21 Day Diet: Montel Williams

 By Mizpah Matus B.Hlth.Sc(Hons)

Emmy Award-winning talk show host, Montel Williams, is the author of Living Well: 21 Days to Transform Your Life, Supercharge Your Health, and Feel Spectacular.

montel williams dietIn this book he aims to help readers convert to a healthier lifestyle by incorporating some basic diet and fitness practices.

After being diagnosed with multiple sclerosis, Williams began to explore dietary methods of healing. He came to the conclusion that the basis of good health involves eliminating junk food and maintaining a very high intake of fresh fruit and vegetables.

By employing the simple principles outlined in the book Williams has reduced his symptoms of multiple sclerosis by 30-40% and has been able to stop taking antidepressant medication.

21 Day Diet Basics

Williams says he doesn’t like the word ‘diet’ and instead likes to call his plan an eating regimen. He asserts that this is a lifestyle change and something that you need to do for the rest of your life.

He advises dieters to eliminate junk foods and processed foods. He says, “Try to reduce the amount of man-made garbage that you put in your body. And guess what? You’ll start feeling better.”

The foundation of  Montel Williams’ eating regime involves eating as many colorful fruit and green vegetables as possible. He is a proponent of green smoothies, a blended combination of fruit and green leafy vegetables.

He starts every morning with a green drink, which he rotates with ingredients such as apples, oranges, peaches, spinach, lettuce, beets and mango. Williams says green smoothies are the “blast of nutrition and energy that helps power me through the day”.

The 21 Day Diet also recommends adhering to a Mediterranean style diet that includes a high intake of olive oil, whole grains, nuts and seeds, and eating more fish rather than red meat.

The book also includes food and exercise diaries that are designed to guide you through the process of changing your lifestyle and to track your progress.

Recommended Foods

Fruit, vegetables, green smoothies, green juice, sweet potatoes, brown rice, quinoa, nuts, seeds, avocado, salmon, lean turkey, lean beef, olive oil, canola oil, raw chocolate, goji berries.

Sample Diet Plan


Green juice (cucumber, celery, chard, kale, green apple and lime)

Morning Snack

Smoothie with banana, oranges and romaine lettuce


Red miso soup
Poached wild Alaskan salmon

Afternoon Snack

Trail mix with sunflower seeds, cashews, raisins and goji berries


Stir-fried chicken with bok choy
Steamed brown rice

Exercise Recommendations

As a former bodybuilder Montel Williams knows about the importance of exercise, but now he exercises so that he can be fit for life, rather than for competition.

The 21 Day Diet includes a detailed exercise plan that involves a combination of power walking, strength training and flexibility exercises.

Costs and Expenses

21 Days to Transform Your Life, Supercharge Your Health, and Feel Spectacular retails at $15.

Click here to purchase this diet for a discounted price.


  • Encourages a high intake of fresh fruit and vegetables.
  • Holistic approach to healing and well being.
  • Can be maintained as a lifestyle eating plan.
  • May assist with management of many diseases.
  • Recipes and food suggestions are appealing and satisfying for male appetites.
  • Encourages exercise.


  • May require more time for food preparation.
  • Williams is not a qualified health professional.
  • Some readers may not appreciate Williams’ simplistic approach.

Fresh Whole Foods is Key

The 21 Day Diet offers dieters a ‘back-to-basics’ approach to diet and health that looks at the big picture and highlights the importance of a high intake of fresh fruit and vegetables. Even though Montel Williams is not a qualified health professional he outlines some solid nutritional concepts that will provide a good foundation of a sustainable healthy lifestyle.

21 Day Diet: Montel Williams
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 By Mizpah Matus B.Hlth.Sc(Hons)
  • Pingback: Montel Williams Healthy Drinks « Healthfood Tips

  • Bitch

    Fuck all of you. Seriously, fuck off.

  • Guest

    FUCK YOU YOU NIGGER MAN PUSSY!!!!! FUCK YOU, PUSSY HOLE!!! You are a motherfucking hypocrite and you deserve to shake. Asshole.

  • chris

    Why don’t us use rea people for your show n at actress i have ordered 21 day fix over 2 months ago n I’m still waiting for in mail I call n get it’s on it’s way I say rip off

  • Nel

    Can someone tell me if they have done this smoothie eating regimen and felt better and looked better through out a period of time? Also did you feel full? I have recently become vegetarian and am having a difficult time feeling full… Im starving all the time. I am also looking to loose 50lbs.

  • chiquita Williams

    I was diagnosed with ms in 2011.it has made it difficult for me to walk.im using a walker at age 27.also i end up losing my position at work because i was unable to walk.will juicing help me get back walking without a walker.

