7-day orlistat diet plan: What to eat for best results
- The dietary rules that apply when taking orlistat
- Which foods to avoid and which work well
- A practical seven-day low-fat meal plan
- Tips for eating out and social situations
- The vitamin supplementation recommendation
- What are the dietary rules when taking orlistat?
- What foods should you avoid on orlistat?
- What foods work well on an orlistat diet?
- 7-day orlistat meal plan
- How do you manage eating out on orlistat?
- Should you take vitamins alongside orlistat?
- How does diet support weight loss alongside orlistat?
- Final thoughts
What are the dietary rules when taking orlistat?
The core principle is straightforward: keep fat intake to no more than approximately 20 g per meal and no more than 30% of total daily calories from fat. This is not a zero-fat diet. Fat is a necessary nutrient, and the goal is to reduce and distribute intake sensibly rather than eliminate it entirely.
In practical terms:
- Spread fat intake evenly across three meals rather than concentrating it into one
- Avoid high-fat meals entirely, as these produce the most pronounced side effects
- Choose low-fat rather than fat-free products where possible, as very low fat diets can be hard to sustain
- Read food labels: aim for products with no more than 5 g of fat per 100 g as a general guide
For a full explanation of how orlistat works and why fat intake matters, see our how orlistat works guide.
What foods should you avoid on orlistat?
High-fat foods are the primary trigger for orlistat's gastrointestinal side effects. The following should be significantly reduced or avoided:
- Fried foods: Chips, fried chicken, battered fish, doughnuts
- Full-fat dairy: Butter, cream, full-fat cheese, full-fat yoghurt
- Fatty meats: Bacon, sausages, lamb, duck, processed meats with visible fat
- Pastries and baked goods: Croissants, pies, cakes, biscuits, crisps
- Creamy sauces and dressings: Mayonnaise, cream-based pasta sauces, salad dressings containing oil
- Oil-heavy cooking: Stir-fries with excess oil, roasted vegetables cooked in large amounts of oil
Warning!
Eating a high-fat meal while taking orlistat significantly increases the risk of oily or fatty stools, faecal urgency, and flatulence. These effects are directly proportional to the fat content of the meal. For a full overview of orlistat's side effects and how to manage them, see our orlistat side effects guide.
What foods work well on an orlistat diet?
The following foods are naturally low in fat and form the basis of a practical and sustainable orlistat-compatible diet:
- Lean proteins: Chicken breast, turkey, white fish, prawns, eggs (boiled or poached), cottage cheese, low-fat Greek yoghurt
- Fruits and vegetables: All fresh, frozen, or tinned (in water or juice) varieties
- Wholegrains: Oats, brown rice, wholemeal bread, wholewheat pasta, quinoa
- Legumes: Lentils, chickpeas, kidney beans, black beans
- Low-fat dairy: Skimmed or semi-skimmed milk, low-fat yoghurt, reduced-fat cheese in small portions
- Healthy fats in moderation: Small amounts of avocado, nuts, and olive oil are fine when kept within the 20 g per meal limit
7-day orlistat meal plan
The meal plan below is structured around the 20 g fat per meal guideline. Portions should be adjusted to your individual needs. This plan is for general guidance; a registered dietitian can provide a personalised version.
Day 1
| Meal | Suggestion |
|---|---|
| Breakfast | Porridge made with semi-skimmed milk, topped with sliced banana and a drizzle of honey |
| Lunch | Chicken and salad wholemeal wrap with low-fat yoghurt dressing |
| Dinner | Baked cod with steamed broccoli, carrots, and boiled new potatoes |
| Snack | Apple with a small pot of low-fat yoghurt |
Day 2
| Meal | Suggestion |
|---|---|
| Breakfast | Scrambled eggs (two eggs, semi-skimmed milk) on wholemeal toast |
| Lunch | Lentil and vegetable soup with a wholemeal roll |
| Dinner | Turkey mince bolognese with wholewheat spaghetti and a side salad |
| Snack | Rice cakes with low-fat cottage cheese |
Day 3
| Meal | Suggestion |
|---|---|
| Breakfast | Low-fat Greek yoghurt with mixed berries and a tablespoon of oats |
| Lunch | Tuna (in spring water) and sweetcorn on wholemeal bread with sliced cucumber |
| Dinner | Chicken stir-fry with mixed vegetables and brown rice, minimal oil |
| Snack | Handful of grapes and a small portion of reduced-fat cheese |
Day 4
| Meal | Suggestion |
|---|---|
| Breakfast | Wholemeal toast with 2 poached eggs and sliced tomato |
| Lunch | Mixed bean and vegetable chilli with brown rice |
| Dinner | Baked salmon fillet (small portion) with steamed green beans and boiled potatoes |
| Snack | Low-fat yoghurt with a sliced peach |
Day 5
| Meal | Suggestion |
|---|---|
| Breakfast | Porridge with semi-skimmed milk and a handful of blueberries |
| Lunch | Grilled chicken salad with mixed leaves, cucumber, tomato, and low-fat dressing |
| Dinner | Prawn and vegetable stir-fry with wholewheat noodles, minimal oil |
| Snack | Sliced apple with a small amount of peanut butter (no more than one teaspoon) |
Day 6
| Meal | Suggestion |
|---|---|
| Breakfast | Overnight oats with semi-skimmed milk, chia seeds, and sliced strawberries |
| Lunch | Homemade vegetable and lentil soup with wholemeal bread |
| Dinner | Baked chicken breast with roasted Mediterranean vegetables (lightly oiled) and quinoa |
| Snack | Carrot sticks with low-fat hummus |
Day 7
| Meal | Suggestion |
|---|---|
| Breakfast | Wholemeal toast with a thin spread of low-fat cream cheese and sliced banana |
| Lunch | Chickpea and spinach curry (made with minimal oil and low-fat yoghurt) with brown rice |
| Dinner | White fish en papillote with cherry tomatoes, lemon, and herbs, served with steamed vegetables |
| Snack | Low-fat yoghurt with a small handful of mixed berries |
Good to know
Salmon appears on day four as a small portion. Oily fish such as salmon contains healthy fats and valuable nutrients, but portions should be kept modest when taking orlistat to stay within the per-meal fat guideline. A portion of approximately 100 to 120 g of salmon typically contains around 8 to 10 g of fat, which is manageable within the 20 g limit when the rest of the meal is low in fat.
