
Serious side effects can also include:
Pancreatitis: In rare cases, Ozempic may increase the risk of inflammation of the pancreas, known as pancreatitis, which can cause severe stomach pain, nausea, and vomiting.
Kidney problems: There have been reports of kidney issues, including kidney failure, though this is uncommon.
Thyroid tumors: There’s a potential increased risk of thyroid cancer, although this risk is based on animal studies. It is not confirmed in humans, but people with a history of thyroid cancer should avoid Ozempic.
Vision problems: Rapid changes in blood sugar levels may affect vision, and some people have reported blurry vision when taking Ozempic.
Hypoglycemia (low blood sugar): Especially if used with other medications like sulfonylureas or insulin.
Day 4
Breakfast: Yoghurt Bowl
- Same as Day 2.
Lunch: Leftover Tomato and Bean Soup
- Same as Day 1.
- Serve with roasted chickpeas or wholemeal sourdough.
Dinner: Leftover Harissa Chicken and Vegetables
- Same as Day 1.
Dessert: Chocolate-Covered Strawberries and Cream (serves 1)
- Place 100g berries in a bowl.
- Melt 30g dark chocolate in the microwave for 30 seconds, then stir.
- Pour cream over berries and add melted chocolate.
Day 5
Breakfast: Leftover Blueberry Oat Pancakes
- Same as Day 1.
Lunch: Leftover Savoury Slice
- Same as Day 2.
- Serve with a side salad or roasted veggies.
Dinner: Coconut Dhal (serves 4)
- Heat 2 tbsp coconut or olive oil in a saucepan.
- Add 1 diced onion, 3 minced garlic cloves, and 2cm grated fresh ginger. Fry for 4-5 mins.
- Stir in 2 ½ tsp ground garam masala, 1 tsp turmeric, and ¼ tsp dried chilli flakes.
- Add 200g red lentils, 400ml vegetable stock, and 1x400ml coconut milk. Simmer for 20-25 mins.
- If using split peas, add 125ml water and cook for an additional 15-20 mins. Stir in spinach.
- Serve garnished with chopped fresh coriander.
Day 6
Breakfast: Toasted Muesli (serves 1)
- Same as Day 3.
Lunch: Leftover Tomato and Bean Soup
- Same as Day 1.
- Serve with roasted chickpeas or wholemeal sourdough.
Dinner: Chicken Fajita Bake (serves 4)
- Preheat the oven to 200C.
- Heat 1 tbsp oil in a pan. Cook 600g raw chicken and set aside.
- Fry onions and peppers for 6-8 mins.
- Add chicken back, plus 1 tsp chilli powder, 2 tsp smoked paprika, 1 tsp ground cumin, ¼ tsp cayenne pepper, salt, and pepper.
- Mix well, transfer to an ovenproof dish, and sprinkle with cheese. Bake for 10 mins.
- Serve with lettuce leaves, sour cream, coriander, and lime.
Day 7
Breakfast: Weekend Scrambled Eggs (serves 1)
- Sauté 1 garlic clove, 100g mushrooms, and 100g tomatoes in 1 tbsp olive oil.
- Wilt 2 handfuls of spinach.
- Scramble 3 eggs in 1 tbsp butter over low heat.
- Serve with sautéed vegetables, ½ avocado, and sourdough toast.
Lunch: Leftover Chicken Fajita Bake
- Same as Day 6.
Dinner: ‘Throw It All Together’ (serves 4)
- Preheat the oven to 200C.
- Oil a large baking dish. Add 400g diced butternut squash, 2 handfuls of spinach, 1 diced red onion, 1x400g drained chickpeas, 50g sun-dried tomatoes, 30g diced chorizo (or tofu), and 2 diced red peppers.
- Add 1 tbsp mixed herbs, salt, and pepper.
- Bake for 50 mins, stirring halfway.
- Serve with yoghurt and parsley or salad.
Dessert/Snack: Three-Ingredient Oat Bites (makes 12)
- Preheat the oven to 180C.
- Mash 2 small ripe bananas. Add 100g oats, 2 tbsp peanut butter, and optional 50g dark chocolate, seeds, or raisins.
- Roll into 12 balls and bake for 13-15 mins until golden.
NHS-backed Second Nature offers two weight-loss programmes: one that uses Mounjaro medication and the regular healthy lifestyle programme.
The app uses behaviour change and facts to retrain your mind to make healthy choices automatically, so these stick in the long run.
To sign up, visit and take your health quiz to get started.
