SIMPLE ONLINE PHARMACY
A practical guide to eating well
2026 EDITION · 64 PAGES
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This nutrition guide has been created by Simple Online Pharmacy. Novo Nordisk has provided sponsorship to support its production but has had no input or influence over the content.
fresh, simple, seasonal
Foreword
If you are reading this, you may be in a moment of transformation — welcome! Now marks the beginning of your journey towards a healthier and fuller life, where nutrition plays a fundamental role in your health and well-being. Nutrition Made Simple has been created by me and my team of dietitians and nutritionists with care, knowledge and dedication, thinking of you and your path towards a more balanced life.
Nutrition is not just about numbers on a scale; it’s about giving our bodies what they need. Often, we find ourselves chasing fleeting results instead of embracing a healthy and sustainable lifestyle. This book is an invitation to break those patterns,
understand the nutrition our bodies need, and enjoy eating in the process.
Throughout these pages, you will explore how medication can be an ally on your journey, helping you redirect your eating habits and fuel your mind and body properly. The goal is not just to lose weight, but to build a positive relationship with food.
Remember, this journey is not just about physical changes. It’s about taking care of yourself, and your mental and emotional health. I hope this book inspires you to find your own path to conscious and rewarding eating.
Laura Perez
Laura Perez RD · Clinical Nutrition Lead
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There are many types of obesity management medication (including pills and injections), but common to them all is their ability to help you reset your habits and build a balanced and sustainable lifestyle, incorporating well-rounded nutrition and regular movement. Please ensure you refer to the product information for your chosen medication for specific details on how and when to take it.
CHAPTER ONE
The balanced plate
A nutrient-dense plate — one that includes a good mix of protein, healthy fats, wholegrains, and plenty of fruit and veg — can make a real difference to how you feel day to day.
During the weight loss phase, protein should make up slightly more than one quarter of your plate to help maintain muscle mass and support fullness. Once you move into a maintenance phase, we recommend reducing protein slightly to one quarter of your plate and increasing fruit and vegetables to make up half.
Feel fuller for longer
Maintain your muscle strength
Support comfortable digestion
Get the vitamins and minerals your body needs
Keep your energy steady throughout the day
Refocusing on nutrients
It’s easy to focus on calories when you’re thinking about weight management. But calories only tell you how much energy food provides. They don’t tell you how nourishing that food is. Nutrients — protein, fats, carbohydrates, fibre, vitamins and minerals — are chemical compounds found in food that are essential for the body to function, grow and maintain health.
When you’re eating smaller portions, the quality of what’s on your plate becomes just as important as the quantity. Two meals might have the same number of calories, but one could be packed with protein, fibre, and essential nutrients, while the other leaves you unsatisfied and low on energy.
i.
Protein
Protein supports growth, repair, and the everyday maintenance of your body’s tissues. All weight loss carries a risk of unintended muscle loss, so preserving lean mass while you’re losing weight matters — and getting enough protein is key.
Why protein matters
Protects muscle — helps maintain muscle mass during weight loss
Supports your bones — contributes to long-term musculoskeletal health
Keeps you full — slows digestion, reduces cravings, stabilises blood sugar
Repairs tissues — supports healing, skin health, and recovery
Strengthens immunity — protein builds antibodies and immune cells
How much do you need?
Protein needs vary depending on your size, age, and activity level. As a guide, aim for protein to make up just over a quarter of your plate, and try to include a source of protein at every meal and snack.
At a glance
Weight loss can lead to unintended muscle loss, but eating more protein and doing regular resistance exercise can help protect muscle mass. Eating a variety of protein-rich foods throughout the day also helps keep you satisfied and energised.
ii.
Healthy Fats
Fats often get a bad reputation, but the right types are an integral part of a balanced diet. Even in small amounts, healthy fats give you steady energy, help you feel satisfied after meals, and support some of your body’s most essential functions.
Why healthy fats matter
Help absorb key vitamins — A, D, E and K all need fat to be absorbed
Keep you fuller for longer — helping manage hunger and cravings
Support your heart — by maintaining healthy cholesterol levels
Boost brain health — supporting memory, mood, and concentration
Reduce inflammation — supporting long-term health and wellbeing
A guide to portions
Olive or rapeseed oil — 1 teaspoon
Nuts (almonds, walnuts, cashews) — a small handful
Seeds (chia, linseed, pumpkin) — 1 tablespoon
Avocado or olives — ¼–½ avocado, or 6–8 olives
Nut butters (peanut, almond, tahini) — 1 tablespoon
Oily fish (salmon, mackerel, sardines) — 1 fillet, or a small tin
At a glance
Including healthy fats makes meals more satisfying, supports your heart and brain, and helps your body absorb vital nutrients — all especially important when your appetite is reduced on obesity management medication.
iii.
Carbohydrate & Fibre
Carbohydrates are your body’s main source of energy, particularly for your brain and muscles. When you’re eating less, choosing the most nutritious types of carbohydrate makes a real difference to your energy levels, digestion, and how satisfied you feel after meals.
Complex carbohydrates — the best choice
These digest slowly, keeping blood sugar steady and helping you feel full. Aim for these to make up at least 50% of your carbohydrate intake. Found in: wholegrains (brown rice, oats, quinoa, wholegrain bread and pasta), vegetables, beans and lentils, sweet potatoes.
Simple carbohydrates — enjoy occasionally
These break down quickly and can cause energy spikes and crashes. Found in: sugary drinks, sweets, pastries, biscuits, white bread, pasta and rice, ultra-processed snacks.
Fibre — the carbohydrate that cares for your gut
Supports regular bowel movements — adding bulk to prevent constipation, a common side effect when food intake is reduced
Feeds healthy gut bacteria — certain fibres feed the beneficial bacteria in your gut
You’ll find fibre in fruit and vegetables (especially with the skin on), wholegrains, oats, beans, lentils, nuts and seeds.
At a glance
Carbohydrates aren’t the enemy; you don’t need to avoid them. Choosing whole, fibre-rich carbohydrates helps keep your energy stable, supports digestion, and ensures you feel more satisfied throughout your weight management journey.
iv.
Vitamins & Minerals
Vitamins and minerals do a lot of important work: they support your immune system, energy levels, tissue repair, bone health and much more. Eating a varied mix of fruit and vegetables is one of the best ways to get enough every day.
Aiming for five a day
One portion is roughly 80g — and frozen, tinned and dried all count. A portion could be:
3 heaped tablespoons of cooked vegetables
A medium tomato, or 7 cherry tomatoes
A small handful of berries or grapes
A medium piece of fruit, like a banana or apple
Two smaller fruits, such as satsumas or kiwis
Half a glass of fruit juice (no added sugar)
Do you need a supplement?
