Prevent Weight Regain Post-Ozempic: Science-Backed Meal Plan Unveiled

Currently, weight loss injections such as Ozempic and Wegovy are capturing global attention, with countless individuals relying on these medications to suppress appetite, diminish cravings, and achieve weight loss.

These treatments have been praised for their seemingly magical results. However, a frequently encountered downside emerges when usage is halted.

Many experience a rapid return of the lost weight. Oprah Winfrey is one notable figure who shared her experience of regaining 20 pounds and falling prey to persistent “food noise” upon pausing the medication.

However, this outcome is not inevitable.

Nutritionist Robbie Puddick from Second Nature suggests a scientifically validated approach to maintaining weight loss: a comprehensive seven-day meal plan designed to naturally stimulate the release of the GLP-1 hormone, emulating the drug’s effects.

‘Research shows that combining weight loss medication with a structured support program can help people not just lose significant weight but keep it off long term,’ Puddick told the Daily Mail. 

‘Instead of strict dieting or calorie counting, we focus on behavioral science and building sustainable habits, and encouraging whole-food meals that naturally manage appetite and energy.’

In addition to the meal plan he has laid out for the Daily Mail, Puddick suggested drinking water and limiting caffeine after midday to support healthy sleep. If you start to feel hungry between meals, he recommended snacking on ‘protein-rich’ foods like hard boiled eggs, yogurt, cured meat, tinned fish, cheese or apple slices with nut butter.

Oprah (seen in January) once confessed to quickly gaining 20lbs and being sucked back in by the ‘food noise’ when she took a break from taking weight loss jabs

Day one

Breakfast: Chocolate chia pudding

Serves two: Mix 150ml yogurt and 150ml water until smooth. Add 3tbsp chia seeds, 2tsp cocoa powder and two squares melted dark chocolate, stirring for three minutes. Leave to soak for 20 to 30 minutes until the chia seeds have swelled. Serve topped with berries.

Lunch: No-pastry quiche

Serves four: Preheat the oven to 350F. Line an ovenproof baking dish with 1tbsp butter. Heat 1tbsp extra virgin olive oil in a non-stick saucepan over high heat. Fry one diced onion, one diced red pepper, 100g sliced button mushrooms, 1/2tsp dried parsley and 1/2tsp dried oregano for one to two minutes until softened. Add 100g spinach and wilt for one minute. Beat six eggs, a dash of milk and 100g grated cheddar in a bowl and season. Line the base of the baking dish with the vegetables, pour the egg mixture over top and place two sliced tomatoes on the surface. Bake for 30 minutes until golden. Cut into squares and serve hot or cold.

On day one, he recommended having chocolate chia pudding for breakfast, a dish containing yogurt, chia seeds, cocoa powder and melted dark chocolate

For lunch, he said you should eat no-pastry quiche (left), and for dinner, he suggested making a Mediterranean cod traybake (right)

Dinner: Mediterranean cod traybake

Serves four: Preheat the oven to 350F. Add 1 1/2tbsp extra virgin olive oil, 400g baby new potatoes (halved lengthways), one chopped brown onion, 150g halved cherry tomatoes and two chopped red peppers to a casserole dish. Mix and bake for 40 minutes. Remove from the oven and pour in one tin chopped tomatoes, 100ml vegetable stock and 1tbsp tomato puree. Nestle four cod fillets into the sauce and add 50g olives. Season and cook for 15 minutes until the cod is cooked through. Scatter one small handful sliced basil over the top and serve with vegetables or salad.

Day two

Breakfast: Egg wrap

Serves two: Beat four eggs in a bowl and season. Heat 1/2tbsp butter in a non-stick frying pan over low heat. Pour in half the egg mixture and spread to 0.5cm thick. Fry for one to two minutes, lifting edges to prevent sticking. Cook until pale yellow and set without flipping. Transfer to a plate and repeat with remaining butter and egg. Fill both wraps with one handful spinach, one sliced red pepper, four slices ham or cheddar, 1tbsp chopped parsley and 1/2 avocado, sliced.