    • mayra huerta

      Montell williams I really thought you were a good guy trying to help out single moms but your not u are a selfish sob.. sorry but I went and applied for your loan believe me you will be investeaged.

      • Cameo

        Shame on you for blasting out a man with your personal opinion, which might explain why you’re a single mom. Before we ask for help we should already be in the process of helping ourselves and it all begins with not only going to school but completing it. Proper spelling of the word (INVESTIGATE), next time google it.

      • http://www.everydiet.org ted

        I think you are referring to his endorsement of some loan program? This page is about his book and diet plan.

  • Cindy

    I was dx with Ms in 2005…not on meds…im going to try ‘Tricias” raw foods regimen…start eliminating for erasing this disease all together..I want to starve Ms not fed it…

  • Barb Guardado

    HI, started Monteil diet regiment yesterday and excited for better health, I know I’m getting my hopes up but……anyone have severe Spinal Stenosis and degenertive back problems on here, if so have you seen improvement, thanks for your feedback!

  • Debra Barbery

    I have severe problems with DDD and have had six spinal surgeries. I also have problems with my joints. Now i have a partially torn tendon in my foot. I just think the diet is the key and i am really trying to learn more.

  • Karen Bennett

    I also have MS and would like to know a good diet.

  • Danita harris

    Its NOT about losing weight….us need 2 lose fat !!! Muscle is, needed & its 3 times of fat…@ tricia 1st off.. He eats meat OBVIOUSLY salmon has ALL the omegas & fish oil that a body needs …he dont want too pop pills!! God word says eat anything bc he provided it, but eat w prayer & &

  • Bee

    Are legumes allowed?

  • LaNita Jo Winston

    i feel great since i’ve been juicing.

    • Amber

      If you get this. Im interested in the juicing diet. My husband had cancer and has many health problems. He wont stop talking about juicing, so I want to be supportive and will be joining him on his journey. I have bad allergies, and a bad addiction to caffeine, so I think it would be good for me as well. We want to talk to more ppl that have or are still juicing. Kinda get a feel for things, because we will be starting our Juice Fast here with in the next week or so.

  • LaNita Jo Winston

    On May 7, 2013 I will be 60. Sixty and Sexy and proud of it. Since March 2012, I finally was able to start and continue a diet regiment. I juice raw , fruit and vegetables, exercise 4 times a week. I feel great. Only 1 prescribe pill. My bowels work now, I sleep better, and I have more energy I will be having 2 parties, one in Ohio at a fitness center and one in Atlanta. The one at the fitness center requires everyone to wear exercise gears. I am in need of healthy foods, snacks, drinks, and any information for healthy living. The other party will be dress to impress. the events will be May 4, 2013 and May 11, 2013. I need your support and help.

  • Jessica Ada

    I was diagnosed with MS a year ago, and, despite medication, I felt the symptoms of the disease every day. I’ve been on a vegan, gluten-free diet for about 6 months now, and I feel as though I am 90% back to normal. I juice for breakfast and lunch, snack on fresh organic veggies and fruit and nuts, and have a veggie-packed dinner. I’ve also taken most chemicals out of my life (tioletries, home, etc.). I’m now considering getting off my meds. I’m glad to see that others are looking at nutrition as the source of and solution to our medical problems.

    • Karen

      Its great to hear you are taking such great care of yourself, juicing, exercising, positive mental balance and outlook. I have MS dx in 2006,I am an RN with experience teaching about auto-immune illnesses, and training newly diagnosed people about medications, and holistic care. I am type A personality, always on the go, go , go. I am very stubborn as well. Having MS has definately taughgt me a thing or two about me that I never knew. My number one words of advice have been “LISTEN TO YOUR BODY” You feel tired, stop and rest!! The medications??????? Well I say “thank God we have them.” They werent around years ago, and I know of several people that would have done great on them, verses the progression of the MS doing things to their Brain and CNS, There are days that I question if a mistake was made, and I really don’t have it. THANK GOD!! However, when IT wakes up, it does what it wants to you, regardless of how diligent you are, sure its only temporary,again, THANK GOD. Having MS is a life long experience and an education. It’s an interruption to ones life. Its something that you learn to work with, not around. I’ve been doing research on the immune system, which is a universe of its own. Hearing of your enthusiasim is encouraging. Please keep me updated and good luck!! and keep encouraging others as well. KAREN

    • del rashid

      Hi Jessica,

      My sister was diagnosed with MS, and as such i have been doing a lot of research on the subject. I have come to understand that as such MS is an auto immune disease probably caused by a virus and not diet. Our immune system is responsible for suppressing the spread of viruses and bacteria with our body, actually 85% of immune system resources are devoted to sustain our digestive system. The theory is that that the virus that causes MS co exists within the cells of the nervous system but sometimes it produces proteins that the immune system considers as a threat.