For most of us, a varied, balanced diet gives us all the nutrients we need. That said, obesity management medication can reduce your appetite, and when you eat less than usual it can be harder to get everything through food alone. We suggest a simple daily multivitamin while you’re on medication, just to help cover any gaps.
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If you’re ever concerned about a deficiency, speak to your GP or healthcare provider. They can check your symptoms and arrange tests if needed.
At a glance
Vitamins and minerals support immunity, energy, and recovery, and are best obtained through a varied diet. Aim for five portions of fruit and vegetables a day (around 80g each), spread across meals and snacks.
How much should I drink?
Your needs will vary depending on your body size, activity level, and the weather. A helpful indicator of good hydration is pale yellow urine.
Try not to wait until you’re very thirsty before reaching for a drink. Thirst can sometimes be a sign your body already needs more fluids. Make sure you drink more if exercising or if it’s a hot day.
A useful rule of thumb is to aim for 6–8 glasses of fluid a day.
Drinks to watch
Fizzy drinks — carbonated drinks can sometimes contribute to bloating and digestive discomfort. Many also contain added sugars and offer little nutritional value, so it’s worth keeping them to a minimum.
Alcohol — alcohol doesn’t directly interact with obesity management medications, but it can make some common side effects worse. Because these medications slow digestion and affect your appetite, drinking alcohol may increase symptoms like nausea, dizziness, dehydration, and stomach discomfort. You may also find you feel the effects of alcohol sooner than usual.
If you do choose to drink, we’d suggest doing so in moderation. UK guidelines recommend no more than 14 units a week, spread across several days. Try to avoid drinking on an empty stomach, and consider cutting back, particularly in the early stages of treatment.
Ways to mix it up
Alcohol-free swaps — kombucha, fresh lime and soda, non-alcoholic gin and tonic, soda with bitters, non-alcoholic ciders, beers or wines
Mocktails — non-alcoholic versions of many classic cocktails; try one of our suggestions below
Hydration boosters — herbal teas, iced teas, water infused with fruit, cucumber, mint, or ginger; add electrolytes if you’re experiencing vomiting or diarrhoea
Staying hydrated — top tips
Carry a water bottle with you and sip regularly, even when you don’t feel thirsty
Add flavour with lemon, mint, or berries if plain water feels uninspiring
Include water-rich foods — fruit, vegetables, soups, and broths all count
Use electrolyte drinks occasionally if you’re unwell, sweating heavily, or experiencing vomiting or diarrhoea
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If periods of diarrhoea and/or vomiting last for more than a few days, seek medical advice from your GP or healthcare provider.
Protein Berry Mojito
Serves 1
A no-alcohol, lower-sugar riff on a classic.
Ingredients: handful of fresh mint, 4 crushed strawberries, juice of ½ lime, 200ml sparkling water, 1 tbsp collagen peptides (optional).
Method: Muddle the mint and berries, add lime and ice, top with sparkling water.
Berry Electrolyte Refresher
Serves 1
Light, hydrating, and good for electrolyte balance.
Ingredients: 400ml cold sparkling water, 1 tbsp crushed raspberries, pinch of sea salt, squeeze of lemon, a little honey (optional).
Method: Mix everything together gently in a tall glass and add ice. If using honey, add it to the raspberries when you crush them.
Kombucha Spritz
Serves 1
Tangy and refreshing, and contains probiotics for gut health.
Ingredients: 150ml kombucha (ginger or berry), 100ml sparkling water, squeeze of lime, ice, mint leaves.
Method: Pour the kombucha into a wine glass with ice. Top up with sparkling water, squeeze in lime and garnish with mint.
At a glance
Obesity management medication can reduce your sense of thirst, so staying on top of your fluids takes a little more intention. Aim for 6–8 glasses a day, limit fizzy drinks and alcohol, and find ways to make hydration something you actually enjoy.
The table below explains some common side effects, and what you can do to manage them. We’ve also included one example recipe for each — head to the recipe index to see which recipes support different side effects.
Side effect
Cause
How to manage
Example recipe
Sulphur or ‘eggy’ burps
Slower digestion means food stays in the stomach longer, allowing gases to build.
Eat smaller, more frequent meals · choose lighter meals that are easier to digest · eat slowly and chew your food well.
10-Minute ‘Soothe & Move’ Bowl · p. 46
Constipation
Slower gut movement causes stools to become drier and harder to pass.
Drink water regularly throughout the day · include higher fibre foods with meals.
10-Minute ‘Hydrate & Flow’ Porridge · p. 46
Nausea
Common when starting or increasing dose. Typically worsens with large meals, high-fat foods or dehydration.
Eat small, simple meals more often · avoid greasy or rich foods · stay well hydrated · ginger is well known to help ease nausea.
Golden Ginger Rice Bowl · p. 47
Diarrhoea
Changes in gut movement can speed transit time, leading to looser stools.
Drink fluids frequently to replace fluid and prevent dehydration · choose gentle, plain foods · avoid very rich or spicy meals.
Simple Savoury Rice Porridge (Congee) · p. 47
Headaches
Often due to dehydration or going long periods without eating (causing low blood sugar).
Maintain regular meal patterns · drink water steadily through the day · eat little and often.
Berry Electrolyte Refresher · p. 18
Acid reflux
Slow stomach emptying increases the chance of acid moving upwards into the oesophagus.
Eat smaller portions and eat slowly · reduce rich, spicy, or acidic foods · identify and avoid personal trigger foods.
10-Minute ‘Cooling’ Chicken & Peas · p. 48
Fatigue
Can occur if you’re not eating enough, not eating regularly, or are dehydrated.
Eat small, balanced meals even with low appetite · keep drinking fluids · include steady energy sources (protein + carbohydrates).
Magnesium-Boost Green Smoothie · p. 48
Hair loss
Usually linked to rapid weight loss or insufficient nutrient intake.
Eat balanced meals regularly, with a good variety of nutrients · a daily multivitamin may help.
Please see all recipes
When to seek medical help
The symptoms in the table above are common and manageable. But there are a few signs that mean you should contact a healthcare professional straight away.
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Contact a healthcare professional immediately if you experience: severe stomach pain — especially if it spreads to your back · persistent vomiting · fever. These symptoms are uncommon, but it’s important to act quickly if they occur.
Is your dose right?
You should still be able to eat regular meals while on treatment. If you’re struggling to manage at least three meals a day, your dose may need adjusting — please speak to our team or your relevant healthcare provider.
At a glance
Most side effects are mild and temporary. Small adjustments to your diet and routine can help, and our Clinical Team are here to support you if anything feels unusual or too hard to manage.
What is mindful eating?
