The Mayo Clinic Plan is based on the "Mayo Clinic Healthy Weight Pyramid", and the plan promotes a diet of fruits and vegetables with starchy carbs, proteins and dairy.
The purpose of this plan is to eat foods such as legumes, poultry, fruits, vegetables, fish and whole-grains, which contain a small number of calories, in large amounts. It is not a restrictive diet plan. This diet's purpose is to help in reducing the risk of heart disease and cancer.
The Mayo Clinic Diet Plan
This program offers:
- Results, reports and charts
- Weight loss Do's and Don'ts
- Personalized menus each week
- Recommendations about daily servings
Sample Meals
A sample meal might contain:
- Dilled pasta salad with spring vegetables
- Rosemary lemon chicken
- Pancakes with syrup and strawberries
- Fresh apricots
Here is a 3-day sample meal plan
Day 1 |
Day 2 |
Day 3 |
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Breakfast
Oatmeal
1 cup Nonfat, skim milk
1 slice Whole-wheat bread, Approximately 6”
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
2 slices Whole-wheat bread
1 tsp. Margarine
1 cup Orange juice, calcium-Fortified |
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Lunch
Southwestern salad
1/2 Whole-wheat 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 |
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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
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 |
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Snack
7 whole Almonds
1 cup Red or green grapes |
Snack
1 small Pear
3/4 cup Fresh blueberries |
Snack
1 medium Banana
1/2 cup Canned vegetable juice
6 Whole-wheat crackers |
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