How do you manage eating out on orlistat?
Eating out does not have to mean compromising your diet or risking side effects. Practical approaches include:
- Choose grilled, baked, or steamed dishes over fried or creamy options
- Ask for sauces and dressings on the side so you can control how much is used
- Opt for fish or lean meat as a main rather than red meat or pastry-based dishes
- Avoid starters that are high in fat such as pâté, deep-fried dishes, or creamy soups
- Be cautious with cuisines that use a lot of oil or cream, such as some Indian, Chinese, and Italian dishes — look for tomato-based rather than cream-based options
Warning!
If you are unsure about the fat content of a dish, it is reasonable to skip the orlistat dose for that meal rather than risk significant side effects, particularly in a social setting.
Should you take vitamins alongside orlistat?
Yes. Because orlistat reduces fat absorption, it also reduces the absorption of fat-soluble vitamins A, D, E, and K. The orlistat Summary of Product Characteristics recommends taking a daily multivitamin supplement containing these vitamins. The supplement should be taken at least two hours after an orlistat dose, or at bedtime, to ensure absorption is not affected by the medication. For full dosage guidance, see our orlistat dosage guide.
How does diet support weight loss alongside orlistat?
Orlistat works by blocking approximately 30% of dietary fat from being absorbed. This creates a calorie deficit that, combined with a reduced-fat diet, supports progressive weight loss over time. The NICE-recommended approach is for orlistat to be used alongside a calorie-controlled, reduced-fat diet and increased physical activity rather than as a standalone intervention.
Patients who follow the dietary guidelines consistently achieve better results than those who rely on the medication alone. The meal plan above is designed to support the conditions under which orlistat is most effective while minimising the gastrointestinal side effects that drive early discontinuation.
Final thoughts
Following a low-fat diet is not an optional add-on to orlistat treatment, it is the foundation on which the medication works. The seven-day plan above provides a practical starting point, but the most important principle is consistency: keeping fat intake within the recommended limit at each meal, every day. If you find the dietary requirements challenging, a registered dietitian can provide personalised support alongside your medical treatment. For an overview of what patients commonly report about their experience on orlistat, see our orlistat reviews guide.
DoktorABC connects UK patients with licensed prescribers who can assess suitability for orlistat and provide ongoing clinical guidance throughout treatment.
FAQ
What should I eat on orlistat?
Focus on lean proteins, fruits, vegetables, wholegrains, legumes, and low-fat dairy. Keep fat intake to no more than approximately 20 g per meal and no more than 30% of total daily calories from fat.
What foods should I avoid on orlistat?
Fried foods, full-fat dairy, fatty meats, pastries, creamy sauces, and oil-heavy dishes. These trigger the most significant gastrointestinal side effects.
Can I follow a normal diet on orlistat?
Only if your normal diet is already low in fat. Most people need to make meaningful adjustments to reduce fat intake, particularly at each meal, to avoid side effects and get the most from the medication.
Do I need to take vitamins on orlistat?
Yes. A daily multivitamin containing fat-soluble vitamins A, D, E, and K is recommended, taken at least two hours after an orlistat dose or at bedtime.
What happens if I eat too much fat on orlistat?
Unabsorbed fat passes through the digestive system, causing oily or fatty stools, faecal urgency, and flatulence. These effects are directly proportional to the fat content of the meal.
Can I eat out while taking orlistat?
Yes, with care. Choose grilled, baked, or steamed dishes, ask for sauces on the side, and avoid cream-based or heavily oiled options. If you are unsure about fat content, it is reasonable to skip that dose.
The DoktorABC medical advisory board
Dr. Roland Ruiken
Medical advisor, Norway
Dr. Viktor Simunovic
Medical advisor, Croatia