Mindful eating means paying attention when you eat — to the flavours and textures on your plate, to how hungry you feel, and to the moment when you start to feel satisfied. It’s not about restriction or following rules. It’s about eating with a bit more awareness and letting go of judgement around food choices.
Putting it into practice
Eat slowly and chew well — your body needs time to register fullness, and eating more slowly gives it that chance
Put screens away during meals — distractions make it harder to notice when you’ve had enough
Choose balanced, nourishing foods — and take a moment to actually enjoy them
Check in with yourself — before and during meals, how hungry are you really? Your appetite may be lower than before
Small steps, real change
Your starting point is your own — it won’t look the same as anyone else’s. Rather than aiming for an overnight transformation, focus on small, realistic changes that feel manageable right now.
For example, if you’re currently drinking around three glasses of water a day, aiming for five is a great next step. Once that becomes part of your routine, you can build on it from there.
The same thinking applies to movement. You don’t need to start with intense exercise. Even short walks or light stretching can make a real difference to your energy, mood, and muscle and bone health.
Why it all adds up
Combining mindful eating with small, achievable goals helps you build habits that last. Over time, this approach supports better portion control, more comfortable digestion, greater satisfaction with meals, and a healthier relationship with food.
At a glance
Mindful eating isn’t about being perfect — it’s about being present. Small, consistent, conscious changes to how you eat and move, and to your relationship with food, are what creates lasting results.
Each week, you should be aiming to eat a range of protein types, fruits and vegetables, complemented by mostly complex carbohydrates and small amounts of healthy fats. Below you’ll find a one-week meal plan built around nutrient-dense, protein-rich, and easy-to-prepare meals — with some key principles to incorporate on a weekly basis:
legumes ×2
Legumes (beans, pulses etc.) should feature in at least two meals per week — but try not to have them on the same day, or consecutive days, to avoid bloating if you’re not used to them.
fish ×2
Fish should ideally feature in at least two meals per week — one portion of which should be oily fish, like salmon or mackerel.
red meat ≤2
If you eat meat, try not to eat red meat (beef, lamb, pork etc.) more than once or twice per week.
Remember, try to include a source of animal or plant protein in every meal and snack, and make sure that you include carbohydrates and fibre daily in your meal plan. Look out for the nutrient labels throughout the recipes to help you build a balanced plate.
If you follow a pescatarian or plant-based diet, your protein sources will look a little different, but variety is key. Each recipe includes guidance on ingredient swaps, and these recipes are inspiration and a starting point — not a strict prescription. If in doubt, use the Balanced Plate guide to check your portions.
The weekly meal plan
Breakfast
Lunch
Dinner
Mon
Apple & Sunflower Seed Porridge
Provençal Niçoise Power Salad (fish)
Chicken Shawarma Bowl
Tue
Chocolate Chia Pudding with fresh fruit, nuts & seeds
Spiced Moroccan Vegetable & Grain Bowl (legumes)
Garden Vegetable Omelette Plate with a side salad and bread
Wed
Whipped Cottage Cheese Toast on wholemeal toast
Quinoa, Spinach & Tuna Salad with Pesto (legumes)
Ginger-Garlic Tofu Stir-Fry with Noodles
Thu
Greek Yoghurt, Fruit & Nut Sundae
Lentil & Chickpea Soup (legumes)
Salmon with Rice, Cabbage & Kale (fish)
Fri
Overnight Oats
Bagel with Cream Cheese, Turkey & Cucumber
Homemade Vegetable Pizza on a wholemeal flatbread
Sat
Mediterranean Shakshuka Skillet
Herby Turkey Patties with a side salad
Italian-Style Lasagne al Forno
Sun
Pink Pancakes with Yoghurt & Berries
Egg Salad Open Sandwich
Sunday Roast with Seasonal Vegetables (meat)
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A note on the recipes: most ingredients are measured in cups, teaspoons or tablespoons for ease. All spoons are level, not heaped, unless stated. Fruit and vegetables can be fresh, tinned or frozen unless specified. Fish can be fresh or tinned. Where recipes refer to stock, use chicken or vegetable as you prefer, ideally low-sodium.
to start the day
Balanced Breakfasts
Carbohydrate
rolled oats
Fibre
chia seeds
Balanced breakfasts · p. 27
Overnight Oats
The oats in this fibre-rich breakfast help stabilise your blood sugar, and this easy, flexible recipe gives infinite flavour possibilities to suit your mood.
Serves 1 · Prep 5 min · Chill overnight
Ingredients
½ cup rolled oats
½ cup milk
½ cup Greek yoghurt
1 tsp chia or flax seeds
Sprinkle of cinnamon
1 tsp nut butter (optional)
Fruit of your choice — e.g. ½ banana or ¾ cup berries
Method
In a jar or airtight container, mix the oats, milk, yoghurt, chia or flax seeds and cinnamon. Put on the lid and refrigerate overnight. When ready to eat, top with the fruit and nut butter, if using.
Meal prep & storage: make multiple jars at the start of the week — they’ll keep for 2–3 days in the fridge.
Swaps — use your favourite fruit and nut butters, swap cinnamon for cocoa powder, or sprinkle over seeds, coconut flakes or nuts. Vegan: use your preferred plant-based milk and yoghurt alternatives.
Balanced breakfasts · p. 28
Mediterranean Shakshuka Skillet
Egg yolks contain choline, which is essential for brain health. This dish tastes like a holiday, packed with protein, vitamins and minerals.
Serves 2 · Prep 5–10 min · Cook 20 min
Ingredients
1 tsp olive oil
1 onion, chopped
1 red pepper, chopped
2 garlic cloves, crushed
1 tsp paprika or cumin (or both!)
1 can chopped tomatoes
2 eggs
Salt and pepper
A little fresh parsley or coriander (optional)
Method
Fry the onion and pepper in oil for about 5 minutes, until soft. Add the garlic and spices, and cook for about 1 minute until fragrant. Add the chopped tomatoes and simmer on a low heat for 5 minutes. Make two wells in the tomato mixture, crack in the eggs, cover and cook for 5–8 minutes until the eggs are cooked to your liking. Garnish with the parsley or coriander if desired.
Meal prep & storage: the tomato mixture can be cooked in a larger batch in advance, before the eggs are added. It keeps for 2–3 days in the fridge, covered, or freezes for up to 3 months.
Vegan: replace eggs with firm tofu or chickpeas.
Vitamins & minerals
red pepper
Protein
eggs
Healthy fats
nut or seed butter
Fibre
apple
Balanced breakfasts · p. 29
Apple & Sunflower Seed Porridge
With fibre and healthy fats to support digestion and keep you satisfied.