Lunch: Tomato soup

Serves four: Add 1.5tbsp extra virgin olive oil to a saucepan over medium heat. Fry two chopped carrots and one diced onion until softened. Add two minced garlic cloves and fry for three to four minutes. Add two tins tomatoes and lower heat to medium-low. Cook for 25 minutes. Add two tins rinsed and drained cannellini beans and 500ml vegetable stock, season and simmer for ten minutes. Turn off heat, add 300ml single cream and blend until smooth. Top with fresh basil.

On day two, Puddick said you should start with a breakfast egg wrap filled with spinach, sliced red pepper, ham or cheddar cheese and avocado

When it comes time for lunch, he suggested making some tomato soup with drained cannellini beans

For dinner on day two, Puddick said you should enjoy a warm salmon, beetroot and freekeh salad

Dinner: Warm salmon, beetroot and freekeh salad

Serves two: Preheat the oven to 430F. Peel and chop 250g beetroot into chunks, toss in olive oil and salt, and roast for 30 minutes. If you have bunched beetroot, add the chopped stalks and leaves for a further five to seven minutes. Cook 40g freekeh in salted water for ten to 12 minutes, then drain. Line a baking tray with paper, place two salmon fillets skin side up, pat dry, drizzle with oil and sprinkle with sea salt. Roast for seven to eight minutes until the flesh flakes easily. For dressing, mix 50g crème fraîche, 1tbsp chopped capers, juice from half a lemon, salt, pepper and 1tbsp water. Toss the beetroot, beetroot stalks, freekeh and 50g rocket together and drizzle with dressing.

Day three

Breakfast: Smoky Mexican beans on toast

Serves four: Heat 1tbsp extra virgin olive oil in a frying pan over medium heat. Cook one diced yellow onion, two diced red peppers and two diced or minced garlic cloves for five minutes until softened. Add one tin chopped tomatoes, two tins rinsed and drained kidney beans, 2tsp smoked paprika and 1/2tsp cayenne pepper. Mix, season with salt and pepper and cook for ten minutes. Add two handfuls of spinach and cover with a lid to wilt. Toast four slices wholegrain bread and serve topped with the bean mix, one sliced avocado, 160g cherry tomatoes, one small handful chopped fresh coriander and fresh lime.

Lunch: Salmon, beetroot and freekeh salad leftovers

Day three should begin with smoky Mexican beans on toast

Puddick suggested enjoying leftovers for lunch and lamb patties for dinner, which should be served on whole wheat pitta with tzatziki, cucumber, cabbage, herbs and lime juice

Dinner: Lamb patties

Serves four: Combine 600g minced lamb, one diced red onion, two minced garlic cloves, 2cm minced ginger, one chopped red chili, 1tsp ground cumin and one handful chopped coriander in a bowl and season. Mix well and divide into four patties, shaping into flattened balls approximately 2cm thick. Place on a plate lined with baking paper and chill for 30 minutes. Heat 1tbsp extra virgin olive oil in a grill pan over high heat. Grill the patties for five to six minutes each side. Serve with sides or on whole wheat pitta with tzatziki, cucumber, cabbage, herbs and lime juice.

Day four

Breakfast: Chocolate chia pudding  

Lunch: No-pastry quiche

On day four, Puddick said you should start with chocolate chia pudding for breakfast and no pastry quiche for lunch again, followed by spicy zucchini noodles with tofu (seen) for dinner

Dinner: Spicy zucchini noodles with tofu

Serves four: Preheat the oven to 400F. Coat 400g cubed tofu with one tbsp olive oil and one tbsp cornstarch on a lined baking tray. Bake for 25 minutes, flipping halfway. Spiralize two zucchinis and set aside. Add 1tbsp extra virgin olive oil to a large pan over medium-high heat. Fry two minced garlic cloves and 2cm minced ginger until fragrant. Add three carrots (peeled and cut into half moons), 200g green beans, 350g sliced mushrooms and one cubed eggplant. Add two tins coconut milk, 1tsp cayenne, one sliced red chili, 50g peanut butter, the juice of one lime, 50g miso paste and two chopped spring onions. Simmer for ten to 15 minutes. Add tofu and serve over zucchini noodles. Top with 1tbsp sesame oil, 2tbsp chopped peanuts and 1tbsp sesame seeds.

