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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.
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.
I am interested in the comments of Erica, could she help me to shed 30 kgs.I beg her to help me through this battle.
This webpage clearly shows enough bias that apparently some people seem to think that someone running this page has a version of this diet ready to email. There is a book (link to Amazon above) if you’d like to see.
Please help 31yrs old 74lbs overweight married Mar.09 and already having weight arguments. Nothing seems to work for me so Ill need atleast 30 days of menus. Hope you can help. I also have alot of bone and muscle diseases that kepp me from being in the gym the way I use to. Thank you so much.
i have just start this diet today an we will see if it works for me in october 12 days thats on the 25th of october
Hi Erica
Please forward me the complete 30 day diet programme and info as kindly offered by you. I have 20 kg that I need to loos and I have spent a lot of monies on diets date just don
Please I am desperate to lose weight, I was on the old egg diet 40 years ago (I am 60) I used to have it under control. but now it has over the last 20 years gone up over 306 lbs. I need help, can I have a monthly diet plan please?
It is the getting started that is the hardest part. And with a set diet which I prefer, where I know what I can have each day,I also need to know if I don’t like pancakes & maple syrup can I substitute another days breakfast?
Pleas help me.
Please give me some plan I can try. I have 2 more appointments before I am eligible for gastric bypass surgery. I don’t want to do this but I cant seem to lose the weight.
can you give me a list of medicines that grapefruit will interfer with and how it will effect the medicines.
Hello my name is Erica. I came to this site and saw many people in search of a diet plan that will help them lose wieght. I was in the same situation about a year ago. One day as I cried in front of my computer I asked God to help me find something that’ll help me lose weight. I found a website and waited two months before trying it (I didn’t have the money for the membership) so all I could do is go to the site and read the testimonials. Reading helped me feel hope and soon I was able to purchase the membership and try it. I’ve lost 70lbs and from 240lbs I’m down to 170. I can recommend this diet for those in need of losing a lot of weight. I must say it’s hard to do but if you’re dedicated once you see the weight come off you’ll want to keep doing it. It’s not a diet that you should be on for a long time since it’s not as healthy because you have to eliminate good and bad carbs. I’ve done changes to make it healthier for me and still have lost weight. If you’re interested to know about it I can help you, that way you don’t have to spend money on the membership. I can give you the info you need.
About how much weight should I lose per week on this diet?
My husband and I have been on this diet for six weeks now and have both lost 20 lbs. We also exercise along with the diet, but we are getting tired of eating the same thing over and over and would like if we could get more menu or recipe ideas for a month or whatever you got, it would be very helpful!
Hello,
I’m over 100lbs over weight…I would like to have a 30 day menu, if I have that I know I could stick to it…Please help! I’m excercising atleast 1 hour a day on the wii fit, BUT I need something to follow..
How can I get different menu options for the meal plans? Thank you.
Salma
I weigh 400lbs. I am 5′7 and i have 2 severely arthritic knees and I have lyphedema in my legs. I feel completely hopeless most times. Yet, I want to lose weight. I did seek help for the edema which reqires me to wear supportive stocking and I am trying sitted exercises. I do need menues. I have eatten unhealthy for my whole life practically…Please Help !!
This recommended by a family member, I am 5′2″ and weigh 245 lbs. I am very busy and hate to plan meals, but if you could send the entire diet plan, that would be wonderful.
heya plz send me a month follow up diet plan… i weight 85kgs and my height is 5ft2inches iam an obese plz send it to me as fast as possible i want to start it from today
Can you please send me the whole diet plan.
I am 50lb over weight. I am 5′3” and weigh 195lbs.
Thank You Very Much.
I have been searching on-line for the Mayo Clinic Plan recently for my 27-yr. old daughter who considers herself to be approximately 30 lbs. overweight (5′5″ about 155-165 w/medium bone structure). When I was 15 yrs. old, I was diagnosed with malnutrition and anemia and was given a dietary plan by a doctor to gain “healthy” weight. It worked all too well because I ended up being about 20-30 lbs. overweight. Then another doctor told my mom about the Mayo Clinic Plan, and it really did the trick! I lost weight AND stayed healthy. Please e-mail the plan so my daughter can reap similar benefits and regain better health (and self-confidence). Thank you!!
i have tried many diet plans and nothing worked for me. i am 5ft tall and now weigh 138lbs and its all in my stomach.i cannot do sit ups or crunches because of back and neck problems. can you please send me the whole diet
I used to have a copy of this diet a long time ago. Does anyone have it and can you email me? thanks
Please email me the entire diet plan. I’m at least 40 pounds overweight, have low thyroid, and am concerned about developing diebetes and high blood pressure.
Thank you
Please e-mail me a copy of your full diet. I’m desperate to loose weight and I know the mayo clinic diet works. I’m 60 years old, and many years ago I lost alot of weight on this diet. Thanks again and God Bless you….
Please i need the hole diet so I can start a healthy diet please send me the complete diet for a month; Nedd to lose at least 80 pounds, thank you
I used to have the 7-day Mayo Clinic Diet and I lost it. It really did work. Could someone please e-mail me so that I could see if it is the same diet.I have gained alot of weight and it is causing me health problems. I would appreciate someone e-mailing me with the Mayo Clinic 7 day diet. Thank You
I am so Desperate to lose weight and i know that this diet works. please can ou e-mail the full mayo clinic diet so that i can start dieting and lose all this weight.
thank you
could you give a month’s worth of menues
Could you please help me get started on the mayo diet plan. Thanks, Denise
I need the recipe for the mayo clinic 7 day diet. ive tried it before and it did work.
I need to lose at least 20-30 lbs. fast. Iam going to have the gastric bypass done and I have to loose it fast. Can you help me?
I would like for to send me a copy of the diet —————please I need to lose weight……….
I would like to receive a month’s worth of menus-free.
please help me i need a list of foods thats good to eat. i need a list of foods to buy. i just need to loose some weight please help.
Could you email me some additional recipes or an exchange list of proteins and carbs. Does your book have recipes and menus? I will buy it if it does. Thanks so much.
Grace Davis
could you please give a month’s worth of menues (30 days)
hi my name is bertha i have spondylolisthesis lumb my weight is 220 i can not exerise because iam over weight can you give me a plan i would like to lose 85 bl in sxe month and maybe i can lose 20 bl in two week’s so i can do some exercise like walking i’am 55 yr old and have high blood pressure i’am 5/2 thank you
I am seeking a diet plan to make it less likely that my gout will return. Do you have one?
really could use a month worth of recipes or 30 days of sample menus to mix and match
What the heck is tomato basil pita pizza? Are you really affitiated with the mayo clinic? Is this diet free or are
you just trying to get money, just like all the other scam
buckets out there? I know it’s silly but,I’m wondering if I’ll
actually receive a response
I have been diagnosed with hardening of the arteries and have been advised that I should be on a fruit, vegetable, other(?) diet. Please help me – your diet as listed above sounds good to me.
i have been diagnosed with severe NASH and need to lose weight to reduce fat on liver and i also am hypoglycemic. please let me know which diet plan i should follow.
can you please tell what kind of weight loss one can expect to lose on average weekly?..ty
i was just wondering if its ok if i follow this diet. im 24yrs old and have a heart condintion of artrial fribillation (rapid A.F). ive been struggling to loose weight for 8yrs now,
Guys, get real… please spare us the sob story
INEED HELP
I have heart disease, i’m an overeater and hate to plan menu’s.
please help me.
could you please give a month’s worth of menues (30 days)