Serves 1 · Prep 5 min · Cook 5–10 min
Ingredients
⅓ cup quick-cook oats
1 cup semi-skimmed milk
¾ scoop or 1 heaped tbsp protein powder (optional)
1 small apple, diced
2 tsp sunflower, almond or peanut butter
1 tsp ground cinnamon
Method
In a small saucepan, whisk together the milk and protein powder (if using) while the milk is still cold — this prevents the powder from clumping. Stir in the oats and half of the diced apple. Simmer on medium-low for 5–7 minutes, stirring frequently. If it feels too thick, add a splash of water. Pour into a bowl and top with the remaining apple, the nut or seed butter, and cinnamon.
Vegan: swap the whey protein powder for a plant-based option (pea or soy-based powders work well) and the milk for your favourite plant-based alternative.
Balanced breakfasts · p. 30
Pink Pancakes with Yoghurt & Berries
The beetroot isn’t noticeable by its flavour, but by the vivid pink it adds to these high-protein pancakes. Beetroot also provides folate, potassium and manganese.
Makes 10–14 · Prep 5 min · Cook 5–10 min
Ingredients
2 ripe bananas
2 eggs
1 cup oats
1 tsp vanilla extract
1 small raw beetroot, peeled and cubed
¼ cup milk
Pinch of salt and cinnamon (optional)
Yoghurt and fresh berries, to serve
Method
Combine all the ingredients in a blender or food processor until you get a bright pink, smooth batter. Heat a large frying pan over a medium heat (add 1 tsp oil if your pan isn’t non-stick). Gently pour in a small amount of batter to give a pancake roughly the size of a drink coaster. Cook until golden brown (about 2–3 minutes) on each side. Serve topped with yoghurt and fresh berries.
Meal prep & storage: the pancake batter will last for up to 2 days in the fridge in a jar or airtight container.
Vegan: use 2 flax eggs (2 tbsp ground flaxseed mixed with 5 tbsp water, left to gel) and swap in your preferred plant milk.
Fibre, vitamins & minerals
beetroot
Protein
tuna
Carbohydrate
baby potatoes
Nutritious lunches · p. 31
Provençal Niçoise Power Salad
Tuna — high in omega-3 acids, selenium and vitamin D as well as protein — stars in this fast, no-cook lunch. Your thyroid needs selenium when you’re losing weight to help stabilise your metabolism.
Serves 2 · Prep 10–15 min
Ingredients
1 cup green beans, in bitesize pieces
1 cup cherry tomatoes, halved
½ cup baby potatoes, halved & cooked
2 cups mixed salad greens
½ cup or 1 can tuna
2 hard-boiled eggs, halved
2 tsp capers, chopped (optional)
1 tsp olive oil · 1 tsp lemon juice
Salt and pepper
Method
Arrange the salad greens onto plates, top with beans, tomatoes, potatoes, tuna and the eggs. Drizzle with olive oil and lemon, and season with salt and pepper, to taste.
Meal prep & storage: makes a great packed lunch. Portion into containers with the greens on top to stop them going soggy; toss in the lemon and oil before serving.
Swaps — replace the tuna with fresh or tinned salmon. Vegan: use chickpeas and/or tofu instead of tuna and eggs.
Nutritious lunches · p. 32
Spiced Moroccan Vegetable & Grain Bowl
Quinoa provides magnesium, a mineral that helps turn the food we eat into energy and supports bone strength.
Serves 2 · Prep 10–15 min · Cook 12–15 min
Ingredients
2 cups mixed fresh salad greens
1 small carrot, diced
1 small red bell pepper, diced
½ red onion, diced
Vegetable stock (optional)
1 cup chickpeas or lentils
½ cup quinoa
1 tsp olive oil · 1 tsp lemon juice
½ tsp cumin · ½ tsp smoked paprika
Small handful of fresh herbs (optional)
Method
If you have dried quinoa, first cook it in plenty of water — or vegetable stock — until tender and the white ‘tail’ is visible, about 12–15 minutes, then drain. Combine the salad greens, vegetables, chickpeas or lentils and quinoa in a large bowl. Whisk the oil, lemon and spices to make a dressing, pour over the salad and toss. Garnish with fresh herbs, if using.
Meal prep & storage: combine everything except the salad greens, portion into containers, and add the greens on top to avoid wilting. Toss again before serving.
Swaps — meat and fish eaters may add ½ cup fresh or tinned salmon or tuna, or ½ cup cooked chicken.
Protein
chickpeas or lentils
Carbohydrate
quinoa
Fibre
rocket or spinach
Protein
turkey breast
Nutritious lunches · p. 33
Bagel with Cream Cheese, Turkey & Cucumber
Cucumber has a very high water content, so provides you with additional hydration.
Serves 1 · Prep 5–10 min
Ingredients
½ or 1 wholemeal or sourdough bagel
3 thick slices roasted turkey breast
2 tbsp cream cheese
A few slices of cucumber
⅓ cup fresh rocket or baby spinach
Black pepper
Method
Lightly toast the bagel until golden. Spread the cream cheese evenly over the bagel and press on the rocket or spinach. Stack the turkey slices on top and finish with the cucumber and some black pepper. Eat as an open sandwich, or top with the other half.
Meal prep & storage: wrap tightly in foil or baking paper. A pre-made bagel lasts 2–3 days in the fridge, though it may lose some crunch.
Vegan: use smoked tofu slices and vegan cream cheese. Pescatarian: swap the turkey for smoked salmon.
Nutritious lunches · p. 34
Quinoa, Spinach & Tuna Salad with Pesto
Pan-frying the spinach makes it easier to digest, and polyphenols from olive oil and basil in the pesto act as antioxidants to reduce gut inflammation.
Serves 1 · Prep 5–10 min · Cook 1 min
Ingredients
½ cup quinoa
Vegetable stock (optional)
½ can tuna in water, drained
1½ cups fresh baby spinach
½ medium tomato, diced
1 tbsp basil pesto
1 tsp fresh lemon juice
Method
If you have dried quinoa, cook as per the Moroccan bowl. Dry fry the spinach over a medium heat for 30–60 seconds — remove as soon as it turns bright green and shrinks. Whisk the pesto and lemon juice, then toss in the quinoa. Arrange the quinoa, tuna, spinach and tomatoes on your plate, or toss it all together.
Meal prep & storage: works well as a make-ahead lunch. As the spinach is already wilted, it won’t go soggy. Keeps 2–3 days in the fridge.
Swaps — swap tuna for ⅓ cup cooked salmon, prawns or chicken. Vegan: use ½ cup chickpeas and a vegan pesto.
Healthy fats
basil pesto
Fibre
baby spinach
Fibre
sprouted seed mix
Protein
hard-boiled eggs
Nutritious lunches · p. 35
Egg Salad Open Sandwich
A high-protein lunch or light dinner with turmeric, which acts as a biological ‘soother’ for the digestive system.
