What Is the Ornish Diet? A Detailed Beginner’s Guide

Staff
By Staff
4 Min Read

Ready to try out the Ornish diet? Ornish provides a number of meal plans, or you can try our suggestions below.

Day 1

Breakfast Egg white and vegetable frittata, garlic roasted potatoes, strawberries

Snack Nonfat plain soy yogurt, peaches, low-fat granola

Lunch Field green salad with balsamic vinaigrette, lentil chili, corn bread

Snack Sliced cucumber and carrots, hummus

Dinner Leafy green salad with fat-free Italian dressing, spinach and mushroom lasagna

Dessert Fruit salad with nonfat yogurt

Day 2

Breakfast Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries

Snack Green smoothie with pineapple and mint

Lunch Coleslaw, black bean veggie burger, sweet potato fries

Snack Low-fat pesto dip with raw vegetables

Dinner Arugula salad with beets and oranges, crispy baked tofu, rainbow vegetables

Dessert Fat-free chocolate pudding with raspberries

Day 3

Breakfast Tofu scramble, country sweet potatoes, sliced melon

Snacks Nonfat yogurt parfait with fruit

Lunch Citrus salad, tacos with corn, edamole, smoky chipotle sauce

Snacks Sweet pea herb dip, low-fat whole-grain crackers

Dinner Green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup pineapple with chopped mint

Desert No-sugar-added fruit sorbet

Day 4

Breakfast Oatmeal with berries and soy milk

Snack Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal

Lunch Sandwich with hummus and veggies on whole-grain bread, apple

Snack Fresh fruit

Dinner Salad of greens and tomatoes with garlic, enchilada made with layers of tortilla, black beans, brown rice, enchilada sauce, spinach, onions, and other veggies

Dessert Low-fat zucchini chocolate cake

Day 5

Breakfast Southwest breakfast burrito (scrambled egg whites, black beans, salsa, nonfat cheese, and corn or whole-grain tortilla) and fresh fruit

Snack Garden Greens Smoothie with soy or other nondairy milk or water, your choice of fruit or veggies, and optional stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), caramelized onion quesadilla with whole-grain tortilla, caramelized onion, spinach, black beans, and nonfat cheese

Snack Carrot sticks and hummus

Dinner Stir-fry with tofu, frozen mixed vegetables, brown rice, and soy sauce

Dessert Summer pudding using whole-grain bread

Day 6

Breakfast Whole-grain cinnamon French toast made with ¼ cup plain soy milk, egg white, 1 teaspoon (tsp) vanilla, dash of cinnamon, fruit and yogurt on top

Snack Fresh fruit

Lunch Barbecue chopped salad (black beans marinated in barbecue sauce, mixed greens, diced sweet potatoes, and sliced onions), baked corn chips

Snack Fruit smoothie

Dinner Salad (greens, chopped veggies, salad dressing, and beans), Cajun beans and rice (brown rice, black beans, 1 tsp Cajun spice, spinach or kale, salsa or hot sauce)

Dessert Apple couscous (choose naturally sweet apples and leave out the butter and sugar)

Day 7

Breakfast Egg white veggie scramble with 3 or 4 egg whites or egg substitute, 1 tsp nutritional yeast, and ½ to 1 cup fresh spinach, and salsa; country-style sweet potato

Snack Nonfat plain Greek yogurt parfait with fresh fruit, whole grains (whole-grain cereal, oats, or brown rice), and optional stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), chili-baked potato

Snack Slice of whole-grain bread and hummus

Dinner Salad (greens, chopped veggies, salad dressing, and beans), whole-wheat spaghetti with white beans and marinara sauce, and fresh fruit

Dessert Banana pancakes

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