The MED PLATE Method™
The only step-by-step nutrition framework created for people on weight loss medication and
transitioning off.
Weight loss medication can be a powerful tool — but it doesn’t solve everything. Appetite loss, side effects, and the risk of rebound weight gain can leave many people undernourished and unprepared.
That’s why I created The MED PLATE Method™: a step-by-step nutrition framework designed to keep you nourished, protect your metabolism, and help you build lasting habits for life beyond the medication.
The 6-Week Transition Programme
When you’re ready to move beyond the medication, the 6-Week Transition Programme helps you prepare for the next chapter.
This guided course focuses on protecting muscle, stabilising energy, and building sustainable habits that keep weight off long-term.
Each week explores a different theme — from nutrition and gut health to sleep, movement, and mindset — giving you the tools to thrive without relying on your prescription.
The Programme at a Glance
This isn’t “another diet”.
It’s a 6-week, step-by-step framework to help you move from medication-led weight loss to you-led, food-based maintenance – without white-knuckling your way through hunger, cravings or fear of rebound.
You’ll get short, friendly video lessons (or slidecasts), plus simple, printable tools you can reuse long after the 6 weeks are over.
Module 1 –
How to Eat Well
(and Why It Matters)
Goal: Build a stable, protective way of eating while appetite is low and as it starts to return.
You’ll learn:
- The MED PLATE structure
- Why under-eating can backfire
- Exactly what to eat in real life
- “Best weight” mindset
- Values & goals work
By the end of Module 1, you’ll have a repeatable eating framework that feeds your muscles, bones, gut and hormones – not just your appetite.
Module 2 – Transitioning Off: Hunger, Food Noise & Triggers
Goal: Help you feel calmer and more in charge as appetite returns and “food noise” comes back online.
You’ll explore:
- What’s actually happening in your body
- The hunger–fullness scale (0–10)
- Physical vs emotional hunger
- Food noise, triggers and thought loops
- Calm evening routines & snack strategies
You’ll be using tools like the Hunger & Mood Tracker and Trigger Map & My Response Plan so you can see patterns clearly and respond with a plan, not panic.
Module 3 – Metabolic Reset & Your New Normal
Goal: Zoom out to the bigger picture – stress, sleep, gut, liver, movement and relapse
planning – so your results feel maintainable, not fragile.
You’ll learn:
- The “metabolic web”
- Sleep & stress as “silent saboteurs”
- Movement for maintenance, not punishment
- Relapse planning & special occasions
- Your 90-Day Maintenance Map
This module is all about long-term stability – protecting your progress and caring for your whole health, not just what the scales say.
Practical Tools You Keep
Throughout the programme you’ll build a small toolkit you can reuse again and again, including:
- 7-Day MED PLATE Plan (course edition)
- Values & Goals Sheet
- Hunger & Mood Tracker
- Trigger Map & My Response Plan
- Metabolic Habits Checklist
- Sleep & Stress Upgrade Plan
- Movement Identity & Plan
- Special Occasions Planner (Before / During / After)
- 90-Day Maintenance Map
How It All Works
- Format: Short, on-demand video lessons (or slidecasts) + PDFs and checklists
- Pace: 3 modules over 6 weeks – gentle, but structured
- Focus:
- Mediterranean-style, real-food nutrition
- Behaviour change tools that align with obesity and metabolic health guidelines
- Sleep, stress and movement as core pillars – not afterthoughts
By the end of the 6 weeks, you’ll have:
- A clear framework for eating well with or without medication
- A kinder relationship with food and your body – less all-or-nothing, more steady and sane
- A plan for life after GLP-1s, so you’re not relying on injections to feel safe in your own skin
Bonus Resources
- The Med Plate Food -9 key points
- Smart Snacking
- Educational. Understanding the Hidden Drivers of Weight Gain.
- Foods that Support Sleep.
- Foods to support Blood Glucose.
The 7-Day Plan
The 7-Day MED PLATE Starter Plan is your first step.
While you are still on the medications, knowing what to eat and how to eat will set you up to protect your progress long-term.
This practical, easy-to-follow guide shows you how to create nutrient-dense, balanced meals that reduce side effects like fatigue, constipation, and nausea — even when your appetite is low.
With simple recipes, batch-prep tips, and a repeatable framework, it takes the guesswork out of “what should I eat today?” so you can feel confident and supported right away.