Serves 2 · Prep/cook 5–10 min
Ingredients
2 hard-boiled eggs
2 tbsp Greek yoghurt
2 slices sourdough bread
1 tsp mustard
1 full cup sprouted seed mix
¼ tsp ground turmeric
Salt and pepper
Method
Peel and mash the eggs with a fork. Fold in the yoghurt, mustard and turmeric and mix until creamy. Season to taste. Lightly toast the bread. Spread the egg mixture generously over the toast, and top with the sprouted seed mix.
Meal prep & storage: the egg salad mixture keeps well in the fridge for up to 3 days, covered. When ready, simply toast your bread and serve.
Vegan: use ½ block of extra-firm tofu (crumbled) instead of eggs, with soy yoghurt or 1 tbsp tahini for creaminess.
Nutritious lunches · p. 36
Lentil & Chickpea Soup
Chickpeas are a source of zinc, which is vital to maintaining a strong immune system and has skin health benefits.
Serves 4–6 · Prep 15 min · Cook 40–45 min
Ingredients
1 cup dried lentils, rinsed
1 can chickpeas, drained
2 tbsp olive oil
1 onion, chopped
2 cloves garlic, chopped
2 medium carrots, diced
2 celery sticks, diced
1 can chopped tomatoes
1 litre vegetable stock
1 tsp each cumin and paprika
2 tsp turmeric · 1 bay leaf
Salt, pepper, herbs, lemon (optional)
Method
Heat the oil over medium heat, then sauté the onion, carrots and celery for 5–7 minutes. Stir in the garlic and spices for 1–2 minutes. Add lentils, chickpeas, tomatoes, stock and bay leaf. Bring to the boil, then simmer uncovered for 30–35 minutes until the lentils are tender. Remove the bay leaf, season, and stir in lemon and herbs, if using.
Meal prep & storage: keeps for up to 3 days in the fridge, or in the freezer for up to 3 months.
Swaps — switch up the spices to suit your taste: smoked paprika or a few chilli flakes work well.
Fibre
lentils
Protein
chickpeas
Protein
turkey mince
Healthy fats
olive oil
Nutritious lunches · p. 37
Herby Turkey Patties
Turkey is naturally high in tryptophan and vitamin B12, which are linked to supporting mood, sleep and your nervous system.
Serves 4 · Prep 15 min · Cook 8–10 min
Ingredients
1¾–2 cups turkey mince
1 cup onion, finely chopped
½–⅔ cup grated mozzarella
5 tsp olive oil
Large handful fresh herbs, chopped
½ tsp dried herbs
¼ tsp ground cinnamon
2–3 cloves garlic, finely chopped
1 tsp plain, almond or oat flour
1 cup natural or Greek yoghurt
½ lemon · salt and pepper
Method
Prepare the onion, garlic and half the herbs. Add the turkey, mozzarella, 2 tsp oil, cinnamon, dried herbs, flour and seasoning. Mix and shape into 4–6 patties. Heat a pan with ½ tsp oil and cook 3–4 minutes each side until cooked through. Combine the yoghurt, remaining oil and a squeeze of lemon, stir in the remaining herbs, and serve alongside.
Meal prep & storage: patties can be cooked, cooled and stored in the fridge for up to 3 days, or frozen for up to 3 months.
Vegan: swap the turkey mince for mashed chickpeas and use plant-based cheese and yoghurt.
Delicious dinners · p. 38
Ginger-Garlic Tofu Stir-Fry with Noodles
Ginger helps digestion and eases nausea, and the tofu provides a plant-based protein source.
Serves 2 · Prep 10–15 min · Cook 20–25 min
Ingredients
2 cups mixed vegetables, in bitesize strips
1 cup firm tofu, patted dry and cubed
1 tsp olive or sesame oil
1 cup wholegrain or rice noodles
1–2 tsp low-sodium soy sauce
1 tsp sesame seeds
2 cloves garlic, crushed or grated
1 tsp fresh ginger, grated
Method
Fry the garlic and ginger in the oil for 1–2 minutes, until fragrant. Add the tofu and cook, tossing occasionally, until lightly browned all over — about 8–12 minutes. Add the vegetables and stir-fry for 5–7 minutes. Cook the noodles per packet instructions, or add fresh noodles for the last 2–3 minutes. Stir in the soy sauce and sprinkle with sesame seeds before serving.
Meal prep & storage: store in food containers for up to 3 days in the fridge.
Swaps — swap the tofu for 1 cup cooked prawns, flaked salmon, cooked chicken, or a small lean steak per person.
Vitamins & minerals
stir-fry vegetables
Protein
tofu
Vitamins & minerals
spinach
Protein
lean minced meat
Delicious dinners · p. 39
Italian-Style Lasagne al Forno
This satisfying lasagne is both comforting and balanced, packed with protein, vitamins and minerals.
Serves 4 · Prep 10 min · Cook 40 min
Ingredients
4–6 wholegrain lasagne sheets
1 tsp olive oil
1–1½ cups lean minced meat
2 cups spinach, chopped
1 cup courgette, grated
1 cup mushrooms, chopped
1 cup tomato pasta sauce
1 tsp dried herbs
½ cup mozzarella or cheddar
Method
Heat the oil and fry the vegetables, dried herbs and minced meat over a medium heat until cooked, about 8–10 minutes. In a baking dish, layer half the tomato sauce, half the lasagne sheets, half the vegetable-meat mix, and half the cheese. Repeat the layers, finishing with cheese. Bake for 25–30 minutes at 180°C until golden. Let cool slightly before serving.
Meal prep & storage: freezes well for up to three months, or keeps in the fridge for 2–3 days.
Vegan: use 1 cup cooked lentils and plant-based cheese. Pescatarian: swap the mince for cooked salmon flakes or lentils.
Delicious dinners · p. 40
Salmon with Rice, Cabbage & Kale
The acid in the lemon juice helps break down the proteins in the salmon, making it easier to digest. Red cabbage contains L-Glutamine, which can help soothe the digestive tract.
Serves 2 · Prep 10–15 min · Cook 10 min
Ingredients
2 × ½ tbsp olive or sesame oil
2 fresh salmon fillets
1 cup red cabbage, thinly sliced
½ lemon
1 cup kale, stems removed and chopped
Pinch of salt and black pepper
½ cup uncooked brown rice
Method
If using uncooked rice, cook per packet instructions. Heat ½ tbsp oil over a medium heat. Pat the salmon dry and cook for 4–5 minutes per side, until it flakes easily and looks opaque. Meanwhile, heat the remaining oil in a separate pan and add the cabbage and kale with a splash of water, then cover and cook for 3–4 minutes. Serve the salmon with the rice and vegetables, and squeeze over the lemon.