      Its a good idea to avoid vegetable oils and refined foods, eat foods that support the digestive ecosystem and support the immune system.

      • AK

        I just wanted to say a lot of time we neglect the largest organ on our body and that is our skin. The skin absorbs most of what we put on it and many household products, toiletries, and personal products all contain harmful ingredients that can be detrimental and/or cancerous to health. Example sulfates in shampoos and soaps. Since I’ve eliminated all chemicals except bleach and dish soap, I’ve gotten sick less and my skin has looked a lot better. For moisturizer, try using pure cocoa butter, olive oil, and apricot oil. In place of toxic Vaseline, i make a balm out of coconut oil, beeswax, and cocoa butter along w/castor oil and pure lanolin. Natural ingredients can be found anywhere and if not, definitely online. For soap and shampoo, I always use a pure vegetable glycerin or olive oil soap. Trust me, I guarantee it will work. Even if it doesn’t cure your ailments 100 %, you will see results.

  • Roxanne Mac Allister

    I have been diagnosed with My lo Pathic Paraplegic syndrome, It is cousin to MS. It has potential to cripple me, but I am doing everything in my power to avoid that. I do the elliptical and weights for exercise, but am very interested in your diet and especially this tea that you talked about on Dr. Oz. Anything that has potential to help. I am trying to incorporate organic food, but a lot isn’t available yet ugh! I am going out to get your book which I am sure will help. Let me just say that I found your story truly inspiring and hope that once some is applied will help me as well :)

  • Kelli smith

    I found out that I have ms June 2011. My profession is an underground coal mines! I’m going to order this book because I know when u have ms u have to get ur mind right and do everything u can do to keep ms under control. I have a very stressful job. And I’m a single parent of 3 so I have to keep my job. But try to do anything else that will help. If there is anyone that has any sugustions that works for u please email me please let me know I’ll try anything!! Thanks Kelli

  • sara

    Well said, Gabe and Carol!!! I was dx with MS in 2007…just now trying to wake up and really get into a healthy and fit lifestyle. Thanks!

  • Carol Sin

    Well said Gabe! I was diagnosed with MS last June and have been gluten/dairy free ever since. In addition I don’t eat processed junk, no msg, no artificial sweeteners, colors or flavors, GMO free, grass fed, no antibiotics, no hormones…Just plain good food! Its not very convenient or cheap but I am worth it and it shows ;) I never thought my health was bad but now its fantastic! Find what works for you and go with it… just be happy :)

    • shanika isaac

      Hi I was reading your comment and was inspired the doctor said I have early signs of ms and im experiencing this moving all in my head it feels like nerves. I will like to know how to start with a gluten free diet and eating better can you please help me Im a mother of three and this was very scary for me however I have faith that I can change my symptoms with taking care of my self.

      • joanne

        Hello Shanika – did anyone respond to you?
        I have MS (and 3 children like you!) but have adopted a very healthy lifestyle and it seems to be helping quite a bit. Green smoothies every day, LOTS of fresh fruit and veggies, lacto-fermented foods, no meat or animal products rather than fish oil dialy and salmon (a few times a month), whole grains (I do consume wheat however it’s always in the form of homemade sourdough products), and so on.

        We must take care of ourselves!!

        God bless you.

  • Gabe

    To whoever commented on Montel and his still eating meat. Let it go. You may be raw and happy and feel great but (1) it may not work for everyone, (2) it’s difficult, and (3) please don’t be so pushy about it… this tends to turn people off. I tried raw for about 1.5 years and wasn’t totally happy with that. I went back to my macrobiotic ways which, by the way, helped me with many of my medical issues. BUT, it also isn’t for everyone. I think the important thing with Montel is that the bottom line is he is endorsing getting the JUNK out of peoples’ systems. Even though I also don’t agree with eating animal products (ethical and health reasons… mainly ethical), I still think that converting people from McD food (which is garbage in its purest form…) to even a small portion of fresh fish or occasional meat is better. So let go of the anger… that response actually sounded like you have more work to do in your journey to a true, wonderfully happy raw life style.

    • catherine

      Montel has MS and it is a known fact that a high protein diet and low fat and little to no dairy products help with the symptoms of the disease. MS deteriorate muscles and the body is constantly working against itself, so eating lean meats, fish, and poultry are ways in which he is battling his disease. Shame on anyone who is criticizing anyone for battling their disease the best way they know how. His body NEEDS protein!! I wish people would stop judging others and run on the realm of attraction rather than promotion. It’s much more inviting than harsh judgments which are a complete turn off to any lifestyle.

