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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 |
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.
Comments and Ratings
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May 5th, 2008
could you please give a month’s worth of menues (30 days)
May 9th, 2008
I have heart disease, i’m an overeater and hate to plan menu’s.
please help me.
May 12th, 2008
INEED HELP
July 8th, 2008
Guys, get real… please spare us the sob story
July 30th, 2008
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,
September 4th, 2008
can you please tell what kind of weight loss one can expect to lose on average weekly?..ty
September 18th, 2008
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.
October 1st, 2008
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.
October 18th, 2008
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
November 2nd, 2008
really could use a month worth of recipes or 30 days of sample menus to mix and match
December 5th, 2008
I am seeking a diet plan to make it less likely that my gout will return. Do you have one?
January 5th, 2009
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