Vegan: replace the salmon with extra-firm tofu steaks, pan-seared with soy sauce and ginger. Pescatarian: swap for trout, fresh tuna or any white fish.
Carbohydrate
brown rice
Protein
salmon
Healthy fats
olives
Protein
chicken
Delicious dinners · p. 41
Chicken Shawarma Bowl
Spices like cumin and cinnamon contain compounds that help to stabilise blood sugar, as well as adding a burst of flavour.
Serves 1 · Prep 10–15 min · Cook 5–10 min
Ingredients
½ cup chicken breast, thinly sliced
⅓ cup couscous
½ cup cucumber, diced
½ cup cherry tomatoes, halved
2 tbsp red onion, finely chopped
4–5 black olives, chopped
1 tsp extra virgin olive oil
1 tbsp hummus
½ tsp each cumin, garlic powder, turmeric, pinch cinnamon
Method
Mix the spices into a shawarma seasoning and toss with the chicken strips. Fry in the olive oil over medium-high heat until golden and opaque, about 5–6 minutes. Cover the couscous with ⅓ cup boiling water, rest 5 minutes, then fluff with a fork. Plate the couscous and chicken, fill the bowl with cucumber, tomatoes, onions and olives, and top with the hummus.
Meal prep & storage: the spice mix keeps for up to 6 months in an airtight jar; the assembled bowl lasts 2–3 days in the fridge.
Vegan: swap in ½ cup soy curls, chickpeas, cubed tofu or smoked tempeh. Pescatarian: substitute ½ cup prawns, cooked through.
little & often
Satisfying Snacks
When appetite is suppressed, adding small snacks between meals may help maintain energy levels and support adequate nutrition. These recipes give you a mixture of sweet and savoury snack ideas — nutritious, quick to put together and genuinely satisfying.
Satisfying snacks · p. 43
Chocolate Chia Pudding
Chia seeds are rich in fibre and help support digestion and steady energy.
Prep 5 min · Chill overnight
Ingredients
3 tbsp chia seeds
1 cup milk
1 tsp cocoa powder
½ tsp maple syrup or honey
Fruit of your choice (optional)
Method
Add all the ingredients except fruit to a jar or storage container, and mix or shake well. Refrigerate overnight. When ready to eat, top with raspberries, strawberries or other fruit, if desired.
Meal prep & storage: make multiple jars at once and store in the fridge for 2–3 days.
Vegan: use your preferred plant-based milk alternative, and maple syrup in place of honey.
Fibre
chia seeds
Peanut Butter & Oat Energy Bites
Prep 8–10 min · p. 42
High in fibre to keep digestion moving.
Ingredients: 1 cup oats, ½ cup peanut butter, ¼ cup ground flaxseeds, ¼ cup dried cranberries (chopped), 1 tsp cinnamon.
Method: Mix all ingredients into a dough. If dry, add 1–2 tsp water or honey. Roll into 16–20 bite-sized balls. Two balls make one snack portion.
Storage: keeps 1–2 weeks in the fridge, or frozen for up to 3 months.
Frozen Protein Yoghurt Bark
Prep 5 min + 2 hrs freezing · p. 42
Light and refreshing with an optional protein boost.
Ingredients: 2 cups Greek yoghurt, 1 scoop protein powder (optional), ½ cup berries, ¼ cup shelled hemp seeds.
Method: Mix yoghurt and protein, if using. Spread thinly on baking paper. Top with berries and hemp. Freeze for 2 hours, then crack into shards.
Vegan: plant-based yoghurt and protein powder work well.
Power-Up Protein Muffins
Prep 20–25 min + cooling · p. 43
Help stabilise blood sugar through the morning or afternoon.
Ingredients: 1 ripe banana (mashed), 2 tbsp oats, 1 egg, 1 tbsp peanut butter, ½ tsp cinnamon.
Method: Mix and spoon into a greased mini-muffin tray. Bake at 180°C for 15 minutes. Cool 5 minutes. Makes 8–10 mini-muffins.
Vegan: replace the egg with a flax ‘egg’ (1 tbsp ground flaxseed + 3 tbsp water).
Lemon & Garlic Edamame Dip
Prep/cook 5 min · p. 44
Edamame provide iron and folate to support energy and reduce fatigue.
Ingredients: 250g frozen shelled edamame (defrosted), 1 tbsp oil, ½ lemon or lime (juiced), 1 garlic clove, salt and pepper, vegetable sticks to serve.
Method: Whizz everything in a food processor until mostly smooth. If thick, add a splash of water and blend again.
Storage: best within 2–3 days, sealed in the fridge.
Creamy Cottage Cheese Protein Dip
Prep 5 min · p. 44
A simple protein boost as a snack or light lunch.
Ingredients: ½ cup cottage cheese, 1 tsp olive oil, 1 tsp smoked paprika, vegetable sticks to serve.
Method: Blend or stir the cottage cheese with oil and paprika. Use as a high-protein dip.
Swaps: mix up flavourings — garlic or onion powder, black pepper, or herbs.
Omega-Smash Toast
Prep 5 min · p. 45
Seeds are high in omega-3 fats to support brain health and steady energy.
Ingredients: 1 slice wholegrain bread, ½ avocado, 1 tsp chia/pumpkin/sunflower seeds, wedge of lemon.
Method: Mash the avocado, squeeze over lemon and mix. Toast the bread, spread the avocado mix and top with seeds.
Spinach & Egg Protein Wrap
Prep/cook 5–10 min · p. 45
Protein and iron to support energy and reduce fatigue.
Ingredients: 1 small wholemeal wrap, 1 egg, 1 handful spinach, 1 tsp feta, crumbled.
Method: Wilt the spinach in a dry pan 1–2 minutes. Beat the egg and cook. Top the wrap with egg and spinach, sprinkle feta and roll.
Vegan: swap the egg for ¼ cup crumbled tofu, fried with turmeric.
Nutrient Sprinkles
Prep 5 min + cooling · p. 45
A simple way to add protein, fibre and healthy fats to any meal.
Ingredients: 1 cup walnuts, ½ cup pumpkin seeds, 1 tbsp nutritional yeast, pinch of salt.
Method: Toast the walnuts and seeds in a dry pan for 3 minutes. Cool, then pulse with the yeast and salt until like coarse sand. Sprinkle ~1 tsp per serving.
Storage: keeps up to a week airtight, or 2 weeks in the fridge.
gentle on the stomach
Recipes for Tough Days
Some days, side effects make eating feel like hard work. These recipes are designed for exactly those moments: gentle on the stomach, but still nourishing. They’re easy to prepare with mostly store-cupboard ingredients, and each makes one serving.
