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Mayo Clinic Plan
The Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute. The Mayo Clinic Plan (book available from Amazon) promotes a nutritious diet of fruit and vegetables with starchy carbs and then proteins and dairy, and is based on the Mayo Clinic Healthy Weight Pyramid.
With the Mayo Clinic plan you eat practically unlimited amounts of vegetables and fruit, plus whole-grain foods, lean protein and heart-healthy fats. The objective is to eat foods containing a small number of calories in large amounts, such as fruits, vegetables, legumes, poultry, fish and whole grains. Also on the menu are low-fat dairy and unsaturated fats (especially from nuts and olive and canola oils). This is not a restrictive diet plan, so carries its own incentive to stick with it long-term.
The result is a balanced, nutritious diet to achieve a healthy weight. The Mayo Clinic claims that the plan can help reduce your risk for heart disease (by lowering high blood pressure and cholesterol), cancer and Type 2 diabetes.
Mayo Clinic Diet Plan
Internet site eDiets.com®, which claims to be the web’s authority in diet, fitness and motivation, working in partnership with The Mayo Clinic, appears to be the sole agency to offer the plan via the Internet (beginning December 2005) as the basis for a comprehensive program to manage and maintain your weight. eDiets no longer offers the Mayo Clinic Plan.
This program uses the Mayo Clinic Plan as its foundation, and additionally offers:
- Personalized menus each week
- Ingredients shopping lists
- Options to match meal plans and lifestyles
- Daily serving recommendations
- Results charts and reports
- Weight-loss do’s and don’ts
- Dining-out tips
Sample Meals
A sample meal might include:
- Pancakes with syrup and strawberries
- Dilled Pasta Salad with Spring Vegetables
- Rosemary Lemon Chicken
- Fresh Apricots
| Day 1 | Day 2 | Day 3 |
| Breakfast Oatmeal 1 cup nonfat, skim milk 1 slice whole wheat bread 1 1/4 cups sliced fresh strawberries |
Breakfast 2 pancakes, from mix (4” diameter) 1 1/2 tbsp. maple syrup 1 tsp margarine 1 cup nonfat, skim milk 3/4 cup fresh blueberries 1 cup honeydew melon |
Breakfast Poached Egg with toast and orange juice 2 slices whole wheat bread 1 tsp margarine 1 cup orange juice, calcium-fortified |
| Lunch Southwestern Salad 1/2 whole-wheat, approximately 6” (2 oz.) pita bread 1 cup nonfat, skim milk |
Lunch Dilled Pasta Salad with Spring Vegetables 1 small apple 1 cup nonfat, skim milk |
Lunch Tuna Salad Pita 1 bell pepper 1 small apple |
| Dinner Spaghetti with Marinara Sauce 1 slice whole wheat bread 5 baby carrots 1 cup nonfat, skim milk 1 cup cantaloupe |
Dinner Rosemary Lemon Chicken with Sweet Green Beans and Brown Rice with Green Onions 1 cup nonfat, skim milk 6 tomato slices 1 tsp. balsamic vinegar 1 cup cantaloupe |
Dinner Tomato-Basil Pita Pizza with salad and cantaloupe 2 cups lettuce, romaine or lettuce of choice 1 cup chopped or sliced cucumber 2 Tbsp. dressing, Italian low fat 1 cup cantaloupe 1 cup nonfat, skim milk |
| Snack 7 whole almonds 1 cup red or green grapes |
Snack
1 small pear 3/4 cup fresh blueberries |
Snack Vegetable juice 1 medium banana 1/2 cup canned vegetable juice 6 Whole Wheat crackers |
Look for other high protein meal ideas here.
Summary
The program altogether appears to be comprehensive and effective in its goals. It should appeal to many looking for a long-term lifestyle in which a healthy weight can be achieved and maintained without causing undue stress – in fact, it promotes a healthier life overall.
The Mayo Clinic Plan: 10 Steps to a Healthier Life for EveryBody! retails for $24.95.
The Mayo Clinic Has Officially released a Diet, see our review here.
what can you drink istead of grapfruit juice as it causes me heartburn
Hi will you send me the old mayo clinic diet plan.
I love the other “Mayo Clinic Diet” that contains the eggs,bacon, salad, grapefruit, and etc.. IT REALLY WORKS!!
I saw the show on PBS – it makes so much sense.
HI ERICA ,
STILL AWAITING FOR HELP AND THE DIET PLAN WHICH HELPED YOU SHED YOUR EXCESS WEIGHT, ITS TRUE THAT
MEMBERSHIP FEES ARE REAL EXPENSIVE BUT AS YOU MENTIONED THAT GOD HELPED YOU IN THIS JOURNEY TO GOAL WEIGHT , I ALSO ASKED GOD FOR HELP. HOPE HE WILL ANSWER TO MY PRAYERS, PLEASE WRITE A COMMENT, HOW CAN WE KEEP IN TOUCH THROUGH EMAIL
THANKS / LORENE
i need some help as my doctor said my triglyceides are up and he wanted me to start a new food program.
Should tell what to avoid. Otherwise it is great.
I had the old diet and cant find it is there any way you could email it to me.
i am gonna try to use this on line until i hear from you. i need to loose 25# and am not doing a good job tell me what i can eat that would kill a sweet tooth.
ivan
I licke to your diet for one week.
can you eat chicken on this diet???? and pork i need to know lose about 6lbs and haven’t loss any more been eatting chicken and pork
Day 1 of the diet feeling good about 2 hit the gym wish me luck