Day five

Breakfast: Roasted vegetable hash 

Serves four: In a large oven-safe skillet, heat 1tbsp butter and 1tbsp extra virgin olive oil. Fry one diced yellow onion and two minced garlic cloves. Add 200g leftover stuffing or four cooked sausages (meat removed from skin) and season. Add 500g diced mixed roasted vegetables and mash to incorporate. Season and add 1tbsp butter to the top. Place under the broiler until golden and crispy. Serve with four fried or poached eggs.

Lunch: Lamb patty leftovers

Dinner: Paprika chicken

Serves two: Heat 1tbsp extra virgin olive oil in a frying pan over high heat. Fry one diced red onion and one sliced red pepper for one to two minutes until softened. Add 350g sliced chicken breast and fry until browned. Add 1tbsp hot paprika powder, 1/2tbsp tomato puree, 100ml chicken stock and 50ml soured cream, and cook for five to eight minutes. Steam 200g green vegetables and serve with the chicken and 50g cooked brown rice per serving (optional).

He recommended making roasted vegetable hash for breakfast on day five (left), leftover lamb patties for lunch and paprika chicken for dinner (right)

Puddick recommended having some more smoky Mexican beans on toast for breakfast, tomato soup for lunch and beef and broccoli stir-fry (seen) for dinner on day six

Day six

Breakfast: Smoky Mexican beans on toast leftovers

Lunch: Tomato soup leftovers

Dinner: Beef and broccoli stir-fry

Serves four: Place 400g tender-stem broccoli in a heatproof bowl. Cover with boiling water, add salt and leave for ten minutes. Drain and set aside. Slice 700g to 800g steak into finger-sized strips and season. Heat 1tbsp sesame oil in a wok over medium heat. Fry one sliced red onion, two minced garlic cloves, 6cm minced ginger and chopped coriander stems until softened. Add remaining 1tbsp sesame oil and steak, and fry for one to two minutes until browned. Add broccoli and 200g peas and fry for two minutes. Add 3tbsp soy sauce, lime juice and one handful of chopped coriander. Toss until mixed. Serve with sliced red chili, lime wedge and sesame seeds.

On day seven, the nutritionist suggested roasted vegetable hash for breakfast and a ham and mustard Sandwich for lunch (seen)

For dinner, he suggested chicken parmigiana, which contains chicken cooked with parmesan cheese and basil leaves over a salad

Day seven 

Breakfast: Roasted vegetable hash leftovers

Lunch: Ham and mustard sandwich

Serves one: Combine 1tbsp mayonnaise and 1tsp wholegrain mustard and spread on one slice wholegrain bread. Tear up one handful iceberg lettuce and place on the bread, followed by half of a sliced tomato. Season and place 40g cheddar on top. Drape 50g sliced ham over top.

Dinner: Chicken parmigiana

Serves two: Preheat the oven to 400F. Lightly oil a small oven-proof baking dish. In a frying pan over medium-low heat, cook 300ml tomato passata, 1tbsp tomato paste, one minced garlic clove, one handful chopped basil, salt and pepper for ten minutes – reserving a few basil leaves. Place two chicken breasts between cling film and flatten to 1cm thickness. Season with salt and pepper. Put the chicken in the baking dish, cover with the sauce and 75g ball sliced mozzarella before sprinkling over 30g grated parmesan and remaining basil leaves. Bake for 20 to 25 minutes until cooked through and cheese has melted. Serve with vegetables or salad.