10-Minute ‘Soothe & Move’ Bowl
For eggy burps · Prep/cook 10 min · p. 46
For eggy burps and sluggish digestion.
Ingredients: ½ cup cooked white rice, ⅔ cup chicken strips, 2 handfuls baby spinach, 1 tsp grated ginger, ½ lemon, ½ cup stock.
Method: Simmer the stock with ginger until nearly boiling. Add chicken and rice, cook 4 minutes. Off the heat, add spinach and let wilt. Finish with lemon.
Why it helps: gingerol supports gastric motility and can reduce nausea. Vegan: swap chicken for firm tofu.
10-Minute ‘Hydrate & Flow’ Porridge
For constipation · Prep/cook 5–15 min · p. 46
For constipation.
Ingredients: ½ cup oats, 1 tbsp chia seeds, 1 cup milk or water, a handful of berries, honey (optional).
Method: Combine oats, chia and milk. Microwave 2 minutes, stirring halfway — or cook gently 5–6 minutes. Stir in berries and honey and rest 2 minutes.
Why it helps: soluble fibre creates a gel that keeps moisture in the gut, softening stools.
Golden Ginger Rice Bowl
For nausea · Prep/cook 5 min + rice · p. 47
For nausea.
Ingredients: 1 cup cooked white rice, 1 tsp grated ginger, ¼ tsp turmeric, pinch of salt.
Method: Fold the ginger, turmeric and salt into the warm rice. Eat slowly, little by little.
Why it helps: white rice is low in fibre and fat, so doesn’t overstimulate the gut.
Simple Savoury Rice Porridge (Congee)
For diarrhoea · Prep/cook 20–25 min · p. 47
For diarrhoea.
Ingredients: ½ cup white rice, 3 cups water or stock, pinch of salt, 1 boiled egg, halved (optional).
Method: Simmer rice and water on low for 20 minutes until creamy and soft. Add salt, and serve topped with the boiled egg, if using.
Why it helps: the texture is easy on the bowels and helps replace fluids and electrolytes.
Magnesium-Boost Green Smoothie
For headaches & fatigue · Prep 15–20 min · p. 48
For headaches and fatigue.
Ingredients: 1 cup coconut water, 1 handful baby spinach, ½ banana (frozen), 1 tbsp chia seeds (soaked).
Method: Blend all ingredients until smooth. Sip slowly over 30 minutes.
Why it helps: hydration, electrolytes, carbohydrate energy and dietary magnesium from spinach.
10-Minute ‘Cooling’ Chicken & Peas
For acid reflux · Prep/cook 10 min · p. 48
For acid reflux.
Ingredients: 1 chicken breast (strips), ½–⅔ cup frozen peas, ½ courgette (grated), ½–⅔ cup stock, fresh mint.
Method: Simmer the chicken in stock until cooked, ~4 minutes. Add peas and courgette and simmer 3 minutes. Top with mint.
Why it helps: low-fat, non-acidic ingredients keep stomach acid down. Vegan: swap chicken for cannellini beans.
The easiest way to begin is by looking at the week ahead and building a simple meal plan, like the weekly meal plan in chapter five. Remember the meal plan blueprint: aim for two portions of legumes per week, two portions of fish (including one oily), limit red meat to one or two portions, and try to include a source of protein in every meal and snack.
A good shopping list is one of the simplest things you can do to set yourself up for a nutritious week. It helps you include a variety of foods across all the major food groups and means you’re less likely to fall back on whatever happens to be in the cupboard.
Categorising your shopping list helps you navigate the supermarket as well as helping you see economies — for example, if you’re already buying a pack of eggs for the Egg Salad Open Sandwich, you could also make the Mediterranean Shakshuka Skillet to use the remaining eggs.
The list opposite is built around the example meal plan in this guide, so if you’re following it from the start, this covers everything you’ll need — you’ll find you already have lots of these items in your cupboards!
the week’s shop, sorted
Planning ahead even a couple of days can make a real difference. A loose structure you can actually stick to is more helpful than an ideal plan that falls apart — consistency matters much more than perfection.
Mixing and matching
A helpful starting point is to prepare a few versatile basics that can be used across multiple meals: a batch of grains like quinoa or rice, a couple of proteins such as roasted chicken or Herby Turkey Patties, a tray of roasted vegetables, and a simple soup. The Lentil & Chickpea Soup is especially useful as it’s nutrient-dense and easy to digest.
Once these basics are ready, you can mix and match across the week without cooking from scratch each time. Grains become the base for bowls or salads, proteins can be added to wraps or stir-fries, and soup can work alone or with bread.
Batch cooking & meal prepping
This style is about cooking complete meals or larger portions in one go, then storing them for later. Some people set aside time to batch cook several recipes for the week, while others simply make extra portions of one dinner and freeze the leftovers.
Where recipes are suitable for batch cooking or storing, this is clearly indicated beneath each recipe. Soups, stews and casseroles; chilli, curries and pasta sauces; and stir-fries all reheat well and are easy to make in larger quantities.
☼
When freezing food, always label and date the containers or freezer bags so you know what you’re eating and when it should be eaten by. When reheating food, ensure it is piping hot before serving.
Cooking methods for easier digestion
Some cooking methods are gentler on your digestive system than others. Useful tools include a microwave, oven or grill, slow cooker, blender, and a set of good food containers.
Good choices: boiling or poaching · baking or roasting · steaming · grilling or air-frying · stir-frying with minimal oil.
Try to reduce: deep-fried foods · heavy, creamy or greasy dishes · cooking with a lot of oil or butter.
When it all feels a bit much
There will be days when sticking to the plan feels hard. That’s completely normal — and it’s okay. The goal is progress, not perfection. As long as you get your nutrients, it doesn’t have to be cooking from scratch. Even if you miss a meal, just pick up again for the next meal or the next day.
A healthier Sunday roast
Being on a weight management journey doesn’t mean giving up things you enjoy — a roast dinner is still on the table. Some simple changes mean you can enjoy a Sunday dinner even if your appetite is reduced:
Prioritise lean proteins such as chicken or turkey; remove skin and trim visible fat
Make vegetables the focus by increasing variety and volume (carrots, cabbage, broccoli, peas), cooked simply without butter-heavy sauces
Lighten roast potatoes by parboiling first and using small amounts of unsaturated oil instead of butter or lard
Reduce salt and hidden fats with simple swaps in gravy and trimmings — lower-salt stock, skimming fat from meat juices
At a glance
A little preparation at the start of the week makes it much easier to eat well every day — even on the days when cooking is the last thing you feel like doing.
If we had to choose, here are the top things to prioritise that will make the biggest difference to your nutrition and your weight management journey:
1
Prioritise protein — include a protein source at every meal, like eggs, fish, chicken, beans, lentils, tofu, or yoghurt. It helps maintain muscle and keeps you fuller for longer.