  • Gabe

    gamez…. a smoothie can be made with anything, including fruit only. I just means that you turn your fruits / vegetables into liquid by using a blender. It’s different from juice in that a juicer is used and it extracts the liquid from the foods and separates it from the fibrous tissues making it a liquid. Enjoy your smoothies no matter what you use. Just remember that in the case of both smoothies and juices, fruit only will sure tast good but it will also give you a fairly heavy hit of sugar. Good luck.

  • gamez

    Does this really work??? Can u make non green smoothies with like strawberries or things of that nature?

    • Temurbek

      The best thing to do is get right back on the diet and stick with it. It can take up to three days to get back in the groove and start lonisg weight again. Follow these simply steps to assure you start lonisg again:1. Stay Hydrated drink at least 2 quarts of fluid per day but more is better. 2. Cut out the Breadsticks altogether or at least for a few day. They can slow weight loss. 3. Switch you fruits servings to strawberries and grapefruit. The grapefruit is a known fat burner and the strawberries are lower in carbs than the apples and the oranges. The carbs can slow weight loss.4. Make sure your not eating too little. Servings sizes for the vegetables are often too small, leafy vegetables for example can be a serving of 3-6 cups in one serving. 5. Add an additional 100g of protein as a third serving each day, in addition to your two other servings. The additional protein was allowed on the original diet, does not slow weight loss, and can actually help you speed up weight loss if your body is forcing itself into Starvation Mode. Follow these steps and you should be back on track in no time at all.

  • Micky Ortega

    Saw you on Dr oz. talked bout a 3 root tea for stress. Where can I find this tea please

  • Shanann Vice

    I would like to try this… I have severe arterial sclerosis in my family

  • Annie

    I just love the Dr. Mercola free newsletter, He is on the cutting edge of all health related issues coming from a Holistic approach. the below web site —New Link Shows Gut Bacteria Plays Role in Multiple Sclerosis
    http://articles.mercola.com/sites/articles/archive/2011/12/05/gut-bacteria-for-your-health.aspx?e_cid=20111205_DNL_art_1 I hope this information is of help in some way to those of you suffering with M S and I pray that some how this information can get to Monteil Williams………I am not affiliated with Dr. Mercola, I am just a grandma who gets his free newsletter and learn alot each day. I pray someone is blessed by this information!

  • Sara

    Hey Tricia I have MS, is there anyway you can get into contact with me?

  • SlimAintI

    I have gained weight something fierce! And I feel like a Weeble who woobles as he walks. I just read this web page and I feel it is helpful. I just started getting into this smoothie trend. We just got a mini-blender from Dad’s friend and thought I’d give a whirl using Montel’s suggestion on TV of his uber blender. I add nectarines, blueberries, spinach, milk and oranges. It taste great and I feel like it’s making me healthier. Not sure if it helps with my weight trouble.

  • Bhuvanavinod

    Hi.. Before my marriage i had 55 kgs.. But after marriage within 4 months my weight increased as 67.. I have to reduce my weight.. Need useful suggessions..

  • Barb

    I’ve had MS since 2003 and find it hard to buy the “healthy” foods and consume them before they spoil…cooking for ONE is hard :(

    • Lacey

      Well I can tell you Barb if its fruit freeze it and vegetables try things that last longer like carrots, cabbage and spinach just make sure your temperature in your fridge isn’t so high its wilting the vegetables and buy them in moderation smaller sizes more frequently

  • Tricia

    I eat 85% raw foods. I am symptom free and lovin’ it. Montell’s diet includes meat and fish which are the culprits. (That’s why he’s still sick!) Wake up Montell.


    processed foods
    all meats, fish and poultry

    These trigger symptoms. Stick as closely as possible to a raw food diet that includes nuts, seeds, veggies and fruits. There are lots of recipes available to make your food menues interesting.

    Also include the following supplements

    black seed oil (very important)
    fish oil

    Research each one to learn and understand the benefits of each in relation to MS. That’s how I got cured and you can too.

    • Bob

      How long have you had ms?

    • Brian B

      Where did you get the list that you compiled on Montel’s 21 Day Diet site?

      Thanks Brian

      This is what you wrote:
      I eat 85% raw foods. I am symptom free and lovin’ it. Montell’s diet includes meat and fish which are the culprits. (That’s why he’s still sick!) Wake up Montell.


      processed foods
      all meats, fish and poultry

      These trigger symptoms. Stick as closely as possible to a raw food diet that includes nuts, seeds, veggies and fruits. There are lots of recipes available to make your food menues interesting.

      Also include the following supplements

      black seed oil (very important)
      fish oil

      Research each one to learn and understand the benefits of each in relation to MS. That’s how I got cured and you can too.

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