2
Make every bite count — when appetite is reduced, food quality matters more than quantity. Fill your plate with lean protein, vegetables, wholegrains and healthy fats.
3
Keep mealtimes consistent — prioritise regular mealtimes and a consistent eating schedule, even when appetite is reduced.
4
Include fibre — vegetables, fruit, beans, lentils, and oats support gut health and help prevent constipation, a common side effect when starting medication.
5
Stay hydrated — drink water throughout the day. Good hydration supports digestion, helps manage appetite, and can reduce side effects like headaches and nausea.
6
Plan ahead — batch cooking and keeping healthy snacks on hand reduces the daily pressure of deciding what to eat, and makes it easier to choose well.
7
Go easy on rich foods — heavy, greasy, or very large meals can trigger nausea, especially while your body is still adjusting. Lighter, balanced meals are kinder on your digestion.
8
Listen to your body — pay attention to hunger and fullness cues. Eating slowly, chewing thoroughly and stopping when satisfied can help prevent nausea and discomfort.
Is there a specific diet I need to follow?
–
No strict diet is required. The focus is on building balanced, nutrient-rich habits you can sustain long-term, not just the kind that produces short-term results.
What should my daily calorie intake be?
+
Is it possible to eat too little on obesity management medication?
+
How do I make sure I’m getting enough nutrients while losing weight?
+
How quickly should I expect to lose weight?
+
Everyone keeps telling me protein is important. Is that true?
+
Should I avoid carbohydrates?
+
Can I snack while on medication?
+
Can I drink coffee?
+
Can I drink alcohol on obesity management medication?
+
Are there foods I should avoid?
+
How do I manage cravings and emotional eating?
+
Starting obesity management medication is a meaningful step — and it works best when it’s part of a broader commitment to how you live and eat. That doesn’t mean being perfect. It means being consistent, being patient, and being kind to yourself when things don’t go to plan.
Weight loss isn’t a straight line. There will be periods where the scales don’t seem to move — and that’s completely normal. Your body is adapting, and progress is still happening even when it isn’t obvious. Use those moments to refocus on your habits.
The things that matter most are the ones you can keep doing: eating regular, balanced meals, staying hydrated, moving your body in ways that feel good, sleeping well, and paying attention to how you feel. These habits compound over time.
We’re with you every step of the way.
Back matter · p. 59
Every recipe in the guide, indexed by course. Look out for the side effects each recipe can help with throughout the chapter.
All recipes
Constipation
Nausea
Fatigue
Headaches
Diarrhoea
Acid reflux
Hair loss
Breakfast
Overnight Oats
27
Mediterranean Shakshuka Skillet
28
Apple & Sunflower Seed Porridge
29
Pink Pancakes with Yoghurt & Berries
30
Lunch
Provençal Niçoise Power Salad
31
Spiced Moroccan Vegetable & Grain Bowl
32
Bagel with Cream Cheese, Turkey & Cucumber
33
Quinoa, Spinach & Tuna Salad with Pesto
34
Egg Salad Open Sandwich
35
Lentil & Chickpea Soup
36
Herby Turkey Patties
37
Dinner
Ginger-Garlic Tofu Stir-Fry with Noodles
38
Italian-Style Lasagne al Forno
39
Salmon with Rice, Cabbage & Kale
40
Chicken Shawarma Bowl
41
10-Minute ‘Soothe & Move’ Bowl
46
Golden Ginger Rice Bowl
47
Simple Savoury Rice Porridge (Congee)
47
10-Minute ‘Cooling’ Chicken & Peas
48
Drinks
Protein Berry Mojito
17
Berry Electrolyte Refresher
18
Kombucha Spritz
18
Magnesium-Boost Green Smoothie
48
Snacks
Peanut Butter & Oat Energy Bites
42
Frozen Protein Yoghurt Bark
42
Chocolate Chia Pudding
43
Power-Up Protein Muffins
43
Lemon & Garlic Edamame Dip
44
Creamy Cottage Cheese Protein Dip
44
Omega-Smash Toast
45
Spinach & Egg Protein Wrap
45
Nutrient Sprinkles
45
Back matter · p. 60
A weekly template to track your nutrition. If you’re just starting out, choose one area to focus on at a time — don’t be overwhelmed. Copy it into your notebook, or print it out.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Meals with protein
0
1
2
3
4+
Fruit & vegetable portions
0
1
2
3
4
5+
Hydration
Hunger
low
medium
high
Fullness
still hungry
satisfied
too full
Side effects
none
mild
moderate
severe
Energy, mood & notes
End of the week reflections
What helped me eat well this week?
What symptoms showed up, and what seemed to help?
What is one small goal for next week?
This week’s non-scale victory
Back matter · p. 63
Almandoz, J.P., Wadden, T.A., Tewksbury, C., et al. (2024) ‘Nutritional considerations with antiobesity medications’, Obesity, 32(9).
Drinkaware (n.d.) Low risk drinking guidelines. Available at: drinkaware.co.uk (Accessed: 18 March 2026).
Eli Lilly (2026) Package leaflet: Mounjaro KwikPen solution for injection. Available at: medicines.org.uk (Accessed: 18 March 2026).
Mozaffarian, D., Agarwal, M., et al. (2025) ‘Nutritional priorities to support GLP-1 therapy for obesity’, The American Journal of Clinical Nutrition, 122(1).
NHS (2022) The Eatwell Guide. Available at: nhs.uk (Accessed: 2 March 2026).
Novo Nordisk (2026) Package leaflet: Wegovy FlexTouch. Available at: medicines.org.uk (Accessed: 18 March 2026).
Sievenpiper, J.L., Ard, J., et al. (2025) ‘Nutritional and lifestyle supportive care recommendations for management of obesity with GLP-1-based therapies’, Obesity Pillars.
Spreckley, M., Ruggiero Cara, F. and Brown, A. (2026) ‘Nutrition strategies for next-generation incretin therapies: a systematic scoping review’, Obesity Reviews.
Volek, J.S., Kackley, M.L. and Buga, A. (2024) ‘Nutritional considerations during major weight loss therapy’, Current Nutrition Reports, 13, pp. 422–443.
Nutrition Made Simple
Written by Laura Perez RD, Ana Paredes Cimadevilla RD, Jane O’Connell RD, Andrea Viejo ANutr, Ayisha Mushtaq ANutr, Joicy Jose ANutr, and Zahra Qureshi, Pharmacist.
This nutrition guide has been created by Simple Online Pharmacy. Novo Nordisk has provided sponsorship to support its production but has had no input or influence over the content. 2026 edition © 2026 Simple Online Healthcare.